Category: Blog

Blog

Relaxing in Philadelphia Parks: Find Peace in Nature

April 25, 2023 | IBX Insights Team

“I only went out for a walk, and finally concluded to stay out till sundown, for going out, I found, was really going in.”
– John Muir (1838-1914), Naturalist, “Father of the National Parks”

Spending time in nature is a great way to relax and reconnect with your inner self. Did you know that Philadelphia’s Fairmount Park is the largest landscaped urban park in the world? Its system of 63 parks occupies nearly 9,600 acres. That’s a lot of space to enjoy the outdoors.

And Philadelphia Parks & Recreation, which manages all the parks in the city, offers a roster of activities that’s just as impressive.

The Power of Parks

As Muir stated, being in nature, among trees, woods, and rivers, has powerful effects on our well-being. Parks are places of serenity that lift our spirits, inspire creativity, and provide quiet spaces for reflection.

In addition to the parks, Philadelphia Parks & Recreation manages more than 150 recreational centers where people of all ages and abilities can connect while participating in healthy indoor and outdoor activities.

“Whether you’re five years old or 65 years old, that shared sense of community is valuable,” says Commissioner Kathryn Ott Lovell. “Parks & Rec is among the city’s most valued services because it connects us to green space, to coaches and mentors, and to each other with activities that promote both our physical and mental health.”

Good for Your Body and Your Mind

Being outdoors — whether playing sports, exploring trails, or enjoying a picnic — is a great way to support mental health and wellness. And, in most cases, it’s no- or low-cost.

“The physiological response to being outside in nature is real, and it’s measurable,” says Michelle Kondo, a research social scientist with the USDA Forest Service. Studies show that being in nature reduces stress, cortisol levels, muscle tension, and heart rate – all of which are risk factors for cardiovascular disease. Being in nature is also restorative. It can help us unwind, relax, and refocus.

Build Your Social Network Outdoors, Not Online

Sometimes, being outside can lead to unexpected connections.

Teenagers, for example, are often a hard-to-reach group that faces a lot of mental health challenges. But Ott Lovell said that connecting with teens can be as simple as walking in the park. “Some rec centers host teen walking clubs where participants share things with group leaders that they might not have said face-to-face or indoors. When they were walking along the trail, teens were more willing to engage in real conversations about important issues,” Ott Lovell said.

Something for Everyone

Whether you’re into biking, hiking, or learning about local plants and trees, there are hundreds of healthy activities sponsored by Philadelphia Parks & Recreation that can boost your mood. Other offerings include swimming sites for Philadelphians with physical disabilities, a wide variety of indoor and outdoor activities for seniors (including the popular Philadelphia Senior Games), and a week-long summer camp in the Pocono Mountains for city youth.

Sheep Shearing Day at Fox Chase Farm? Coffee with the Birds at Wissahickon Environmental Education Center? A summer job as a lifeguard? Volunteering at a community garden? Sign us up!

For more information about mental health, self-care strategies, and where to find help, visit ibx.com/knowyourmind.

Original photo: Daniel Knoll for VISIT PHILADELPHIA®

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Make Your Mood Bloom: Mental Health Benefits of Gardening

March 10, 2023 | IBX insights Team

Since the days of the visionary nurse Florence Nightingale (1820-1910), people have used gardens to promote healing and reduce stress. What is it about a garden that lifts our spirits, and how can gardening improve our mental health?

Studies show that observing nature or even images of natural scenes have positive effects on our mood and mental health. Patients who can see plants from their hospital rooms need less pain medication and have fewer surgical complications. Hospital courtyard gardens lift the spirits of patients, visitors, and staff.

Gardening is great for your mind and your body. Activities like digging and weeding build strength and dexterity. They can also increase focus and decrease anxiety and depression. Outdoor gardening exposes you to sunlight, which increases vitamin D levels. This can help lower your blood pressure and heart rate.

Even Better with Others

While gardening offers a lot of personal benefits, it doesn’t need to be a solitary activity.

Working with neighbors to beautify a park, school, or other outdoor space can increase community pride. It can also restore social connections that may have been lost during the pandemic.

Community vegetable gardens are growing in popularity. They provide nutritious food for people who live in food deserts or are struggling with food insecurity. And growing food is good for you, too. Studies show people who grow food tend to make healthier food choices.

“Gardening is an all-ages activity, but it’s a great activity for seniors,” says geriatrician and Independence Blue Cross Medical Director for Government Markets Heidi J. Syropoulos, M.D. “Most people think of gardening as an outdoor activity. But gardening is also watering houseplants, growing fresh microgreens on a kitchen windowsill, or tending strawberry bushes on your porch. You get physical and mental health benefits from plants, regardless of whether they are indoors or outside.”

No Green Thumb Necessary

Some people have a talent for growing plants. If that’s not you, don’t worry. Gardening websites and home and garden centers can help you find your inner green thumb.

Seed mats make it easy to grow flowers or veggies. These thin sheets have seeds woven into them. You put the sheet in dirt, cover it with soil, and water as directed. In a few weeks, you have a beautiful garden. If you need something easier, mini-cactus blooms can brighten your space and your mood.

A Local Tradition

In our region, the Pennsylvania Horticultural Society (PHS) promotes horticulture – the science and art of growing fruits, vegetables, flowers, and plants – to advance the health and well-being of the people of Philadelphia. The PHS plans and oversees the Philadelphia Flower Show, which is the largest, longest-running horticultural event in the country. In addition to working throughout the year to maintain free public gardens in more than 250 neighborhoods, PHS offers educational activities for gardeners of all levels.

Gardening improves your mental and physical health. Whether it provides a creative outlet, a chance to strengthen community ties, or a way to brighten your home and mood, the benefits of gardening keep blossoming.

For more information about mental health, self-care strategies, and where to find help, visit ibx.com/knowyourmind.

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Making Sure the Kids Are Alright

March 10, 2023 | IBX Insights Team

It’s a question parents, teachers, and researchers alike are asking. The COVID-19 pandemic robbed many teens and young adults of precious learning and socializing time. Add to that the challenge of not having enough mental health providers to meet the demand for counseling, and you’ve got a serious problem.

According to the Harvard T.H. Chan School of Public Health, the pandemic led to a decline in kids’ overall mental health. But that impact varies, depending on factors including age, family circumstances, and preexisting conditions.

Results from a 2021 National Survey on Drug Use and Health showed that nearly half of kids ages 12 to 17 who had a major depressive episode (MDE) in the past year said the pandemic negatively impacted their mental health either “quite a bit or a lot.” That’s concerning because only 12.4 percent of their peers without an MDE reported similar levels of impact.

Not a New Problem

Although the pandemic may have put a spotlight on teen mental health, rates of depression and anxiety in children have risen steadily in the last ten years. Many experts think this trend is unlikely to improve without rethinking how we approach teen mental health care. As a result, the U.S. Preventive Services Task Force now recommends regular anxiety screenings for children ages 8 to 18 and regular depression screenings for adolescents ages 12 to 18.

The Power of School Connection

According to the Centers for Disease Control and Prevention, one of the most important factors in boosting students’ emotional resilience is “school connectedness.” This is the feeling of being supported and belonging at school. Students who felt connected to adults and peers at school were significantly less likely to report feelings of sadness or hopelessness.

Experts believe that students can benefit from multiple support systems in school. But given the shortage of available counselors, only about half of U.S. public schools offer mental health assessments, and even fewer offer treatment services.

In Philadelphia’s public schools, the STEP Program provides mental and behavioral health and social services to students and families. The school district works with the Mayor’s Office of Education, Community Behavioral Health, Drexel Community Partners, and the Department of Human Services to provide this support.

At the state level, Pennsylvania recently made $190 million available for school mental health and safety programs for the 2022‒23 school year. Districts that applied by August could receive a base grant of $100,000 for safety and security improvements, with another $100,000 for mental health programs and training. Additional funding may be available based on population.

“What we need is to build capacity through all of the systems that are part of children’s lives — in families, in schools, in the education of everybody who interacts with children,” says psychologist Ann Masten, Ph.D., a professor of child development at the University of Minnesota.

Focusing on Student Mental Health at Girard College

Youth from underserved communities are less likely to receive mental health care services. To address this disparity, the Independence Blue Cross Foundation is funding a multi-year pilot initiative to provide access to mental health care for every student at Girard College. Girard College is an independent, five-day boarding school in Philadelphia. It serves approximately 300 students in first through twelfth grades from families with limited financial resources. More than 80 percent of the student population identifies as African-American.

This innovative care model integrates school support with telehealth services provided by Children’s Hospital of Philadelphia. “The pandemic amplified the urgent need for access to mental health care as young people were faced with additional difficulties such as school closures, family stress, social isolation, and economic challenges,” said Foundation Executive Director Heather Major. “A key goal of this collaboration is to create a replicable model for bringing mental health services into schools in a sustainable way.”

The pandemic showed us students of all ages need greater access to mental health care. “The focus needs to shift up toward preventive care and secondary and early intervention,” says Archana Basu, research scientist and clinical psychologist at Massachusetts General Hospital. Independence Blue Cross will continue to support efforts to improve access to mental health care for youth in the community.

If you or someone you know may be experiencing anxiety or depression, please seek help. If you don’t know where to begin, visit ibx.com/knowyourmind. If you are having suicidal thoughts, please call the National Suicide Prevention Lifeline by dialing 988.

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Eating Disorders: Advice for Parents and Caregivers

March 1, 2023 | Dr. Dolores Roman

Aside from opioid use disorder, do you know what the second deadliest kind of mental health problem in the United States is?

Eating disorders.

Tragically, eating disorders are very common in children and adolescents.

  • Nearly a third of children aged five – six have a body size ideal that’s thinner than their current perceived size.
  • By age seven, one in four children has engaged in some kind of dieting behavior.
  • 93 percent of young women engage in “fat talk” (criticizing each other’s appearance and weight) in everyday life.
  • 53 percent of American girls report being unhappy with their bodies at age thirteen, 78 percent at age seventeen.
  • 95 percent of people with eating disorders are between the ages of 12 and 25.

If anything, the COVID-19 pandemic has increased the prevalence of child and adolescent eating disorders by compounding the stress that young people experience daily. If you’re a parent or caregiver, it’s vitally important for you to be aware of these disorders and know what to do if you notice any troubling eating behaviors in your home.

Types of Eating Disorders

There are many kinds of eating disorders. The most common ones include:

Anorexia Nervosa

People with anorexia severely restrict how much food they eat. They may also exercise compulsively and/or purge (see Bulimia Nervosa, below). They usually see themselves as overweight, regardless of their body size. This can cause thinning of the bones and infertility, and can ultimately result in heart, brain, or multi-organ failure and death.

Bulimia Nervosa

Bulimia is characterized by binge eating (devouring large amounts of food uncontrollably) and then purging (trying to undo these binges through vomiting, fasting, laxatives, compulsive exercise, and other methods). Purging can cause an inflamed or sore throat, tooth decay, acid reflux, and severe dehydration. Ultimately, bulimia may create electrolyte imbalances that can lead to stroke or a heart attack.

Binge Eating Disorder

As with bulimia, people with this disorder will eat large amounts of food at one sitting. They may feel shame, disgust, or guilt about this. But, unlike people with bulimia, they don’t purge. They face an increased risk of complications like heart disease, stroke, and type 2 diabetes.

Avoidant Restrictive Food Intake Disorder (ARFID)

People with this fairly newly recognized disorder only eat a very limited number of foods. This is easily dismissed as just “picky eating,” especially in children. But individuals with ARFID don’t ingest enough calories to develop properly, or even maintain basic body functions. This can create dangerous electrolyte imbalances.

The Role of Body Image

Many kids and teenagers (and grownups) have body image issues, and this can play a big role in anorexia and bulimia. There’s so much pressure in our society to look a certain way — coming not just from in-person peer interactions, but also social media, TV, and other sources.

Kids and teenagers may compare themselves to unrealistic ideals and try doing something drastic to look the way they think they’re supposed to. Or to fit into a particular weight class for their favorite sport.

One thing you can do to help keep your child healthy is to encourage them to accept themselves the way they are and recognize that they’re attractive and worthy. Bodies come in all sizes and shapes. We can’t all look like [insert your child’s celebrity role model here].

Eating Disorders Aren’t Just for Girls

It’s commonly believed that only girls get eating disorders. However, the truth is much more complex. People of all genders and sexualities experience eating disorders. So it is important to tune in and recognize the signs of an eating disorder in all persons.

If You Think Your Child May Have an Eating Disorder

As a parent or guardian, you’re better positioned than anyone else to notice changes in your child’s eating patterns or an ongoing obsession with food or their weight. With that said, don’t try to diagnose or manage your child’s eating issues yourself. You and your child may not be the best judges of whether their weight or eating habits are healthy, or what to do if they’re not.

If you think your child may have an eating disorder, talk to their pediatrician or family doctor. They’ll also be screened for eating disorders at every well visit. If a health care provider believes your child has an eating disorder, they will probably be able to recommend where to take them for treatment.

There are many strategies for treating eating disorders. Treatment usually begins with some form of psychotherapy as well as nutrition education. More advanced cases may require hospitalization, a day treatment program, or a residential treatment program.

Independence Blue Cross members can find all these resources on our Provider Finder. All our health plans cover nutrition counseling and behavioral health treatment. And Registered Nurse Health Coaches are available to our members 24/7; call 1-800-ASK-BLUE (1-800-275-2583) (TTY/TDD: 711). You can also call the National Eating Disorders Helpline at 1-888-375-7767.

If your child has an eating disorder, they will have to learn to change their relationship with food. And you’ll need to learn how to support them along the road to wellness.

It probably won’t be a “quick fix.” It could be a long, tough journey. But it’s a necessary one, for your child’s immediate and long-term health. And the sooner it begins, the better.

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The Intersection of Heart and Mental Health

February 21, 2023 | mindPHL

Our body is an integrated system, so every part of it affects the whole. When we injure a limb or develop back pain, we promptly seek medical care, and we may share the details with our friends and coworkers. But when our mental health is compromised, we often keep quiet and hope things will somehow get better.

However, mental health problems don’t just affect our emotional well-being. “All our body’s systems are interconnected,” says Victor Caraballo, MD, vice president of Quality Management and chief safety officer at Independence Blue Cross. “It’s important to recognize that your brain’s moods, emotions, and functions can affect your physical health. And, just as importantly, your physical health affects your brain.”

Heart Disease Can Affect Mental Health

Heart disease is the leading cause of death for both men and women in the United States. When someone has a stroke or heart attack, they may experience many different emotions, such as depression and anxiety. They may even develop post-traumatic stress caused by physical pain, fear of death or disability, or even financial concerns related to the cost of their care. They may withdraw from their usual activities because they’re worried about triggering another cardiac event. Or they may be embarrassed that they cannot perform at their previous level.

“Any major event that causes stress to your body can lead to anxiety or depression, and cardiac arrest is a big one,” Dr. Caraballo says. “Get ahead of it. Treat it early. Address the symptoms.”

Mental Health Issues Can Affect Heart Health

Just as heart problems can affect someone’s mental health, mental health disorders can lead to heart trouble. Depression, anxiety, and long-term stress have all been shown to negatively impact heart health. These conditions can cause increased heart rate and blood pressure and reduce blood flow to the heart, which in turn can lead to heart disease.

In addition, people who are depressed or anxious may be more likely to smoke, drink, or use substances; have an inactive lifestyle; or fail to take prescribed medications. All of these actions can negatively affect heart health. Veterans who suffer from post-traumatic stress disorder, people who have experienced adversity in childhood, and people who face discrimination or live in underserved communities also have a higher risk for high blood pressure and heart disease.

Treating Mental and Heart Health Holistically

In light of the connection between cardiovascular and mental health, the Centers for Disease Control and Prevention recommends that health systems create integrated teams of behavioral health and cardiology professionals. These teams can work together to teach patients about the relationship between mental health and heart health. The agency also recommends making mental health screenings a part of comprehensive care after a major heart disease event.

Individuals experiencing mental health struggles should seek counseling or other support from family, friends, and other people who have shared experiences.

“Unfortunately, some specialists, and even primary care providers, are afraid to start the mental health conversation because they don’t feel equipped to effectively treat it,” Dr. Caraballo says. “We need better training and resources for both providers and patients.”

“When we don’t feel well mentally, we don’t feel well physically, and the other way around,” he adds. “That’s why exercising, eating well, and maintaining a positive outlook is so critical. The synergies of feeling well physically can help us feel better mentally.”

Resources for Support

The American Heart Association offers an online support network where people can share their medical stories, offer insights and tips, and Healthy For Life® Educational Experiences.

For more information about mental health, self-care strategies, and where to find help, visit ibx.com/knowyourmind.

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Loneliness is a Serious Condition Among Seniors

February 14, 2023 | IBX Insights Team

In Japan, 65 percent of seniors live with their children, and in Italy, about 39 percent do. But in the United States, the figure is only about 20 percent, despite a rise in multi-generational households in recent years.

It’s just one of many factors that cause approximately one-quarter of Americans aged 65 and older to be socially isolated. People over age 50 are more likely to experience the risk factors for social isolation or loneliness, such as living alone, the loss of family or friends, chronic illness, and reduced vision and hearing abilities.

It’s not surprising that being lonely is associated with higher rates of anxiety, depression, and suicide. However, a substantial body of evidence shows that social isolation also poses a major risk for physical problems including premature death — a risk level that’s comparable to having high blood pressure, smoking, or being obese.

Social isolation — a lack of social connections — is associated with a 50 percent increased risk for dementia. And loneliness among heart failure patients was associated with higher risks of death, hospitalization, and emergency department visits.

Pandemic Fallout

“Senior isolation was a tremendous problem during the pandemic,” notes geriatrician Heidi J. Syropoulos, MD, medical director of Government Markets at Independence Blue Cross (Independence). “It affected people who would never have considered themselves socially isolated before — whose children visited them all the time, or who perhaps had a caregiver that took care of their finances, or brought them a meal once a week, or went grocery shopping for them.”

“During the pandemic, some of those things still happened, but the affected individuals did not see those caregivers. They just dropped off the groceries or a meal at the front door and then left. So social isolation definitely increased during the pandemic. I think it’s gone back down a little bit now, but not to where it was before.”

Technology has helped bridge the loneliness gap to some degree, as seniors have become accustomed to using computers and other devices to keep in touch with family, friends, and health care providers. However, there’s no substitute for face-to-face social contact. For this reason, many local houses of worship and community service organizations are working to fill the gap to help seniors build relationships and maintain their quality of life.

Local Supports Deliver Connection

If you’re feeling socially isolated, the World Health Organization offers three key pieces of advice:

  1. Get in touch with friends by either meeting them in person or contacting them by phone or through social media.
  2. Do the things you enjoy, like engaging in a hobby or spending time outdoors.
  3. Reach out to local services that can connect you to new people, communities, or professional help.

The Philadelphia Corporation for Aging, for one, provides Community & Connection programs at 28 PCA-supported senior centers in the City of Philadelphia. They also offer health and wellness programs, volunteer support, and job training services that keep seniors active and engaged. To learn more, call the PCA Helpline at 215-765-9040 Monday through Friday, 8:30 a.m. to 5 p.m., except for major holidays.

In Montgomery County, the Senior Adult Activities Center helps seniors continue to be active, creative, healthy, and engaged in the community. Other resources include three Meals on Wheels programs, two senior centers, and an inter-generational art center — the Ambler Senior Adult Activity Center.

Similar organizations and services exist in Bucks, Chester, and Delaware counties.

Isolation can take a devastating emotional, cognitive, and physical toll over time. If you are an older adult, any steps you can take to maximize your social interactions will have a huge benefit.

If you or someone you know may be experiencing anxiety or depression, depression, please seek help. If you don’t know where to begin, visit ibx.com/knowyourmind. If you are having suicidal thoughts, please call the National Suicide Prevention Lifeline by dialing 988.

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Channeling Climate Anxiety Into Action

January 25, 2023 | IBX Insights Team

Intense heat waves. Severe weather damage. As dramatic events like floods, hurricanes, fires, and droughts have become frequent occurrences, it’s only natural to be concerned about what climate change may mean for our future. But for some of us, climate anxiety becomes overwhelming, leading to low moods or a sense of dread or hopelessness.

There is a difference of opinion about whether climate anxiety is a clinical condition, but both the United Nations and the American Psychological Association (APA) have found that people are increasingly at risk of climate change-induced mental health issues, especially young people.

The Prevalence of Climate Anxiety

In a 2021 global study published in The Lancet Planetary Health of 10,000 young people ages 16 – 25 in ten countries (Australia, Brazil, Finland, France, India, Nigeria, Philippines, Portugal, the UK, and the USA):

  • 45 percent of respondents said climate anxiety was affecting their daily lives.
  • More than 50 percent reported feeling sad, anxious, angry, powerless, helpless, and guilty.

“We were disturbed by the scale of emotional and psychological effects of climate change upon the children of the world, and the number who reported feeling hopeless and frightened about the future of humanity,” the research team wrote. “It underscores an urgent need for greater responsiveness to children and young people’s concerns, more in-depth research, and immediate action on climate change.”

Finding Satisfaction in Climate Action

Beyond the self-care strategies we may use to reduce other sources of anxiety — such as exercise, meditation, walking outdoors — taking specific actions to address climate change can help support our mental well-being.

In her TED Talk, “How to find joy in climate action,” marine biologist and policy expert Ayana Elizabeth Johnson, Ph.D., encourages us to create our own Climate Action Venn Diagram in which we ask ourselves, “What am I good at? What is the work that needs doing? What brings me joy and satisfaction?”

The point at which the three answers come together is a great place to start, Johnson says. Whether through protecting forests or oceans, building a bicycle infrastructure in our neighborhood, or promoting family planning and education, there are many ways we can reduce stress by using our interests and skills to develop solutions.

Even if we’re not experiencing climate anxiety, that’s no cause for complacency, as Greta Thunberg reminds us. Climate change is real and is affecting the health of our population. Climate change demands urgent action from all of us.

Local Opportunities for Making a Difference

In January 2021, the City of Philadelphia’s Office of Sustainability published a Philadelphia Climate Action Playbook (in English and Spanish) that details the climate actions the City is taking. Residents can sign up for the newsletter to stay informed and get involved. In addition, the region is home to dozens of local action organizations including 350philadelphia, the Clean Air Council, and ClimateActionPhilly.

What else can we do? The United Nations Environment Programme recommends:

  • Leave your car at home and walk, bike, or take public transportation whenever possible. Get a hybrid or electric vehicle if you can.
  • Rein in your power use by turning down your heating a degree or two, switching off appliances and lights when not using them, and use more energy-efficient appliances.
  • Eat more plant-based meals, which ultimately helps reduce the amount of agricultural land used for livestock grazing.
  • Shop locally for groceries, which reduces the energy used to transport foods.
  • Try to waste less food. Food waste contributes to global greenhouse gas emissions.
  • Buy fewer new clothes and wear them longer. The fashion industry accounts for 8 – 10 percent of global carbon emissions.
  • Plant trees.
  • Spread the word about the urgency of fighting climate change.
  • Encourage local politicians and businesses to cut their emissions and reduce their carbon footprint.

“The best way to cope…is to avoid dwelling on the terrifying scientific projections and instead pivot quickly to solutions,” Johnson says. “Choose the things that enliven you. The goal is to be at the heart of the Venn diagram for as many minutes of your life as you can.”

For more information about mental health, self-care strategies, and where to find help, visit ibx.com/knowyourmind.

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You’ve Got This: Five Tips for Setting Achievable Resolutions

January 19, 2023 | mindPHL

It’s a good idea to set goals at the beginning of the year. In fact, research shows that people are more motivated to make changes at the start of a year, a month or a week. Beginnings encourage us to muster our focus and resolve.

But research also shows that we’re unlikely to persevere unless we anticipate and plan for obstacles ahead of time, says Benjamin Converse of the University of Virginia. If the goal is to lose weight, for example, we might need to carve out the time and money to plan meals and grocery shop for healthy ingredients in order to maintain a home cooking routine.

How can we keep our good intentions alive, without quitting our goals and feeling worse about ourselves than before we started? Success is not necessarily a reflection on who you are as a person, says Ayelet Fishbach, professor at the University of Chicago’s Booth School of Business. Success can depend on being at the right place and time with the right people.

To help you along, we offer some advice from Independence Blue Cross Medical Directors Reetika Kumar, MD, FACP and Ryan Connolly, MD, MS; as well as academics who have researched the science of motivation.

1. Set positive and realistic goals.

“It’s actually very hard to just stop doing something, particularly when it has become a habit,” says Dr. Connolly. A key approach is to commit to a positive habit that’s incompatible with the one you’re trying to get rid of. So, instead of deciding to “stop lazing in bed every morning,” it is much better to decide to exercise every morning at 7am. “It’s very hard to lie in bed while exercising!” he adds.

In addition, it’s important to set realistic goals, says Dr. Kumar. “Don’t set yourself up for failure. Losing the 20 pounds you’ve gained in the past year can’t be done in a month, but maybe a 1-2 pound a week goal will keep you going.”

2. Monitor your progress and see where you are at the midpoint.

If you need to adjust your goals, have the flexibility to do so. To-do lists can be helpful when one item motivates you to do the next one but keep sight of your priorities. University of Virginia professor Leidy Klotz has found that it’s often more important to remove items from your list than to add new ones.

3. Don’t work at cross purposes.

Make sure your rewards don’t sabotage your goals, Dr. Kumar says. “If you’re trying to lose weight, have your reward be a new pair of jeans rather than an all-you-can -eat buffet at your favorite restaurant.”

4. Seek social support.

Surround yourself with people who can help you succeed. Find a buddy who shares your goals and can keep you motivated, Dr. Kumar says. An accountability partner can help you stick to your goals.

5. Pair the hard work with something you like to do.

Based on the work of behavioral scientists Katy Milkman, Julia Minson, and Kevin Volpp, the technique of bundling temptations recognizes that we struggle to do what’s distasteful in the moment, but we can reach our goals by relying on short-term gratification rather than willpower.

If you find it hard to exercise, for example, pair it with listening to your favorite music or podcast. Need to stop putting off studying? Reward yourself with a favorite TV show if you finish by 9:00 pm. Don’t feel like raking leaves? Challenge a family member to a competition and the winner gets to pick the evening movie.

The goal is to “take the fun that might typically distract us from our goals and use it to transform an obstacle into an enticement,” Milkman says.

For more information about mental health, self-care strategies, and where to find help, visit ibx.com/knowyourmind.

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The Power of Talk: Erasing the Stigma of Suicide

January 11, 2023 | IBX Insights Team

Jason was happily married and a proud father of three who seemed to have everything to live for. So, his family was shocked when he died by suicide. They had no idea he had been struggling with depression.

Because admitting mental illness still carries a stigma in many circles, Jason’s story is not unique. The highest proportion of suicides in America is among middle-aged white men. They die by suicide almost four times more often than women, accounting for 69 percent of U.S. suicide deaths in 2020. But the number of Black teens of both sexes who have attempted suicide rose 73 percent between 1991 and 2017, and suicide is the second leading cause of death for youth between ages 12 and 18.

“Generally, when people don’t talk about depression or suicidal feelings, it’s because they don’t feel safe,” says H. Jean Wright II, PsyD, Deputy Commissioner of Philadelphia’s Behavioral Health and Justice Division and Department of Behavioral Health and Intellectual disAbility Services.

“Often people say there were no signs,” Dr. Wright says. “That’s an indication we may be having conversations, but it isn’t specific, so we don’t always realize the person is reaching out or feeling out whether this a safe person. They might be talking about challenges, but not saying, ‘I’m feeling depressed.’ They may not name it, and most of us are not looking to hear it, so we don’t pick up on hints. So, a lot of times, paying attention to changes in behavior is more of a red flag.”

Of course, being able to detect changes in someone’s personality or other common symptoms of depression, such as changes to their sleeping or eating habits, requires a close relationship.

Learn to Recognize the Signs

Mental Health First Aid can help teach us what to look for and what to say. Philadelphia was the first big city to bring the program to scale by offering it widely, with the goal being to teach people the signs and symptoms of behavioral health challenges, including mental illness and substance use disorder, so that people in need can be referred for professional help. The class is both online and in person, with versions tailored to people who work with veterans, children and youth, public safety, colleges/universities, and faith-based organizations.

When talking with someone about suicide, be genuine and lead with concern, Dr. Wright says. “Use ‘I’ statements – ‘I’m concerned’ and back it up with examples: ‘Normally, we have coffee together, and I haven’t seen you coming in. Is there something you’d like to share with me? I just want you to know I care about you, and I’m here to talk.’ They might be testing the waters to see who is willing to go down the road with them. Then you have to be there when they need you.”

Bringing up the topic of suicide isn’t likely to introduce the idea to a person in pain. “They’re actually relieved that people bring it up,” Dr. Wright says. “I wouldn’t go there immediately. Start with concern, and the next questions might lead up to it. Ask, ‘Have you thought about suicide? If they respond with a ‘yes,’ then ask, do you have a plan? Do you have the means to carry it out?’” You’re assessing how serious the plan is and whether they have the means to carry out a plan. If so, then you know it’s an emergency.

Public Discussion Helps Erase Stigma

Public conversations are also important because they can encourage and give strength to people who might not have close personal relationships. One study of the effectiveness of an anti-stigma social marketing campaign in California found that social media posts led more individuals to interpret their symptoms of distress as requiring treatment.

Fortunately, stigma around seeking help for mental illness is lower among younger people. A 2020 national survey found that 90 percent of teens and young adults experiencing symptoms of depression are researching mental health issues online, and most are seeking out other people’s health stories through blogs, podcasts, and videos.

Numerous celebrities, from Michael Phelps and Demi Lovato to Dwayne “The Rock” Johnson and Lady Gaga, are sharing their struggles with depression, highlighting the issue and helping to spread the message that depression can affect anyone — even those who seem to have it all.

“Suicide is not a respecter of a person’s age, race, or religion — it impacts all of humanity,” Dr. Wright says. Families, organizations, and faith communities can all be safe spaces to talk. “People need to know it’s okay to not be okay.”

If You Need Help

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide and Crisis Lifeline toll-free at 1-800-273-TALK, (8255) or call or text the new 988.

For more information about self-care strategies for mental health and where to find help, visit ibx.com/knowyourmind.

Blog

Avoiding the Holiday Pressure to Drink

December 16, 2022 | Ashley Rock

The holiday season can be a difficult time for many people – especially for the 18 million Americans who have an alcohol use disorder as holiday celebrations often center around alcohol. The CDC has found that the period between Thanksgiving and New Year’s Day sees a dramatic increase in DUI offenses and other alcohol-related issues. Seventy percent of people report higher alcohol use during the last two weeks of December.

People drink for many reasons. They may drink to feel relaxed, because they enjoy the taste, or because they feel pressured to drink socially. And some people may choose to use these celebrations as an excuse to drink more than usual. 

If you think alcohol is problematic for you, want to avoid drinking too much during the holidays, or just aren’t the biggest drinker, here are some strategies for navigating holiday celebrations.

Skip the risky parties

If an event is going to be a cocktail party or it’s at a bar, try to avoid it. If you choose to go, most bartenders have great recipes for mocktails. It’s important not to isolate yourself because that can lead to depression, which might tempt you to drink. Be selective about which holiday gatherings you attend. If you know a certain party has the potential to get out of control, it’s probably best to avoid it.

Drink something fun 

There are many festive alcohol-free mocktails to choose from. It can feel awkward if you are the only one at a party without a drink in hand. Come up with a favorite non-alcoholic beverage to order or bring your own sparkling water to enjoy. 

Be assertive

Learn how to say no and stick to it. Some people find that having a phrase that doesn’t allow further conversation is helpful. These could include, “I’m trying to get healthy” or “I’m the designated driver.”

Make sure you have social support

Let your family and friends know about your plans to avoid alcohol. Support is crucial for maintaining sobriety. Think about attending extra therapy sessions or group meetings during the holiday season. You can visit the Alcoholics Anonymous to find a meeting near you. 

Watch out for stressful moments

Family events can be very stressful. This can cause people to drink when they don’t plan to. Be aware and prepare for these situations.

Suggest different activities

Instead of going to holiday parties invite your friends to something you can enjoy that doesn’t involve alcohol. These can be things like dinner, movies, or ice-skating.

Care for yourself

Keep your normal routines during the holidays. Be sure to get enough sleep and exercise to keep the holiday blues from sneaking up on you.

Don’t forget to keep others safe this season. If you think a friend or family member may have had too much to drink and plans to drive home, don’t be afraid to tell them that you are concerned for their safety and the safety of others. 

About the Author: Ashley Rock is the program coordinator for the Single County Authority at DBHIDS and an advocate for all paths to recovery in her personal and professional life.

Original Article here: https://healthymindsphilly.org/blog/avoiding-the-holiday-pressure-to-drink/