Day 1: Let’s start detoxifying your body! Before you start your day, make a lemon water detox drink! All you need is to squeeze ½ of a lemon, into an 8 oz cup of warm water. [1]

This will help your immune system, your liver, your skin, and even your breath!

Day 2: Take time to go down memory lane and create the music playlist of your life. Use this playlist to help you clean the house.

Day 3: Dress up or add something to your outfit that you usually don’t.

Day 4: Sit down and think about your health. Is there anything you need to see a doctor for? Visit www.indyhealthnet.org to make an appointment!

Day 5: Take time out to stretch out your body. Find a video online, or fitness class to help guide you. Most fitness studios offer free introduction classes!

Day 6: Take a trip to the grocery store and complete this mini scavenger hunt for healthy food alternatives! Try to find:

• 1 Organic fruit
• 1 Vegan alternative
• 1 Non-GMO product
• 1 Gluten free product

Now bring home the food product that you’ll think taste best!

Day 7: We’re bringing back the lemons! This time we will use lemon to make a Honey Lemon Facial Mask. Just mix ½ of a lemon and 1 tbsp of honey in a bowl. Spread the mixture across your face (avoid your eyes) and leave it on for 15-30 minutes.

This will help you keep your skin moisturized and clear of acne and blackheads. [2]

Day 8: Tonight go to bed an hour earlier than you usually do. Try not to use technology at least 15 minutes before bed. This will help your mind relax.

Day 9: Take a stroll in a new and safe environment.

Day 10: Take time to clean out your emails or delete unnecessary pictures in your phone. Less clutter may help your mind feel better!

Posted by: Akiliah Walker, Marketing and Communications Intern

The idea of mental health awareness campaigns is not a recent event. In the late 1940′s the first National Mental Health Awareness Week was started in the United States. In the 1960’s this annual, weekly event was upgraded to a monthly designated event.

Mental health awareness is an important concept. According to a study published in 2017, which followed individuals ages 11-38 and tracked their mental health, 17% avoided mental health issues. Forty -one percent had a mental health condition that lasted for multiple years and forty-two percent had short –lived mental health conditions. Depression, anxiety and substance abuse were the most common diagnoses in the study. In addition, the leading cause of disability is not cancer or chronic pain, According to the data from the World Health Organization (WHO), depression is the leading cause of disability worldwide, and has held that distinction for many years.

Unfortunately, despite increasing awareness, the rate of depression is not decreasing. In developing nations, people often did not receive treatment for symptoms of depression. Between the years of 2005-20015, the rate of depression actually increased by 18 percent.

HealthNet’s Behavioral Health and Human Services Line has licensed therapists and psychiatric providers to help work with many of these life challenges.  Our Navigators schedule appointments and assist with the program’s flow.  A  Navigator can be contacted at the centers where there is a Behavioral Health provider to schedule an appointment. Therapists are trained to help you with issues such as stress management, relationship issues, divorce, parent/child communication, sexual abuse, eating disorders, domestic violence, grief/loss, job changes, depression, anxiety and other mood disorders. Social Workers are advocates for our patients and will assist families with their basic needs. Social workers can also provide education, support and referrals to additional agencies.

Psychiatrists and Psychiatric Nurse Practitioners prescribe medications and can make referrals to other specialists.   Nurses assist with your medication questions, concerns, and refills in between appointments with the psychiatrist/psychiatric nurse practitioner.

Please do not hesitate to contact the Behavioral Health program if you have any questions, or if we can be of any assistance. To learn more, please click here.

Post by Jim Jones PhD

Unfortunately, teen dating violence has become a very serious issue. While the signs of dating violence are not all-inclusive, there are many signs to pay attention. Breakthecycle.org recommends looking for these common warning signs of dating abuse in a relationship:

• Extreme jealousy
• Explosive temper
• Checking cell phones, emails or social networks without permission
• Constant belittling or put downs
• Isolation from family members
• Making false accusations
• Possessiveness
• Erratic mood swings
• Physically inflicting pain or hurt in any way
• Telling someone what to do
• Repeatedly pressuring someone to have sex (2)

There are different factors to determine who is more likely to fall victim to an abusive relationship. According to the CDC, the risks of having unhealthy relationships increase for teens who:

• Believe that dating violence is acceptable
• Are depressed, anxious, or have other symptoms of trauma
• Display aggression towards peers or display other aggressive behaviors
• Use drugs or illegal substances
• Engage in early sexual activity and have multiple sexual partners
• Have a friend involved in dating violence
• Have conflicts with a partner
• Witness or experience violence in the home

Loveisrespect.org offers support, information and advocacy to young people with questions or concerns about relationships. Confidential support is available via text, by calling 866-331-9474 or online at loveisrespect.org.

If you or someone you know has any questions or concerns about teen dating violence or abuse you can contact a HealthNet Therapist or Social Worker at a HealthNet location near you. Click here to learn more about HealthNet’s Behavioral Health and Social Work Programs.

Post by  Jim Jones, PhD – Director of Behavioral Health

Sources

1. http://youth.gov/youth-topics/teen-dating-violence

2. https://www.breakthecycle.org/warning-signs 

3. https://www.cdc.gov/violenceprevention/intimatepartnerviolence/teen_dating_violence.html

4. http://www.loveisrespect.org/

https://www.nami.org/suicideawarenessmonth/hp

September is Suicide Prevention Month. According to the World Health Organization, approximately 3,000 people commit suicide each day (1). In a 2013 study, the CDC found that 41,149 suicides were reported, making suicide the 10th leading cause of deaths for Americans. They also found that in the same year someone committed suicide in the U. S. every 12.8 minutes. Only cancer and heart disease account for more years of life lost than suicide (2).

The subject of suicide is a taboo and an uncomfortable one. Even with celebrity deaths of Robin Williams and others, it is easy to move to the back of one’s mind. Unless you have been or know someone who has been directly affected, the pain, guilt and sadness can continue for a long time.

Here are some facts to consider based on CDC research (all figures 2013-most recent data)

• The highest rate of suicide was among people 45 to 64 years of age. Of those who died by suicide, 77.9% were male and 22.1% were female (2).                                         
• Suicide is the 2nd most common cause of death for youth ages 10-24.
• LGB youth are 4 times more likely, and questioning youth are 3 times as likely, to attempt suicide as their straight peers (3).                                       
• 22 Veterans take their own lives a day. That is one every 65 minutes (4).
• 22-46% of homeless adults and youth have attempted suicide (5).

Risk Factors

• Depression
• Bi-polar (manic-depressive) disorder
• Schizophrenia
• Borderline or antisocial personality disorder
• Conduct disorder
• Psychotic disorders
• Anxiety disorders
• Substance abuse disorders
• Serious illness or chronic health condition and/or pain
• Family history of suicide
• Previous suicide attempts
• Childhood abuse

Suicide Warning Signs

• If they talk about killing themselves
• Saying they have no reason to live
• If they talk about being a burden to other
• If they feel trapped
• Unbearable pain
• Increased use of alcohol or drugs
• Acting recklessly
• Sleeping too little or too much
• Irritability
• Loss of interest
• Rage

*According to American Foundation for Suicide Prevention

It is important to know that there is no fool proof list or combination of factors or warning signs that will lead us to the answer.  It can be any combination of these and other factors or risks that raises a red flag that someone may need help.  It is critical that we are active listeners and pick up on the cues above or differences in behavior of those that we interact with including patients, clients, friends, family members and/or those that we just encounter in our daily lives.  Although uncomfortable, the more we can have a dialogue about these factors and others in addition to raising awareness and funding for studies to continue our understanding of suicide, the more impact we can have and save lives.

HealthNet’s Behavioral Health specialists are trained and licensed professionals to help you with issues and challenges throughout life. To make an appointment with a Behavioral Health Therapist, contact a HealthNet location near you. You can also make an appointment by calling 317-957-2200 x 6009.

For online resources about Suicide Prevention, click here: Suicide Prevention Resources

1. http://www.who.int/mediacentre/news/statements/2007/s16/en/
2. https://www.afsp.org/understanding-suicide/facts-and-figures
3. http://www.thetrevorproject.org/pages/facts-about-suicide
4. http://www.forbes.com/sites/melaniehaiken/2013/02/05/22-the-number-of-veterans-who-now-commit-suicide-every-day/
5. http://homeless.samhsa.gov/channel/depression-and-suicide-244.aspx

Post by Matt Holland

If we have experienced any loss throughout the year, this time of year makes it feel like the loss comes back more intensely.  Thinking about the past holidays we spent with the loved one, the things they have missed since they have passed the many traditions that will seem different now with their loss and so on.  Everyone grieves at their own pace, so don’t let anyone tell you “you should be over it by now.”  Also keep in mind the first year of grief is the hardest part and as time goes by, it will get easier.

Financial stressors can also be related to this time of year, where we feel obligated to buy everyone a certain amount of presents or presents with the same monetary value.  Certain families draw names out of a hat so one person is only buying a gift for one individual instead of everyone buying for everyone.   There is no harm in telling family you just cannot do that this year.  There is no point in stressing yourself out financially buying gifts for others when that is at the cost of being able to pay your bills or having food in the home.  The Holidays were meant to be a giving time of year and it doesn’t necessarily have to do with gifts, it can also be giving of emotion and time.  Spend time with your loved ones, that will go the extra mile than the gift or gifts you buy them.

For others, it will be stressful because it is colder, not as much sun, lots of snow, stuck in the house because of the temperature/weather; and we fall into a seasonal depression during this time. The above mentioned does not help the seasonal depression any, rather makes it worse.  If you know that you experience seasonal depression, take a few minutes to make a list of things you can do to help you feel better.

Self-care is always important.  Some people say I cannot focus on myself because I have to be there for my family.  I understand that completely, but self-care does not equate to selfishness.  Self-care means you take the time for yourself a few minutes a day or once a week, to do something that makes you feel better.  I always use the example of a water pitcher in my sessions, where we are the pitcher and when we take care of others and their needs we are pouring from the pitcher, but what happens when the pitcher becomes empty?  Instead of taking a few minutes to fill up the pitcher for ourselves, we tend to keep pouring, waiting for that last drop or two to come out.  If you have something in your pitcher then that will allow you to give to others, but if you don’t it will make it much more difficult to take care of the loved ones around you.  If you are not okay emotionally, physically, and mentally, then how are you going to be there to take care of your loved ones?

This holiday season and winter of 2014-2015, take a few minutes to be nice to yourself.  If you are struggling with any of the above problems or need help getting through your trying moments, please call a HealthNet location near you to make an appointment with a Behavioral Health Therapist.

Post by Bhumi Bhavsar

I have had parents tell me their concerns for their children, and when they are recommended to take their child/ren to the hospital, they hesitate.  Some say it is because the child wants attention, but every threat for suicide should be taken seriously by family and friends! Let the professionals intervene and help your family or loved ones. Some parents say they can’t take their children to the hospital because they would miss school. Other people say they can’t go to the hospital because they would miss work. These common concerns don’t recognize the severity of the situation. School and work attendance will mean nothing if a family member or loved one chooses to follow-through with suicide.

Kids in middle school and high school talk about suicide so frequently now that it is scary.  I have had people who share that their friends tell them they are suicidal but don’t share it with an adult.  That is a huge burden for that child to carry around, as they in turn feel they are responsible for the safety of their friend.  Parents, if you hear your child talking about a friend having suicidal thoughts, please make sure your child knows he/she is not responsible for that friend and cannot keep such a secret from that friend’s parent/guardian/school counselor/teacher. Let’s allow our children to be children and not give them such responsibilities.

Here are some warning signs to look for when it comes to suicide:

• Threatening to hurt or kill oneself or talking about wanting to hurt or kill oneself.
• Looking for ways to kill oneself by seeking access to firearms, pills, or other means.
• Talking or writing about death, dying or suicide when these actions are out of the ordinary for the person.
• Feeling hopeless.
• Feeling rage or uncontrolled anger or seeking revenge.
• Acting reckless or engaging in risky activities—seemingly without thinking.
• Feeling trapped – like there’s no way out.
• Increasing drug or alcohol use.
• Withdrawing from friends, family, & society.
• Feeling anxious, agitated, or unable to sleep or sleeping all the time.
• Experiencing dramatic mood changes.
• Seeing no reason for living or having no sense of purpose in life.
• Increase or decrease in appetite.
• Giving away of personal items of value.

If you or someone you know is experiencing any of the above symptoms or signs, please call the National Suicide Hotline at 1-800-273-TALK (8255) or call your nearest Health Center or doctor.

Don’t let another day go by without getting help for you or loved one. 

Post by Bhumi Bhavsar, Behavioral Health

The kids are finally back in school!  Have you noticed that your child/children seem to be more anxious or isolated or irritable since it is back to school time?  If so, take a few minutes to ask them why they feel this way.  Sometimes it is hard for kids to tell their parents how they are feeling, but their behaviors and demeanors can definitely tell you a lot.

Kids could be scared to return to a place where they feel they are being bullied, whether on the bus, in school, at lunch, in the classroom.  So take a few minutes to ask you kids if they are being bullied in school.  This is a huge problem in our society today that gets ignored by so many.   Ask your kids questions related to being bullied/harassed/picked on in school, and don’t limit it to just peers.  It is important to make sure they don’t feel their teachers or other adults are bullying them as well.  Bullying has tremendous effects on kids, their behaviors and emotions.  They could have difficulty paying attention and focusing, decreased self esteem, increased anxiety/fear, lack of motivation, irritability, refusing to do schoolwork, being defiant at school, not doing school work, the list goes on.  If you notice your child begins to exhibit some of the above behaviors, take a few minutes to ask them what is going on.

Do you notice that now your child has started school, he or she has started texting you more frequently and making some excuse or another for you to go pick them up?  Have you noticed they have started giving you more of a fight in the morning prior to going to school?  Do they tell you it is hard for them to breath around all those other kids?  If so, your child may be experiencing some social anxiety related to the crowded hallways and number of people in a small area.  Don’t tell your kids they are making excuses, rather listen to what they have to say.

If your kids are experiencing some of the above mentioned behaviors or others, don’t hesitate to contact your nearest HealthNet center to schedule an appointment with one of our behavioral health therapists.

Would you like to reduce stress?  Would you like to sleep better at night and feel more energized during the day?  Wouldn’t it be nice to feel less tired and more mentally alert?  There is a remarkably simple solution to make these things happen: exercise!

Physical activity is a great way to keep your body healthy but it has several benefits for your emotional health as well.  Exercise has been shown to alleviate symptoms of depression and anxiety.  Activities like walking, running, biking, swimming, and dancing release endorphins and actually help you feel better.  It also gives you a good opportunity to get outside and with spring arriving soon, we could all use a little sunshine (see previous blog post, Blue Monday).

So, you know the benefits of exercise but still have trouble finding the time to do it?  Below are some ways to help make physical activity a priority in your life.

1.)   Make it something enjoyable!  No one says you have to get on a treadmill for an hour to exercise.  Do something you like and that fits with your life.  Take your kids to the park and play with them.  Try gardening.  Join a class that provides aerobic exercise to fun music or take a relaxing yoga class.

2.)   Make it social.  Get an exercise buddy.  Having a partner helps keep you accountable and also provides time to be with that person.  Maybe it’s something you can do with your spouse or with an old friend with whom you don’t get much time.  The social interaction that can come with exercise (either with a friend or in a class at a local rec center) is another way to boost your mood.

3.)   Be realistic.  You likely won’t have washboard abs after two workouts, and that’s okay.  Take it easy on yourself and your expectations for exercise.  Notice the positive changes you do experience like more regular, restful sleep and more energy.  Praise yourself for taking good care of the one self (physical and emotional) that you have.

For more information about HealthNet and our services, visit www.indyhealthnet.org.

First, it’s important to recognize what you’re experiencing.  As always, self-awareness is key.  Being self-aware means being intentional about evaluating your emotional experience.  Do you always feel sad, lethargic, and irritable in the wintertime?  Most of us experience some lack of motivation in the cold, dark winter days but if you notice it’s a pattern and it’s interfering with your ability to function (i.e. take care of yourself and your kids), it’s something to take seriously.  According to the National Institute of Health, 14% of American adults experience lower mood during the winter while 6% of the adult American population experience Seasonal Affective Disorder (SAD).  SAD is condition in which one recurrently experiences episodes of depression during a certain time of year (typically winter) and experiences alleviation in symptoms with the change of season.

The month of January can be specifically difficult for most people.  In fact, the Monday of the last full week in January has been deemed Blue Monday by pop culture (not to be confused with solid, psychological research!).  As the cold weather sits in, financial stress from the holiday season takes over, the amount of sunlight per day is short, and we find ourselves failing our optimistic New Years resolutions, we feel the weight of this so-called Blue Monday.  So, how can we take a proactive, healthy approach to these dull winter months?  Here are a few ideas:

1. Get some sunlight.  When there isn’t much sunlight available outside, light therapy can help.  Light therapy involves a light box that you sit in front of each day that is believed to mimic the light of the sun and therefore have a positive impact on your brain.  They are available without a prescription.
2. Exercise.  Exercise has been shown to increase mood, decrease stress, and boost serotonin.  According to some, exercising outdoors for an hour can have the same effect as 2 hours of light therapy.  Exercise also helps you sleep.
3. Sleep.  Whether you experience hypersomnia in the cold winter months or difficulty sleeping, be sure to maintain good sleep hygiene.  Keep a routine with your sleep and wake times and be smart about consuming caffeine and alcohol that can interfere with sleep.  Sleep deprivation can contribute to low mood as well as many other emotional and physiological conditions.
4. Eat well.  Binging on sweets can leave you feeling more lethargic.  Instead, maintain good nutrition in the winter months to provide you energy to face the day.

Hopefully these tips will help you shake the pesky winter blues as we wrap up the season.  If you do think you suffer from depression with a seasonal pattern, consider contacting the behavioral health department at one of our HealthNet clinics.  You are not doomed to be depressed and miserable each winter– there are therapies that can be beneficial and clinicians at each clinic ready to help.