"The Ups and Downs of Being Disconnected"

 

You brought your computer home from work “for 2 weeks” in March 2020 and stayed home for 2 years. Schools went virtual. Club meetings got canceled. Gyms closed. Friends and family became off-limits. Remember avoiding other people on the street? It’s gotten better since the outbreak, but we’ve remained in relative isolation far longer than expected. And that’s a little sad – and bad for us. Turns out avoiding a virus can harm your health, because togetherness and connection are foundations of our well-being. “We as humans are engineered by evolution to crave contact with other humans,” says Richard B. Slatcher, PhD, a professor of psychology at the University of Georgia. “This has been called the ‘need to belong,’ and it’s up there as a basic need with food and water.” Makes sense: Primitive humans who banded with others were more likely to find food, protect each other, and survive to pass along their genes, he says.

When we were suddenly thrust into isolation in 2020, social ties were already fraying. The book Bowling Alone came out 2 decades earlier. Author Robert D. Putnam lamented the decline in “social capital,” the value we get from connections and our sense of community support. The Atlantic ran a story called "Why You Never See Your Friends Anymore" months before any of us heard of COVID-19. The pandemic sped up those feelings of isolation. Even after getting vaccinated and boosted, many of us feel we’re not connecting as we would like. And for some, politics has deepened that divide.

Should we care? Yes, say the experts. Social relationships are strongly linked to health and longevity. A famous study published in 2010 in PLOS Medicine concluded that social connections were as important to health as not smoking and more impactful than exercise. That review, which drew on data from 148 studies, found that people with stronger social relationships were 50% more likely to survive over the 7.5-year follow-up (that is, not die from such causes as cancer or heart disease), compared to those with weaker ties. Evidence continues to come in. The American Heart Association published a statement this August saying social isolation and loneliness are associated with a 30% increased risk of heart attack and stroke.

“Given the prevalence of social disconnectedness across the U.S., the public health impact is quite significant,” Crystal Wiley Cené, MD, chair of the group that wrote the statement, said in a news release. The organization said data supports what we suspected: Isolation and loneliness have increased during the pandemic, especially among adults ages 18 to 25, older adults, women, and low-income people.

YOUR SHRINKING CIRCLE

In the first year of the pandemic, there was a slight uptick in loneliness and psychological distress and a slight decrease in life satisfaction, according to a 2022 study in the Journal of Epidemiology & Community Health. For about 1 in 4 people, social circles shrank, says study author Emily Long, PhD, “even after lockdown restrictions were eased.” When your circle shrinks, you tend to keep those closest to you – the people who probably are most like you. You lose the diversity in opinion and point of view that you might get chatting with someone in your pickleball league, say, or even a stranger. “Our exposure to diverse people, lifestyles, and opinions dropped significantly,” says Long. Many of us have seen ties with others weaken or sever altogether over disagreements about COVID restrictions and vaccinations. This happened with acquaintances, once-close pals, or family members as their views on hot-button topics came to the forefront – topics we may have avoided in the past to keep the peace. Some of these relationships may not be rebuilt, Long says, though it’s too early to say.

HOW TO MAKE BETTER CONNECTIONS ONLINE

Many of us jumped online for our social interaction. Did Zoom and Instagram and Facebook help us connect? Sure, in a way. “It might be more difficult at times, but people can establish meaningful relationships without being physically close,” says John Caughlin, PhD, head of the Communication Department at the University of Illinois Urbana-Champaign, who studies “computer-mediated communication.” It all depends on how you use it. Late-night “doom scrolling” is not relationship-building. But you can forge new or stronger connections via social media if you’re “treating each other as people,” he says. Here’s one way: Don’t tap a lazy “like” on a post, but instead leave a thoughtful comment that adds value to the conversation. Maybe chime in with your experience or offer words of support. Give a restaurant recommendation if they’re traveling. But remember that social media became a minefield during the pandemic, Caughlin says. People blasted out their views on staying home, vaccinations, and masks. You quickly learned who shared your views and rethought your relationship with others. It’s tempting to view social media as a scourge. But that may just be our inherent panic-button reaction to newish technology, Caughlin says. Surprisingly, overall research – and there has been a lot – has shown that social media has little impact on well-being, he says. A recent meta-analysis from Stanford University on 226 studies from 2006 to 2018 looked for a link between social media use and well-being. What they found: zero. Some studies show a link between social media and anxiety and depression, true, but that may be because those who have depression or anxiety are more likely to spend more time on social media as a way to distract themselves.

MAKE SOMEONE HAPPY, INCLUDING YOU

Does this sound familiar? You tend to keep up with friends as a social media voyeur rather than, say, calling, texting, or meeting face-to-face. If that sounds like you, you’re not alone. But if you reverse course and start reaching out again, it’s likely that both you and the other person will benefit. New research from the American Psychological Association on nearly 6,000 people found that when someone reaches out to us – even if it’s with a quick text – we deeply appreciate it. The study was not only about the pandemic, but researchers say that the results could help people rebuild relationships, especially if they’re not confident about trying. At the same time, Slatcher, the Georgia professor, notes that more screen time “is not the solution” to loneliness or separation. “All the work out there has shown that social media use isn’t associated with people being happier or less depressed,” he says. According to Slatcher, the two key parts of building and maintaining relationships are:

• Self-disclosure, which means sharing something about yourself or being vulnerable by letting others know personal information.
• Responsiveness, which simply means reacting to what someone is saying, asking follow-up questions, and maybe gently sharing something about yourself, too, without taking over the conversation.

These happen in person all the time. On social media, not so much.

“Both men and women feel happier when they feel emotionally close with another person, and that’s more difficult to do online,” Slatcher says. Turns out the strongest connections – those best for your well-being – happen when you put the phone down. 

A SURPRISING BRIGHT SPOT IN PANDEMIC CONNECTION

We felt more divided than ever during the pandemic, something affirmed by Pew research. By some measures, Americans have the lowest levels of social trust since World War II, says Frederick J. Riley, executive director of Weave: The Social Fabric Project at The Aspen Institute. If neighbors within a community don’t trust each other, they can’t trust society at large. But it’s not all bad news. Researchers have seen connections within communities get stronger during the pandemic, Riley says. These are the people who run errands for elderly neighbors, donate supplies and clothes, set up family-friendly meetups, build community gardens, and more. The “we’re all in this together” mindset arose early in the pandemic, Long and colleagues found. A meta-analysis in 2022 in Psychological Bulletin found that there’s been more cooperation among strangers. This may be due to greater urbanization or living alone – distance from our close-knit crew forces some to cooperate with others when they wouldn’t otherwise. This, too, is healthy: A sense of belonging in your community, or “neighborhood cohesion,” as a 2020 study from Canadian researchers points out, has been linked to a lower risk of strokes, heart attacks, and early death. It also helps with mental health. You can tap into this by, say, volunteering at your child’s school, attending religious services, joining a fitness group, or going to festivals in your city. These deliver a sense of identity, higher self-esteem, and can lower stress and make you feel less lonely, the study authors say. It also fosters a sense that we can make meaningful change in our towns. Certainly, we’ve all been arguing a lot these days – gun control, abortion, politics. Riley says deeper issues, such as a sense of community safety and creating a better place for kids to grow up, help us transcend these hot-button issues. Sharing goals brings people together, he says, and that’s fueled by that innate urge for connection and togetherness. “I am really optimistic for what the future will hold,” he says. “We’ve been in this place [of social distrust] before, and it’s the people in local communities showing that anyone can stand up and make the place they live in better.”

BY: Jessica Migala, WebMD, September 16, 2022

SOURCES:

Richard B. Slatcher, PhD, professor of psychology, University of Georgia.

Emily Long, PhD, research fellow, Social and Public Health Sciences Unit, University of Glasgow.

John Caughlin, PhD, Communication Department chief, University of Illinois Urbana-Champaign.

Frederick J. Riley, executive director, Weave: The Social Fabric Project, The Aspen Institute.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"12 Ways to Tackle Financial Anxiety"

Between a global pandemic and skyrocketing inflation, making ends meet and staying out of debt is no small challenge for Americans. Here's how to deal with the money stress. If the thought of looking at your bank account sends you into a stress spiral, you're not alone. Finances are a common anxiety trigger, and this is especially true on the heels of a global pandemic that created massive unemployment and financial hardship. The Congressional Research Service reports that at the height of the pandemic, unemployment rose rapidly to a peak of 14.7 percent in April 2020. That figure is the highest unemployment rate this country has witnessed since the Great Depression and was worse than the peak unemployment rates of the 2007 through 2009 Great Recession.

Though we are two years on from these unemployment peaks, Americans are no less frazzled about finances—especially now that inflation is skyrocketing and making it more difficult to pay for everything from groceries to gas and monthly heating and electric bills.

One reason money can make us feel so anxiety-ridden? It's linked in our minds to our very survival. "Money is really a resource that can provide people with a sense of safety and security," Chloe Carmichael, PhD, a New York City-based psychologist, tells Health. "When we feel that resource is scarce, it can actually make people feel like their survival is in jeopardy on a very primal level."

But your finances don't have to be so scary. In fact, some financial anxiety can actually be a good motivator, Matt Lundquist, LCSW, a psychotherapist at Tribeca Therapy in New York City, tells Health.

"If a certain situation makes you feel appropriately anxious, it can be helpful in getting you to make a necessary change," he says. For example, realizing you overspent last weekend may prompt you to rethink your budget, and feeling nervous about an upcoming expense could lead you to put aside more than you need. But financial anxiety becomes a problem if it's constantly on your mind or starts to disrupt other aspects of your life, says Lundquist.

So how can you manage money worries, so they don't get out of hand? Here, the pros outline how to assuage financial stress.

CREATE A PLAN:

A psychotherapist and author of four books on mental strength, Amy Morin has delivered many talks about the link between financial health and mental health. She says being in debt puts individuals at three times greater risk of depression. What's more, those who contemplate suicide are more likely to be in debt, says Morin. One of the most fundamental ways to tackle such negative feelings is head-on and make sure they don't get the best of you. Develop a plan of action.

"Developing a clear plan can help you take control over your financial situation—and when you feel empowered, your anxiety will go down and your motivation will increase," Morin, who is also editor-in-chief of Verywell Mind, tells Health. "Your plan may include reducing your spending and increasing your income. It should also involve establishing a monthly budget and a clear plan for paying off debt."

As you figure out your plan, it's a good idea to address the stressors that are taking the biggest emotional toll on you, Celia Mion-Araoz, a licensed mental health counselor for Community Healthy of South Florida Inc. who works with patients experiencing stress from financial anxiety, tells Health.

"Create a hierarchical list of the bills, payments, or costs that need addressing—from most urgent to least urgent," Mion-Araoz says. "Prioritization is a key first step, so that you can wrap your head around a larger problem, break it down, and thereby gain a sense of control of it, which in turn will help you gather momentum for working your way through the financial stress and through the items on your list."

FOCUS ON ATTAINABLE GOALS FIRST:

Once you've developed a hierarchical list of financial priorities, create a list of attainable payment goals and a practical plan for knocking each item off your list, starting from the top and working your way down.

"Again, the idea here is to begin to break the financial stressors down into smaller parts, focusing on what's most important first and addressing concerns sequentially as opposed to all at once," says Mion-Araoz. "By achieving these incremental, attainable payment goals or wins, you gain confidence and momentum and reduce the sense of being overwhelmed."

RECOGNIZE AND TALK THROUGH YOUR EMOTIONS SURROUNDING MONEY:

Money affects every domain of our lives, and the emotions money brings up—both good and bad—have a powerful influence over us, Julie Elledge, PhD, founder and CEO of Mentor Agility, tells Health. Yet individuals are offered very little guidance to deal with these feelings, and there are few socially accepted ways for talking about the emotions surrounding finances. Learning to recognize and openly discuss money concerns is another important step toward addressing anxiety.

"Discussing money is so tied up with complex emotions: shame, success, fear of failure, status, power, control, and self-worth," Elledge says. "Learning how to recognize those emotions, then talk about them, allows us to minimize the grip that finances have on our well-being."

As for who you might talk to about these feelings, Elledge suggests either a life partner (though the discussion may bring up very strong emotions) or alternatively a financial wellness coach.

"A coach who is fluent in financial wellbeing will help you manage emotions, define your goals, plan your opportunities, and help you find the road map to getting back on the right track," explains Elledge.

This type of professional can also help you rewrite what you feel is an 'underachieving narrative,' transforming it into a motivational story, adds Elledge. This is often accomplished by storytelling techniques that help a client manage disparate and strong emotions into a cohesive narrative thread. "Then, talk to your financial advisor and let him or her help you manage the resources to bring your story to its successful outcome," suggests Elledge.

SCHEDULE TIME TO WORRY:

When it comes to life and finances, many things are out of your control. You can't control the economy, and you generally don't have much control over whether you get a raise. Furthermore, worrying about these things wastes time and energy. Rather than let concern about these challenges permeate your entire waking life, try to contain your worrying to just 15 minutes a day by actually scheduling time to worry. Yes, this may sound a bit unusual, but there's a good reason for doing so.

"With practice, research shows you can learn to train your brain to worry during your scheduled time only," says Morin. "This will free up your time and energy to focus on taking action throughout the day, rather than worrying about things you can't control."

To get started with this habit, set aside time, say 5-10 minutes tops, to sit and worry, explains Morin. Set a countdown clock on your phone, and when your time is up, force yourself to do something else.

CONTINUE CONTRIBUTING TO SAVINGS:

Speaking of worrying, it's not unusual to be anxious about longer-term goals like saving money for retirement or having enough money for a child's college fund. "People are [often] anxious about whether they've set enough aside and are living within their means," says Lundquist.

Reworking your budget, opening different types of saving accounts, and setting up direct deposits can help ease some of this anxiety. The key, says Carmichael, is to do something.

"When people feel financially dissatisfied or anxious, they can become avoidant, and then they don't even want to open up their bills or bank accounts," she explains. "It becomes a vicious cycle. Even if things aren't how you'd like them to be now, having a plan in place for how you can save over time will keep you in a better mindset."

If you still feel anxious after making (and sticking to) a savings plan, it may reflect a deeper issue about your relationship with money. "Some people have to work through what it means to deprive yourself of something or do without, which you will have to do in some sense to save money," he says. "It's all about cultivating pride in good money habits—instead of money itself."

REINFORCE YOUR SENSE OF JOB SECURITY:

Will I lose my job? Will my business be successful this year? Work worries are another element of financial stress, says Lundquist. "This fear tends to be historical," he adds. "You might be especially concerned about [your job security] if you were laid off in the past, or if your parents had job trouble when you were growing up."

Speaking to your boss about the state of your company and asking for feedback to make sure you're performing well may boost your confidence. And while counterintuitive, it might also be helpful to force yourself to imagine what it would actually be like if you lost your job.

"It gets people to think about their other career options, what their savings situation is, if they would need to move, sell something, switch industries, or ask for help from family," Lundquist says. "For most people, they recognize they are a number of levels away from actually ending up on the street, but they're operating on an emotional level as if the stakes are in fact that high."

DON'T LET SALARY DEFINE YOUR WORTH:

How much money you earn can feel like a personal reflection of your worth, says Carmichael. And when you're anxious about money, your salary can contribute to feelings of low self-esteem. "If we feel like we don't have as much money as our neighbors, that can sometimes feel like a source of shame," she says. "On some level, we might think it means we're not worth as much, literally."

If you want to stay in your current line of work, Carmichael recommends trying to focus on the other aspects of your job that are fulfilling. If your career isn't giving you that sense of fulfillment and a higher salary is a priority, pursuing a new career path is one option, as is asking for a raise.

Salary negotiations make many people anxious, and Lundquist says the key is to recognize your value to your employer. "Sometimes even going on an interview with a head hunter—even if you don't plan to change jobs—can help you realize what you're bringing to the table and know your worth going into the conversation," he says.

CHANGE UP YOUR SPENDING TO ADDRESS DEBT MORE AGGRESSIVELY:

Paying off debt is never pleasant, and it's especially scary if you don't have a plan in place. To take action, Carmichael recommends meeting with an advisor to review how you can rejigger your spending to put more money toward your debts.

Another good idea is to have an "accountability partner" who will regularly review your spending. This can be a financial counselor, therapist, or even a trusted friend. "Give them your Mint password if you have to, and take an honest look at things with them so you can face the music and not bury your head in the sand," Carmichael says.

"Clients talk to me weekly about their habits, and they'll notice what their triggers are and what prompts them to overspend or rack up credit card debt," Carmichael adds. She notes that some of the biggest issues arise when people don't plan ahead for big expenses, such as an upcoming vacation.

FIND INSPIRING STORIES OF PEOPLE GETTING OUT OF DEBT:

Your social media feed and the IRL conversations you have with people are often focused on possessions and things—like someone's new car or the new gadget they just purchased.

Hearing about these possessions can cause you to feel bad and [may even] tempt you to spend money on things you can't afford," says Morin. "Instead, look for people who are celebrating the fact that they're paying off their bills. There are plenty of online forums and communities filled with people who are intent on getting out of debt. Watching others get excited about paying off their loans—as opposed to spending more money—can help you get excited about saving."

MAKE IMPULSE SPENDING HARDER TO ACCESS:

If you're the type of person who is prone to making impulse purchases or you shop online a lot, try protecting yourself from temptation by making these behaviors harder to engage in, says Morin.

"Only carry a certain amount of cash with you in the store, or don't save your credit card information to your computer (and store your credit card out of sight)," says Morin. "These little obstacles can go a long way toward helping you stay on track with your financial goals."

AVOID TURNING TO UNHEALTHY HABITS:

Financial stress, like any form of stress, can trigger the impulse to turn to alcohol or drugs as an escape, or even to gambling in a misguided hope of solving one's financial problems. Inevitably, though, these habits cost you even more money, and of course they impact your health.

"Focus on stress-relievers that are cost-free, such as going for a walk, doing some other form of exercise, meeting up with friends who care about us, and identifying support systems that can help you manage financial stress without incurring additional costs, as unhealthy activities tend to do," says Mion-Araoz.

If you are feeling an overwhelming temptation to turn to substance abuse, then it is important to reach out to a mental health professional.

STOP COMPARING WEALTH:

For some people, simply being able to afford food and shelter is a constant concern. But for those who are living comfortably and still find themselves trying to keep up with the Joneses, Carmichael suggests taking a step back and considering all that you do have.

"Things we take for granted now, like microwaves or computers, would have been considered luxuries 30 years ago," she says. One way to gain perspective is to make a list of five or ten things (material or not) that you're thankful for.

"There's a whole industry of marketing and advertising that's designed to push our cognitive buttons and make us desire things we don't have," Carmichael says. "If we're not careful, we can get swept away in that."

BY: Kristin Canning

 

and Mia Taylor,

Updated on January 5, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What Is Adjustment Disorder?”

 

The COVID-19 pandemic is a prime example of what can cause an adjustment disorder—here's what to know. Often when people start feeling anxious or sad more often than they should, we assume they might be struggling with anxiety or depression. Yet, there’s another mental health disorder that presents with symptoms of anxiety, depression, or sometimes both. Adjustment disorders can look very similar to these other common mental health conditions, but with one important caveat: They’re triggered by a stressful life event. Though most commonly diagnosed in children, according to the Johns Hopkins Psychiatry Guide, adjustment disorders are becoming more prevalent in adults as we all continue to struggle to adjust with the circumstances COVID-19 has thrown at us. Here’s what you need to know about adjustment disorders, how to spot the signs in yourself and others, and how to treat it. 

WHAT ARE ADJUSTMENT DISORDERS? Adjustment disorders are largely related to high-stress events. When something extremely stressful happens — a divorce, loss of a job, the death of a loved one, an accident that causes you to lose your house or to be seriously injured, or any number of other things — people sometimes cannot bounce back. They might feel symptoms of depression, anxiety, or both. They might start acting out behaviorally or be unable to eat or concentrate on work or life. “It’s a reaction to a stressful life event that is causing significant disturbance in your life,” Lindsay Henderson, PsyD, a therapist with Amwell, tells Health. While it’s normal to feel sad, restless, or overwhelmed after a big stressor, when suffering from an adjustment disorder those feelings rise to a point that is disproportionate to the stressor itself or last longer than they normally would, Dr. Henderson says.

WHAT ARE THE SIGNS OF ADJUSTMENT DISORDERS? Often, adjustment disorders look similar to depression or anxiety. “When we look at diagnosing adjustment disorders, we can categorize and say, ‘This is an adjustment disorder with depressed mood,’ or ‘This is an adjustment disorder with anxiety,” or it can be a mix of both depression and anxiety,” Dr. Henderson says. Yet, “adjustment disorder” is not a term most patients use when they first seek help. Most of the time, people coming into Dr. Henderson’s office will say, “I just can’t seem to get over losing my job,” or “I can’t seem to manage everything in my life the way I used to.” Commonly, adjustment disorders also show symptoms like trouble concentrating or trouble with memory. Gina Shuster, LMSW, a therapist at Oakland Psychological Clinic, sees patients who say “I’m so forgetful now and I never used to be this way;” “I get so flustered all the time;” or “I can’t find the right words.” With anxiety disorders that present as anxiety or depression, Shuster says, your body is spending so much energy just trying to maintain itself at this heightened emotional state that little things like memory and concentration start to slip. “It’s like juggling a bunch of different balls in the air. Eventually, some things are going to have to be let go,” she says.

HOW HAS COVID-19 AFFECTED ADJUSTMENT DISORDERS? It will come as no surprise to those of us who have lived through the last several months that COVID-19 has been one big stressor. According to Johns Hopkins Psychiatry Guide, triggers for adjustment disorders can be stressors that affect whole communities. And many people have been dealing with additional stressors on top of worrying about the virus: many have lost work, lost loved ones, and been forced to miss out on milestones like high school or college graduation, starting kindergarten, and throwing their weddings. All of these stressors add up to a surge in people seeking therapy to find a way to cope, as well as greater reports of mental health struggles than ever before. A CDC report published August 14 and examining mental health in the U.S. during one week in June 2020, found that 40% of adults reported struggling with mental health or substance abuse. More than 25% of the 5,412 people who took the survey reported anxiety symptoms, up from 8% prior to the pandemic, and the prevalence of depression was four times greater than pre-pandemic (24.3% up from 6.5%). Many of those who now feel anxious or depressed are likely suffering from an adjustment disorder triggered by coronavirus. “I've seen more people who are coming in saying that their usual coping skills just aren't working anymore. They’re feeling overwhelmed and having a hard time managing their lives,” Dr. Henderson says. Shuster has seen an incredible increase in new patients, as well. “We're seeing a lot more adjustment disorders because everything is uncertain right now,” she says. “And people are experiencing major losses or have had to cancel things that they've been looking forward to for a year or have been unable to celebrate accomplishments that they were so excited and so proud of.” When talking to these patients, Dr. Henderson’s first step is to try to put their struggles into perspective of the immense stress we’ve all been under both as individuals and as a society. “When you're living in it, it can sometimes be hard to recognize, appreciate, or really understand just how depleting a global pandemic can be on your internal resources,” she says.

HOW ARE ADJUSTMENT DISORDERS TREATED? Adjustment disorders that present as depression, anxiety, or both are treated similarly to those disorders, with the exception that therapy is often focused on the stressor that triggered the adjustment disorder. “We want to be able to identify triggers, but also be able to identify ways to calm down,” Shuster says. She offers her patients grounding techniques, which are similar to mindfulness practices and are meant to help people who might be close to a panic attack or be lost in depressive thoughts to focus on where they are in the moment. One popular grounding technique Shuster likes is called "5-4-3-2-1." It draws on all five senses, and it works like this: When you start to feel overwhelmed, stop wherever you are and look around. Name five things you can see. Then, four things you can touch, three things you can hear, two things you can smell, and, if possible, one thing you can taste. Coping skills like this exercise help bring people who feel overwhelmed back to the moment. Dr. Henderson also works with patients on cognitive behavioral therapy, which aims to change the way we think and offer coping mechanisms for when our thoughts start to spiral. Often she sees patients who engage in two main forms of negative thinking: catastrophizing and black-and-white thinking. “Catastrophizing is assuming that the worst is going to happen. So, ‘We’re in economic instability, I'm definitely going to lose my job. I'm not going to be able recover, and we’re going to lose our house,” she says. “While black-and-white thinking is seeing things as all good or all bad, and not allowing for a middle ground.” Dr. Henderson works with people who have adjustment disorders to examine their thoughts and behaviors and make small changes in their thinking patterns, which can lead to better mood overall. It’s of course also important to be proactive, rather than simply responding to triggers or already heightened emotions. “The first step in exploring mental health and emotional well-being is making sure that someone is doing the bare minimum to take care of their body and their mind. Eating well and sleeping well. I mean, all the stuff we hear over and over again. But people do need reminding of how important these things are,” Dr. Henderson says. Right now, in times when everyone is struggling emotionally, Schuster suggests starting a feelings journal to track your mental health. Then, you can look back and see that you’re actually coping much better now than you were a few months ago, and things really are getting better. Another simple way to boost your own happiness is to do something kind for others. “I'm doing gratitude work,” Shuster says. And research shows that people are happier when they're helping others. So, bake a pie and drop it off to your neighbors, or go grocery shopping for your grandparents, or make a donation to an organization that’s keeping people safe. A little charitable work goes a long way in lifting your mood.

BY: Kasandra Brabaw, Health Magazine, December 14, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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