Medical Workers Fighting COVID-19 Are Facing a Mental Health Crisis

s a critical care doctor in New York City, Monica is used to dealing with high-octane situations and treating severely ill patients. But she says the COVID-19 outbreak is unlike anything she’s seen before. Over the past few weeks, operating rooms have been transformed into ICUs, physicians of all backgrounds have been drafted into emergency room work, and two of her colleagues became ICU patients. While Monica is proud of her coworkers for rising to the challenge, she says it’s been hard for them to fight a prolonged battle against a deadly, highly contagious illness with no known cure.

To make matters worse, Monica recently tested positive for COVID-19, and she believes she brought the virus home to her husband. Both have gotten sick and are improving, but he had a much harder time with the disease than she did. Monica says that, while she’s used the inherent risk of her job, she feels her hospital failed to protect her and her family — and she blames herself, in part, for her husband’s illness. “There’s this sinking feeling that you have,” says Monica, who requested anonymity because she feared professional repercussions for speaking candidly, “not only, like, the hospital let you down, and that the system let us down as doctors and didn’t protect us, but then I didn’t protect my own family.”

It will be years before the mental health toll of the COVID-19 pandemic is fully understood, but some early data already paints a bleak picture. A study published March 23 in the medical journal JAMA found that, among 1,257 healthcare workers working with COVID-19 patients in China, 50.4% reported symptoms of depression, 44.6% symptoms of anxiety, 34% insomnia, and 71.5% reported distress. Nurses and other frontline workers were among those with the most severe symptoms.

In interviews with TIME, several doctors and nurses said that fighting COVID-19 is making them feel more dedicated to their profession, and determined to push through and help their patients. However, many also admitted to harboring darker feelings. They’re afraid of spreading the disease to their families, frustrated about a lack of adequate protective gear and a sense they can’t do enough for their patients, exhausted as hours have stretched longer without a clear end in sight, and, most of all, deeply sad for their dying patients, many of whom are slipping away without their loved ones at their side.

It’s those lonely deaths that have hit the hardest for some. Natalie Jones, an ICU-registered nurse at Robert Wood Johnson University Hospital Hamilton in New Jersey, says it’s been agonizing to have to turn away people who want to visit their loved ones one last time. She’s trying to find ways to be compassionate where she can — last week, she passed on a message from a patient’s wife just before he died: “That they love him, and it’s O.K. to go.” But even simply carrying a message of such emotional weight can take a toll.

“We carry that burden for the families, too,” says Jones, who’s having difficultly sleeping without nightmares. “And we understand it’s so difficult that they can’t be there. And that hurts us too. As nurses, we’re healers, and we’re compassionate. It hits very close to home for us as well.”

“We’re all affected,” adds Jones, whose already hectic schedule has gotten even more intense amid the outbreak, costing her the sleep that might otherwise help her cope with what she’s experiencing. “To say that we’re not would be a lie.”

“We didn’t have the resources before this that we needed, and this has completely strapped them beyond anything feasible,” says Katz. “It’s so sad. I really feel for these nursing homes and the staff of these nursing homes, because I truly believe that they’re trying to do the right thing. But I really don’t feel like they’re being protected the way that we need to protect them.”

Finding ways to support medical workers’ mental health could be a key component in the fight against COVID-19. Dr. Albert Wu, professor of health policy and management and medicine at the Johns Hopkins Bloomberg School of Public Health, says that evidence from the 2003 SARS outbreak suggests that failing to support healthcare workers in a crisis, including by not providing enough protective gear, can erode their “wellbeing and resilience,” ultimately leading to chronic burnout. Some healthcare workers could leave the profession, be absent more often from work, or develop PTSD, and any preexisting mental health conditions could be exacerbated. Furthermore, healthcare workers are human like the rest of us, and under extreme stress, they could be prone to making mistakes — which could lead to worse outcomes for patients, and further erode doctors’ and nurses’ mental health. “We can’t get away from our physiology,” says Wu.

If healthcare workers can’t provide the care they typically believe is medically necessary for their patients, they may experience a phenomenon known as “moral injury,” says Dr. Wendy Dean, a psychiatrist and the co-founder of the nonprofit Fix Moral Injury. Dean says that American healthcare providers are used to doing anything and everything to help their patients, but inadequate protective gear and triage procedures will force them to make “exquisitely painful” decisions, such as choosing whether or not to risk infecting themselves, their family and other patients in order to help everyone in their care.

Still, Dean says the scope of the mental health crisis among healthcare workers won’t come into focus until the more immediate problem has ebbed.

“When I think the real challenge is going to come is when the pandemic eases up and people start having time to process,” she says. “All that they’ve seen, all that they’ve done, all that they’ve felt and pushed away.”

Several healthcare workers said that, amid all the uncertainty and horrors, they have found some relief in drawing upon support from their families, communities, and one another. Monica, for one, says her friends brought food to her and her husband after they got sick, and she deeply appreciated the support. She’s also proud of the way her colleagues have come together as a team to fight the virus. “There has been a real feeling of, everybody’s in the trenches together,” she says. “What I’ve been most amazed about is people have really risen to that call.”

Please send tips, leads, and stories from the frontlines to virus@time.com.

By Tara Law

April 10, 2020

Source: Medical Workers Fighting COVID-19 Are Facing a Mental Health Crisis

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Am I Having an RMS Relapse Again? See Some Common Signs

You’re doing everything right—you visit your healthcare provider regularly, you take your relapsing MS medication exactly as it is prescribed—so why does it feel like that’s still not enough? It could be that you’re continuing to experience frequent relapses—a sign that your treatment may not be working well enough.

Knowing when it’s a relapse

Relapses, also known as flare-ups, are when new or existing symptoms appear or worsen, lasting for at least 24 hours and sometimes for as long as several weeks or months. While MS affects everyone differently, there are some common symptoms that people may experience during a relapse. Perhaps you’ve experienced one or more of the following symptoms.

Accepting frequent relapses as “just part of living with relapsing MS” is not a good plan. If you’re on a treatment but still feel like you’re experiencing too many relapses, it could be time for you to learn about LEMTRADA.

LEMTRADA is not approved to treat individual symptoms of a relapse. Click below to read about the LEMTRADA study and plan to have a discussion with your healthcare provider about your relapsing MS and treatment goals.

Accepting frequent relapses as “just part of living with relapsing MS” is not a good plan. If you’re on a treatment but still feel like you’re experiencing too many relapses, it could be time for you to learn about LEMTRADA.

LEMTRADA is not approved to treat individual symptoms of a relapse. Click below to read about the LEMTRADA study and plan to have a discussion with your healthcare provider about your relapsing MS and treatment goals.

Accepting frequent relapses as “just part of living with relapsing MS” is not a good plan. If you’re on a treatment but still feel like you’re experiencing too many relapses, it could be time for you to learn about LEMTRADA.

LEMTRADA is not approved to treat individual symptoms of a relapse. Click below to read about the LEMTRADA study and plan to have a discussion with your healthcare provider about your relapsing MS and treatment goals.

Accepting frequent relapses as “just part of living with relapsing MS” is not a good plan. If you’re on a treatment but still feel like you’re experiencing too many relapses, it could be time for you to learn about LEMTRADA.

LEMTRADA is not approved to treat individual symptoms of a relapse. Click below to read about the LEMTRADA study and plan to have a discussion with your healthcare provider about your relapsing MS and treatment goals.

Accepting frequent relapses as “just part of living with relapsing MS” is not a good plan. If you’re on a treatment but still feel like you’re experiencing too many relapses, it could be time for you to learn about LEMTRADA.

LEMTRADA is not approved to treat individual symptoms of a relapse. Click below to read about the LEMTRADA study and plan to have a discussion with your healthcare provider about your relapsing MS and treatment goals.

IMPORTANT SAFETY INFORMATION

LEMTRADA can cause serious side effects including:

Serious autoimmune problems: Some people receiving LEMTRADA develop a condition where the immune cells in your body attack other cells or organs in the body (autoimmunity), which can be serious and may cause death. Serious autoimmune problems may include:

  • Immune thrombocytopenic purpura (ITP), a condition of reduced platelet counts in your blood that can cause severe bleeding that may cause life‑threatening problems. Call your healthcare provider right away if you have any of the following symptoms: easy bruising; bleeding from a cut that is hard to stop; coughing up blood; heavier menstrual periods than normal; bleeding from your gums or nose that is new or takes longer than usual to stop; small, scattered spots on your skin that are red, pink, or purple
  • Kidney problems called anti‑glomerular basement membrane disease, which, if not treated, can lead to severe kidney damage, kidney failure that needs dialysis, a kidney transplant, or death. Call your healthcare provider right away if you have any of the following symptoms: swelling of your legs or feet; blood in the urine (red or tea‑colored urine); decrease in urine; fatigue; coughing up blood

It is important for you to have blood and urine tests before you receive, while you are receiving and every month for 4 years or longer, after you receive your last LEMTRADA infusion.

Serious infusion reactions: LEMTRADA can cause serious infusion reactions that may cause death. Serious infusion reactions may happen while you receive, or up to 24 hours or longer after you receive LEMTRADA.

  • You will receive your infusion at a healthcare facility with equipment and staff trained to manage infusion reactions, including serious allergic reactions, and urgent heart or breathing problems. You will be watched while you receive, and for 2 hours or longer after you receive, LEMTRADA. If a serious infusion reaction happens while you are receiving LEMTRADA, your infusion may be stopped.

Tell your healthcare provider right away if you have any of the following symptoms of a serious infusion reaction during the infusion, and after you have left the healthcare facility:

  • swelling in your mouth or throat
  • trouble breathing
  • weakness
  • fast, slow, or irregular heartbeat
  • chest pain
  • rash

To lower your chances of getting a serious infusion reaction, your healthcare provider will give you a medicine called corticosteroids before your first 3 infusions of a treatment course. You may also be given other medicines before or after the infusion to try to reduce your chances of having these reactions or to treat them if they happen.

Stroke and tears in your arteries that supply blood to your brain (carotid and vertebral arteries): Some people have had serious and sometimes deadly strokes and tears in their carotid or vertebral arteries within 3 days of receiving LEMTRADA. Get help right away if you have any of the following symptoms that may be signs of a stroke or tears in your carotid or vertebral arteries:

  • drooping of parts of your face
  • weakness on one side
  • sudden severe headache
  • difficulty with speech
  • neck pain

Certain cancers: Receiving LEMTRADA may increase your chance of getting some kinds of cancers, including thyroid cancer, skin cancer (melanoma), and blood cancers called lymphoproliferative disorders and lymphoma. Call your healthcare provider if you have the following symptoms that may be a sign of thyroid cancer:

  • new lump
  • swelling in your neck
  • pain in front of neck
  • hoarseness or other voice changes that do not go away
  • trouble swallowing or breathing
  • cough that is not caused by a cold

Have your skin checked before you start receiving LEMTRADA and each year while you are receiving treatment to monitor for symptoms of skin cancer.

Because of risks of autoimmunity, infusion reactions, and some kinds of cancers, LEMTRADA is only available through a restricted program called the LEMTRADA Risk Evaluation and Mitigation Strategy (REMS) Program.

Do not receive LEMTRADA if you are infected with human immunodeficiency virus (HIV).

Thyroid problems: Some patients taking LEMTRADA may get an overactive thyroid (hyperthyroidism) or an underactive thyroid (hypothyroidism). Call your healthcare provider if you have any of these symptoms:

  • excessive sweating
  • unexplained weight loss
  • fast heartbeat
  • eye swelling
  • nervousness
  • unexplained weight gain
  • feeling cold
  • worsening tiredness
  • constipation

Low blood counts (cytopenias): LEMTRADA may cause a decrease in some types of blood cells. Some people with these low blood counts have increased infections. Call your doctor right away if you have symptoms of cytopenias such as:

  • weakness
  • chest pain
  • yellowing of the skin or whites of the eyes (jaundice)
  • dark urine
  • fast heartbeat

Inflammation of the liver: Call your healthcare provider right away if you have symptoms such as unexplained nausea, stomach pain, tiredness, loss of appetite, yellowing of skin or whites of eyes, or bleeding or bruising more easily than normal.

Serious infections: LEMTRADA may cause you to have a serious infection while you receive and after receiving a course of treatment. Serious infections may include:

  • listeria. People who receive LEMTRADA have an increased chance of getting a bacterial infection called listeria, which can lead to significant complications or death. Avoid foods that may be a source of listeria or make sure foods are heated well.
  • herpes viral infections. Some people taking LEMTRADA have an increased chance of getting herpes viral infections. Take medicines as prescribed by your healthcare provider to reduce your chances of getting these infections.
  • tuberculosis. Your healthcare provider should check you for tuberculosis before you receive LEMTRADA.
  • hepatitis. People who are at high risk of, or are carriers of, hepatitis B (HBV) or hepatitis C (HCV) may be at risk of irreversible liver damage.

These are not all the possible infections that could happen while on LEMTRADA. Call your healthcare provider right away if you have symptoms of a serious infection such as fever or swollen glands. Talk to your healthcare provider before you get vaccinations after receiving LEMTRADA. Certain vaccinations may increase your chances of getting infections.

Progressive multifocal leukoencephalopathy (PML): A rare brain infection that usually leads to death or severe disability has been reported with LEMTRADA. Symptoms of PML get worse over days to weeks. It is important that you call your doctor right away if you have any new or worsening medical problems that have lasted several days, including problems with:

  • thinking
  • eyesight
  • strength
  • balance
  • weakness on 1 side of your body
  • using your arms or legs

Inflammation of the gallbladder without gallstones (acalculous cholecystitis): LEMTRADA may increase your chance of getting inflammation of the gallbladder without gallstones, a serious medical condition that can be life-threatening. Call your healthcare provider right away if you have any of the following symptoms:

  • stomach pain or discomfort
  • fever
  • nausea or vomiting

Swelling of lung tissue (pneumonitis): Some people have had swelling of the lung tissue while receiving LEMTRADA. Call your healthcare provider right away if you have the following symptoms:

  • shortness of breath
  • cough
  • wheezing
  • chest pain or tightness
  • coughing up blood

Before receiving LEMTRADA, tell your healthcare provider if you:

  • have bleeding, thyroid, or kidney problems
  • have a recent history of infection
  • are taking a medicine called Campath® (alemtuzumab)
  • have received a live vaccine in the past 6 weeks before receiving LEMTRADA or plan to receive any live vaccines. Ask your healthcare provider if you are not sure if your vaccine is a live vaccine
  • are pregnant or plan to become pregnant. LEMTRADA may harm your unborn baby. You should use birth control while receiving LEMTRADA and for 4 months after your course of treatment
  • are breastfeeding or plan to breastfeed. You and your healthcare provider should decide if you should receive LEMTRADA or breastfeed.

Tell your healthcare provider about all the medicines you take, including prescription and over‑the‑counter medicines, vitamins, and herbal supplements. LEMTRADA and other medicines may affect each other, causing side effects. Especially tell your healthcare provider if you take medicines that increase your chance of getting infections, including medicines used to treat cancer or to control your immune system.

The most common side effects of LEMTRADA include:

  • rash
  • headache
  • thyroid problems
  • fever
  • swelling of your nose and throat
  • nausea
  • urinary tract infection
  • feeling tired
  • trouble sleeping
  • upper respiratory infection
  • herpes viral infection
  • hives
  • itching
  • fungal infection
  • joint pain
  • pain in your arms or legs
  • back pain
  • diarrhea
  • sinus infection
  • mouth pain or sore throat
  • tingling sensation
  • dizziness
  • stomach pain
  • sudden redness in face, neck, or chest
  • vomiting

Tell your healthcare provider if you have any side effect that bothers you or that does not go away. These are not all the possible side effects of LEMTRADA.

You may report side effects to the FDA at 1-800-FDA-1088.

Please see full Prescribing Information/Medication Guide, including serious side effects, for additional Important Safety Information.

©2019 Genzyme Corporation. All rights reserved.

Source: Am I having an RMS relapse again? See some common signs.

Listen as Dr. Daniel Ontaneda, Cleveland Clinic Mellen Center for Multiple Sclerosis Treatment and Research, reviews relapses in the MS disease course, what a relapse is, and why it is important to better understand them with one of his patients. For more information about MS relapse or other related MS questions, visit http://my.clevelandclinic.org/service….

How Companies Teach Their Employees First Aid for Mental Health

At Delta Air Lines’ Atlanta headquarters in late January, 24 employees are arguing over which of them has the worst disease. Half of them had been given cards naming a physical or mental health diagnosis and were told to line up, from the least debilitating to the most.

The woman holding “gingivitis” quickly takes a place at the far left of the line. But everyone further down to the right—low back pain, moderate depression, paraplegia, severe PTSD—keeps switching spots.

“Severe vision loss,” someone says to the man holding the corresponding card, “are you a pilot?” He doesn’t know. There is no further information: not what the person does for a living, whether their condition is well managed, or if they have health care coverage.

“We’re in a pickle down here,” a woman pleads to the instructor, Rochele Burnette, who’s standing by, silent and smiling. Burnette waits until someone finally suggests the right answer: they should be in a vertical line, not a horizontal one. “How we look at a mental disorder and how we look at a physical condition should be the same,” Burnette says. “One could be just as debilitating as the other.”

This is the first lesson of Mental Health First Aid at Work, a training that the National Council for Behavioral Health provides, for a cost, to a growing number of corporations. Of the people taking today’s class, some were there because they had seen firsthand how much a mental health crisis can impact the workplace. A Delta employee killed himself several months ago, and counselors were brought in to help the many people who were affected. Others wanted to improve their mental-health vocabulary, and their confidence in handling related issues. “When someone says, ‘Hi, do you have a minute?’ we never really know what’s going to follow,” one HR employee says in the class. “Sometimes it’s very easy, and sometimes we quickly find ourselves in uncomfortable situations.”

Over the next four hours, the Delta employees learn how to spot symptoms and warning signs of possible mental health concerns in a colleague, reach out and offer initial help, then guide them to professional help and the resources the company offers, like short-term counseling through the free employee assistance program (EAP) and a confidential app that lets you chat immediately with behavioral health coaches. Getting the words right can be tricky; much of the class is devoted to figuring out what to say to a coworker in distress. On everybody’s desk is a handout of helpful and harmful phrases. “One of the things you’ll see on your card is How are you doing, really?” says Burnette. “That ‘really’ really pulls out something extra.” In the potentially harmful category: putting off the conversation until later in the week, suggesting they simply work it out with their manager, or telling them to “just hang in there.”

The office may seem an unlikely place for such a class, but Burnette reminds her students that the historical norm to keep your personal life at home is unrealistic. “What affects you in your life affects you in your work,” she tells the group.

There are no requirements that U.S. employers provide mental health training. But as mental illness diagnoses and suicide rates rise in the U.S., while the stigma of talking about them drops, companies are finding that their employees want a bigger focus on mental health at work. “A little over a year ago, we really started to hear more and more from employees about the need for these kinds of services,” says Rob Kight, senior vice president of human resources at Delta. “It caused us to take a deep look at what we were providing. And we decided, you know, it’s not enough.”

Prioritizing employees’ mental health has become not just a moral issue, but also a tool to recruit and retain young talent. A 2019 poll by the American Psychiatric Association found that millennials—who now comprise the largest generation in the U.S. workforce—tend to be more comfortable than their older peers discussing their mental health at work. Investing in this area may also make financial sense, since untreated mental illness and substance abuse issues can be costly for employers. Untreated depression alone costs the average 1,000-person U.S. company more than $1.4 million per year due to missed days and lost productivity, according to the Center for Workplace Mental Health at the American Psychiatric Association Foundation.

Corporate trainings have emerged as popular solutions, and Mental Health First Aid at Work is among the most widely used. Mental Health First Aid started in 2000 in Australia as a way to educate people about what to do when they encounter someone experiencing mental health problems, which are much more common than the emergencies traditional first aid courses teach. It later spread to 27 countries, each with their own licensing organizations. In the U.S., the National Council for Behavioral Health runs the program, and in 2013 it launched a version tailored for the workplace. More than 200 companies—including Bank of America, Gillette, Starbucks and Unilever—have offered one or both of its four- and eight-hour training programs to employees, says Betsy Schwartz, vice president for public education and strategic initiatives at the National Council for Behavioral Health.

“We’ve seen a significant increase in corporate interest,” Schwartz says. “In companies that train a larger number of employees, we get feedback about a whole culture shift.” Though there hasn’t been much research on the work-specific training, some studies have found that Mental Health First Aid improves knowledge about mental health, and confidence in responding to related issues, for the people who take it. The benefits to the person receiving help from a person who’s gone through the training, however, are not clear.

The number of organizations that run this type of training is growing. The Center for Workplace Mental Health at the American Psychiatric Association Foundation is developing a digital training for managers called “Notice. Talk. Act. at Work,” which teaches the early warning signs of mental health issues and how to have empathetic, compassionate conversations. “We cannot talk about mental health enough in the workplace,” says Darcy Gruttadaro, director of the Center for Workplace Mental Health. “We have a long way to go—the more we can reinforce it, the better.” Some companies have developed their own programs. The consulting firm Booz Allen Hamilton trained all employees in 2018 and 2019 to spot the five signs of emotional suffering—depression, in other words. The professional services firm EY (formerly Ernst & Young) offers digital training to help employees recognize the signs that a colleague is struggling and connect them to company resources.

Merely offering services and resources isn’t always enough. Employees have to know about and trust them. Most large companies have a free EAP, for example, which typically offers short-term counseling sessions and other wellbeing services for employees and their family members through outside providers. But even when people are aware that their company has an EAP, they often fear their HR department is monitoring who uses the programs, and that doing so could be a black mark on their employment record. As a result, many studies show that EAPs have historically been underused. “There shouldn’t be, but there is a stigma around this that exists in our country,” says Kight. “We have to help break that down and let people know that it’s okay to take advantage of these services.”

Soon, the two dozen Delta employees in today’s training will join the more than 600 who have completed Mental Health First Aid at Work since the airline started offering it in 2019. Though it’s not mandatory, the goal is for all 90,000 employees to take it, according to Delta’s HR team.

After Burnette gives the students a lesson in what to do if a coworker is having a panic attack, she ends on a hopeful note: proven ways a person can help themselves feel better. Exercise is one, and so are sleep, relaxation and 12-step programs. “But let me tell you something about this one right here,” she says, pointing to a slide on family, friends, faith and other social networks. “When you know you have people you can talk to that are nonjudgmental—I can go to you and have the conversation, and no matter what, you’ll listen—people have had better outcomes, because they have support.”

“I want to speak to that, because I’ve been thinking about how I can articulate this,” says a young man sitting in the front row. “Very early on in life, I found myself trying to remove stigma around mental health and talk about it, because I saw it in my family. It made me say to myself, I don’t want this to happen to me, so how can I make it normal? I started to talk to my friends and people that I’m close with. I say, hey guys, let’s get together and have drinks, and talk about what’s really going on.”

There’s no reason why conversations like these can’t happen in the workplace, too, the new thinking goes. “We’ve all grown up thinking certain conversations are professional and certain conversations are not professional,” Burnette says. “We bring our whole selves to work, so why can’t we talk about our whole self?”

By Mandy Oaklander February 12, 2020

Source: How Companies Teach Their Employees First Aid for Mental Health

Workplace wellness is important, and a key component is paying attention to employees’ mental health. In fact, 217 workdays are lost each year as a result of mental illness and substance use disorders. Learn how Mental Health First Aid can help start the conversation on mental health in your place of work.

11 Mental Tricks to Stop Overthinking Everything

Being a leader requires confidencedecisiveness, and quick thinking–none of which are served by overthinking every decision or scenario or worrying about every move you make. There’s a time to think, a time to act, a time to reflect, and a time to move forward.

Overthinking causes us to spend too much time thinking, getting stuck in a loop of inaction, and turns positive reflection into debilitating worry. Not only does it not move us forward, it moves us backward and downward.

For three decades, I’ve been coaching employees and entrepreneurs with tendencies to overthink things, and I can share 11 mental tricks to dash the dissecting and stop the overscrutinizing.

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1. Reopen the door only when new information knocks.

Overthinking goes into overdrive when we keep revisiting decisions we make, refusing to close the door on a call that has been made. Believe that you’ve done your due diligence, and revisit something you’ve already decided only when you’re presented with new information.

2. Know that overthinking and problem solving aren’t the same thing.

Constantly ruminating and going over scenarios and possibilities often disguises itself as problem solving. It feels like you’re doing something good and useful. But you’re not, you’re just spinning in a circle. Recognize when you’re overthinking something, don’t act like it’s problem solving, and press fast-forward.

3. Remember the 90-10 rule.

This is a formula, a ratio, for how you should calculate how you value yourself, based on 90 percent self-worth, 10 percent assigned worth. Ninety percent should come from your self-acceptance and self-appreciation, and just 10 percent from that occasional sliver of external validation we all need.

Overthinkers distort the formula, even reversing it by acting like 90 percent of their worth comes from what others think or say. So they worry, which takes the form of–you guessed it–overthinking.

4. Assume good intent.

Overthinkers read too much into things. Why? They’re assuming something bad lies underneath, something like a bad perception, someone wishing them ill, or an unfavorable outcome. When you catch yourself doing this, switch your assumption to what you’re reading into was well-intended, or at least neutral. The vast majority of the time, it really is, so why not act like it?

5. Embrace informed ignorance.

News flash: You can’t read the future, you can’t read minds, and you can’t know everything. So don’t try. Thinking harder doesn’t activate the crystal ball.

6. Embrace uncertainty.

When we don’t know something, we tend to fill in the blanks, often with garbage assumptions. Why? Many of us would rather be unhappy than uncertain. Garbage assumptions can take many forms, all infusing themselves into the inner monologue of the overthinker.

A Buddhist chaplain once taught me how to handle uncertainty. I remember his teachings as an acronym: OAR. Observe uncertainty, don’t overreact to it. Acknowledge the presence of uncertainty and accept that impermanence is inevitable. Realize that uncertainty brings benefits, like unleashing creativity and resilience.

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7. Replace “what if” with “we’ll see.”

Overthinkers keep asking themselves “what if,” which is an impossible question to answer. If you catch yourself asking “what if,” quickly switch it to “we’ll see,” which is a way of moving past analysis paralysis to acceptance.

8. Get outside and play.

By this I mean stop spending so much time in your head. Get outside it and switch gears to connect with what’s going on around you so you can take joy in it. It can be dark and foreboding inside that head of yours, no?

9. Do the math.

Overthinking also comes from overworrying about the worse-case scenario, which of course no one wants to experience. But ask yourself, “What is the probability the undesirable outcome will actually occur?” Odds are, not very high.

10. Stop framing the unremarkable as catastrophic.

Related to the above, this means stop taking small details and turning them into questionable conclusions. Stop making a mountain out of a molehill. Unlike at the mall, this kind of escalator lifts nobody up.

11. Evaluate the true impact of being wrong.

We often feel the need to overthink because we simply fear being wrong. It might make sense to overthink things if you’re planning to jump your motorbike over the Grand Canyon or to go swimming with a great white shark. As for overthinking the decision you made in that meeting yesterday? Not so much.

Ask yourself in such moments what the realistic cost of being wrong is. When you can lower the stakes, you raise your ability to get mentally unstuck.

So don’t overthink it. Take the inspiration here and run with it. Without looking back.

By Scott MautzKeynote speaker and author, ‘Find the Fire’ and ‘Make It Matter’@scott_mautz

 

Source: 11 Mental Tricks to Stop Overthinking Everything

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8 Common CBT Based Therapies & How They Could Power Up Your Mental Health

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It starts where everything starts: a Google search. Which leads to a Psychology Today directory. And from there you write down a few names. Some people located near your office. A couple maybe near home.

Things cascade. It’s like the If You Give a Mouse a Cookie story, but it’s If You Give a Guy Some Mental or Emotional Distress. It begins as a panic-struck Sunday afternoon scrolling through streams of psychotherapists, certified counselors, licensed social workers, all with any number of credentialing acronyms at the ends of their names.

You ask a friend or two. Ask who they see, what they like. One sees a doctor who just doles out scrips. That’s too cold, and not what you need. Another builds sessions off pulling a card from a tarot deck. Which is just a little too hippy-dippy. But their preferences help you define yours.

Who do you want to actually talk to? Someone who looks like you? Another man? Around the same age? Or someone totally different from you and the people you spend time with. Maybe an older woman who could be a stand-in for one of your mom’s old work colleagues. A Janet or a Caroline.

So you write a few inquiries, laying out what’s bothering you. They ask to get on the phone with you. “I would put the onus on them to organize the conversation,” says Avi Klein, a licensed clinical social worker and Men’s Health advisory board member. “That would start to give you a sense of how they work.”

Suddenly, you’re coordinating times and a private place to take the call. You try to take account of billing—if they’re in network or not. You check your insurance plan. And if their hours fit with your schedule. If the logistics line up, you keep going.

“Ask them to explain why their approach will work,” says Klein. “You should share a sense of a road map and what the expectations are.” If they’ll be direct and action oriented. Or if they’ll have you journal or fill out worksheets. If they’ll just sit and let you vent for 45 minutes.

The most important part of that consultation or phone call “is your sense of them,” says Klein. “Do you like them? A good working relationship is one of the biggest determining factors in successful therapy outcomes.”

And maybe you don’t follow up with one of them. Or you make an appointment, and just the one appointment. It’s fine. You’re testing people out. Tell them that. They get it. Then you leave one consultation feeling pretty good. You carve space in your schedule, and clear it with your insurance, and plan for next week.

Because once you get a hint of how much better you could feel, you find a way to make it work. —Matt Goulet

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There are hundreds of therapy techniques, some employed by trained professionals and some, like “puppet therapy,” that aren’t. Clifford N. Lazarus, Ph.D., helps us select the most effective methods.

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“I would encourage people to seek out practitioners of cognitive behavioral therapy,” says Lazarus. Focusing on corrective thoughts and actions, behavioral therapy aims to provide everyday strategies for the stresses and anxieties of the here and now. But avoid “monotherapy”—an approach that employs only one method. Choosing a behavioral treatment is like mixing a cocktail: It should include techniques tailored to the individual. These are some of the more common CBT-based approaches you’ll likely come across.”


Assertiveness Training/Interpersonal Effectiveness

  • Helps you: Learn to say no without feeling guilty. It also helps you express your feelings and desires in a responsible manner.
  • Best for: Those looking to express themselves in healthier ways.

Cognitive Restructuring

  • Helps you: Shift your thinking from negative and self-defeating patterns to more realistic and adaptive ones.
  • Best for: Those managing invasive and stressful thoughts.

Behavioral Activation

  • Helps you: Identify and correct behaviors that are driving depression. For example, you’re withdrawing and disconnecting from enjoyable activities.
  • Best for: Those whose depression prevents them from engaging socially.

Emotional Regulation

  • Helps you: Bring your emotional experience to a better baseline.
  • Best for: Those whose emotions interfere with healthy functioning.

Exposure Therapy

  • Helps you: Overcome your fear or anxiety by doing exactly what the name suggests: being exposed to its source.
  • Best for: Those with intense phobias or other anxiety disorders.

Mindfulness/Meditation

  • Helps you: Foster nonjudgmental awareness of the present, yourself, other people, your thoughts, and your emotions.
  • Best for: Those wanting to keep their mindset in the present and manage stress.

Somatic Therapy (Exercise/Yoga)

  • Helps you: Set your focus on the body and movement. “Physical exercise is probably one of the most powerful stress relievers and anti-depressants,” says Lazarus.
  • Best for: Those wanting to improve their mind and body as well as their mood.

Social Skills Training/Communication Training

  • Helps you: Better interact with those around you by developing skills like active listening and assertive expression.
  • Best for: Those working on sociability or suffering from social anxiety.

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Psychoanalytic Therapy

Also known as: psychodynamic therapy

The oldest (and perhaps now antiquated) technique, it involves tackling unresolved conflicts in your past and gaining insight through psychoanalysis. If a therapist uses the word analysis in his or her online profile, this is what you might be getting, says Lazarus. Think Freud, couches, and discussions of your childhood. Really, it’s still a thing.

Best for: The overly introspective, intellectuals.

Humanistic Therapy

Also known as: person-centered, existential, gestalt

Popular in the late ’50s, this practice focuses on providing a safe and supportive environment to explore your thoughts and feelings. The therapist won’t challenge your ideas or give you any recommendations but will instead listen and allow you to work through your issues verbally.

Best for: People who want passive, nondirective, sounding-board therapy.

Source: Which Form of Therapy Is Best for You?

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In this Your Health segment, William Regenold, MD, CM, associate professor of psychiatry at the University of Maryland School of Medicine and psychiatrist at the University of Maryland Medical Center joins Donna Jacobs, senior vice president for community health, University of Maryland Medical System, and Jamal Lewis, a former NFL running back, to focus on men and mental health and why men may be hesitant to seek help when it comes to their mental health. For more information, go to: umms.org/communityhealth

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