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What is Stigma?
What exactly is stigma and why should we care about it? Stigma is a form of social discrimination and prejudice. It refers to negative attitudes, stereotypes and beliefs that people have about those who have mental health disorders. Stigma can lead to discrimination and prejudice resulting in negative outcomes for those experiencing mental health issues. There are seven types of stigmas. Public stigma This form of stigma refers to the discriminatory and negative attitudes that people have about mental illness. People believe that those with mental illness are dangerous, incompetent, and unpredictable. Self-stigma Those with mental health disorders may internalize negative feelings and stereotypes. They could also internalize shame related to their mental health condition. This could result in poor self-esteem and their willingness to seek treatment. Perceived stigma This type of stigma is when those with mental health disorders believe that others have negative attitudes and beliefs about people with mental health disorders. Label avoidance This form of stigma can be detrimental to the individual who experiences it, as it prevents them from seeking mental health treatment. They do this to avoid a stigmatizing label. Institutional stigma This stigma involves government and private policies that limit opportunities for those with mental health disorders. This could result in less opportunities, fewer mental health services, and is also referred to as structural stigma. Health practitioner stigma This stigma occurs when the health practitioner’s beliefs or stereotypes interferes with their ability to provide effective care to those with a mental illness. This could negatively affect the patient’s care. Associative stigma This stigma affects those connected with individuals with mental health conditions. Friends and family are impacted. The effects of stigma are extended to those associated with the person with a mental illness. This stigma is also referred to as courtesy stigma. The Impact of Stigma Unfortunately, there are many personal stories that demonstrate the prevalence of stigma within those with mental health conditions. Mental health disorders can be challenging and difficult to cope with. Having to deal with stigmatism elevates these challenges and presents additional barriers. Individuals have reported experiences of stigmatism from colleagues, friends, and family members. While stigma and discrimination both make the situation worse. There is a difference between them. Stigma is when you are seen differently because of your mental illness, and discrimination is when someone treats you differently because of your mental illness. Stigma can be very discouraging and harmful to those experiencing it and it can have negative effects including.
Stigma and Mental Health Wellness Stigma, like mental illness, is difficult to talk about sometimes. This is somewhat hard to understand, as a growing number of people are experiencing a deterioration in their mental health. According to the Centers of Disease Control and Prevention (CDC) mental illness is now one of the most common health conditions in the United States. It is estimated that more than 50% of adults in the United States will need treatment for a mental health disorder during their lifetime. It is hard to understand why stigma would continue to exist with that number of people experiencing some form of mental health challenge. But it does. Unfortunately, stigma has been common in our society. Also, because it has been a part of our society for so long, it can be difficult to get rid of. So, what can we do to change this way of thinking and decrease this negative and unfair attitude toward those with mental health challenges. These steps have been found to be helpful in reducing stigma.
Resources The severity of this issue has not gone unnoticed, and resources are available to increase education, provide support and encouragement, and contribute to the movement to end stigma. These are just a few of the organizations that have been leaders in advocating for change. Bring Change 2 Mind: This organization promotes removing misconceptions about mental illness and stopping stigma. Stigma-Free Society: This organization offers educational tools promoting awareness of stigma. NAMI: The National Alliance on Mental Illness provides information on stigma and encourages everyone to become a stigma free partner and take the pledge. Nostigmas: This organization is committed to eliminating stigmas surrounding mental health. They are a safe space for those who lives are affected by mental illness. Mental Wellness Month January is Mental Wellness Month, with the focus of bringing awareness to mental health disorders, getting rid of stigma, and encouraging good mental health for everyone. Everyone is encouraged to participate in improving mental health for themselves and others. Some ways to do this are:
Peggy Fossen, DNP, RN, CNE References Ashley Olivine, Ph. D. (2022, February 10). Stigma: Definition, signs, impact, and coping. Verywell Health. https://www.verywellhealth.com/stigma-5215412 Centers for Disease Control and Prevention. (2023, April 25). About mental health. Centers for Disease Control and Prevention. https://www.cdc.gov/mentalhealth/learn/index.htm Department of Health & Human Services. (2015, September 18). CTR, M. H. (2022, February 8). 21 ways to celebrate Mental Wellness month. Mental Health Center. https://www.mentalhealthctr.com/21-ways-to-celebrate-mental-wellness-month/ Stigma, discrimination and mental illness. Better Health Channel. https://www.betterhealth.vic.gov.au/health/servicesandsupport/stigma-discrimination-and-mental-illness Duverge, G. (2023, June 16). Breaking america’s mental health stigma. Touro University Worldwide. https://www.tuw.edu/psychology/breaking-americas-mental-health-stigma/?gclid=Cj0KCQiAtaOtBhCwARIsAN_x-3JeqU_Ir7QWZGcbbvpRFnrgtjf3ql1LBvebhjAzZ6Tn3Xr-2gUHsCwaAhHGEALw_wcB Let’s talk mental health. Bring Change to Mind. (n.d.). https://www.bringchange2mind.org/ Mayo Foundation for Medical Education and Research. (2017, May 24). Mental health: Overcoming the stigma of mental illness. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/mental-illness/in-depth/mental-health/art-20046477 MediLexicon International. (n.d.). Mental health stigma: Definition, examples, effects, and tips. Medical News Today. https://www.medicalnewstoday.com/articles/mental-health-stigma#mental-health-stigma Mental Health Advocacy & Suicide Awareness. NoStigmas. (n.d.). https://nostigmas.org/ Pledge to be StigmaFree: Nami: National Alliance on Mental Illness. NAMI. (n.d.). See Me. (n.d.). Personal stories: End mental health stigma and discrimination. https://www.seemescotland.org/stigma-discrimination/personal-stories Stigma and discrimination. Mental Health Foundation. (n.d.). https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stigma-and-discrimination Stigma-free society: Awareness. understanding. acceptance. Stigma Free Society. (2023, December 4). https://stigmafreesociety.com/ Stigma, prejudice and discrimination against people with mental illness. Psychiatry.org - Stigma, Prejudice and Discrimination Against People with Mental Illness. (n.d.). https://www.psychiatry.org/patients-families/stigma-and-discrimination Stigma types: Student Affairs: Washington State University. Student Affairs. (n.d.). https://spokane.wsu.edu/studentaffairs/counseling-services/end-the-stigma/stigma-types/ Swaim, E. (2023, July 25). Why stigma happens and how to stop it. Healthline. https://www.healthline.com/health/what-is-stigma#types Wignall, N. (2023, November 6). 4 habits of emotionally balanced people. Medium. https://nickwignall.medium.com/4-habits-of-emotionally-balanced-people-4342d00f5b1f
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As the hustle and bustle of this holiday season is behind us, it is a good time to take some time, take a deep breath, and reflect. Have the holidays been a joyful time with friends and family, or has it been an overwhelming experience, leaving you feeling tired and stressed?
Everyone is familiar with stress and all the negative effects that accompanies it. While stress can occur at any time, the holiday season can shift our stress into high gear. There have been high expectations for everything to be perfect, lots of extra expenses, and full calendars. Some expectations can be unrealistic, which adds to feelings of stress. It is no wonder that we sometimes have feelings of relief that the holidays are coming to an end. The shopping, baking, gift buying, and family gatherings is over for another year. That should mean the stress should end also, but for some feelings of stress, and even depression can set in after the holidays. The Holiday Blues Many experience Post-holiday blues. This is also known as post-vacation syndrome, stress, or depression. Many of the symptoms can be distressing and include.
So why do some experience a roller-coaster of feelings related to the holidays. There are a number of reasons contributing to the post-holiday blues.
While some may be confused as to why they are feeling this way, they are not alone. Having the holiday blues is not uncommon. In a past survey, as many as 64% of people reported feeling down, depressed, or having the blues. Recognizing what you are feeling, and why you are having these feelings is a very important first step. Once recognized, interventions can be put into place to beat those holiday blues, such as.
Reach Out While all these are important and helpful suggestions, perhaps the most important to remember is reaching out, and that you are not alone. As humans, we are social beings and having connections is extremely important. Activities and socialization play an important role in feeling connected with others, decreasing stress and loneliness, and just feeling good. Social support even affects our hormones and is associated with increasing levels of oxytocin. This can lower our stress and motivate us to seek out others who are important to us, such as friends. Why is it important to reach out to friends, and maintain our relationships with those we consider to be our friends? The Importance of Friends Having connections is an important piece of the human experience. Recent studies have proven that having conversations with friends can improve mental health and increase overall well-being. This research supports the benefits that contacting and interacting with friends bring, such as.
Call a Friend Day National Call a Friend Day is December 28th. The purpose of this day is to encourage friends to stay connected. While emailing and texting has become the usual way of communication, having a conversation over the phone provides a feeling of connection. We now know that the holidays can cause stress and depression. We also know that staying connected is one method to deal with these feelings. National Call a Friend Day is supported by many psychological organizations as it is evident that talking to friends does improve your mental health. Connecting with a friend can include different interactions including.
So, on December 28th (and every other day) call a friend! Happy New Year! Peggy Fossen DNP, RN, CNE References https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/coping-with-holiday-stress-keeping-our-expectations-realistic https://www.psycom.net/depression/post-holiday-depression https://www.psychologytoday.com/us/blog/life-without-anxiety/201401/the-holidays-are-over-why-am-i-so-blue https://www.nami.org/blogs/nami-blog/november-2015/tips-for-managing-the-holiday-blues https://www.mentalhelp.net/stress/socialization-and-altruistic-acts-as-stress-relief/#:~:text=Socialization%2C%20or%20enjoying%20other%20people%27s,are%20all%20examples%20of%20socialization https://www.apa.org/monitor/feb08/oxytocin https://www.healthline.com/health-news/how-one-conversation-with-friends-per-day-can-help-your-mental-health#1 https://www.psychologytoday.com/us/blog/friendship-20/202303/why-you-should-make-that-phone-call-to-a-friend https://www.daysoftheyear.com/days/national-call-a-friend-day/ https://anydayguide.com/calendar/5030 https://www.webmd.com/sex-relationships/what-to-know-about-oxytocin In today’s world it is not uncommon to feel stressed out. Regardless, if the stress originates from relationships, work, finances, or unrealistic expectations, stress happens. Stress has become so prevalent it is now considered a mental health crisis. While COVID-19 did contribute to the rise in numbers, many other factors also played a part. Whatever the reason, stress can affect us in different ways. What exactly is stress? Stress happens to everyone and is a normal human reaction. It is how our body responds to new, challenging, or strange situations. This is referred to as Acute Stress and is the most common type of stress. On some occasions, stress can assist us in adjusting to these new situations, and in some circumstances can be a positive thing. There is a certain type of stress that can actually lead to a positive response and is referred to as Eustress. So, if it is a positive thing, when does stress become a problem? Stress become problematic when stressors are constant and there is no reduction or breaks for the body. This is considered long-term or chronic stress and can result in unhealthy physical and mental symptoms. Those with chronic stress could experience physical symptoms such as.
Untreated chronic stress can have very undesirable effects on your health and quality of life, these problems could include.
How to manage stress Stress management involves a variety of techniques, while different, they all have the common goal of lowering acute and chronic stress. Some strategies that have been effective include.
It is important to try different techniques and strategies to discover what specific stress reliever works for you. While someone may find taking a walk helpful, another may find karate breathing or guided imagery helpful. While many of these methods have been proven to be successful, and have been supported by studies and evidence, there is another effective strategy that is not so well known. The simple act of Kindness. Can kindness really help alleviate stress? What exactly is kindness and how can it help in getting rid of stress? While kindness is a behavior, it is also an art. It involves embracing qualities of helpfulness, generosity, compassion, and consideration. Kindness consists of a caring attitude and expecting nothing in return. Kindness does not cost anything and can be good for one’s health and self-esteem. Studies are confirming that kindness and caring are behaviors that promote positive interpersonal connection, benefiting both the giver and the receiver (Fryburg, 2022). Kindness has been referred to as a great antidote to stress, and it works by increasing the feelings of connection to others. If you would like to hear more on this watch this great video! How Kindness is an Antidote to Stress – YouTube: https://www.youtube.com/watch?v=CPhCfss71jw Small acts of kindness can have large effects on others. Something as simple as smiling at someone, complimenting someone, or just listening to someone can reduce their stress and yours. So, if you want to start decreasing your own stress, along with others, here are some ideas to get started.
I am sure if we spent some time and really thought about acts of kindness our list would grow. There are so many ways we can be kind to each other. And what a bonus that being kind can help reduce stress and make life a little easier. So, go out and ‘Be Kind’. “Be kind whenever possible. It is always possible”. (Dalai Lama) Peggy Fossen, DNP, RN, CNE References APA (2020). Stress in America 2020. https://www.apa.org/news/press/releases/stress/2020/report-october Ankrom, S. (2023). 9 Breathing Exercise to Relieve Anxiety. Verywell mind. https://www.verywellmind.com/abdominal-breathing-2584115 Cleveland Clinic (2021). Stress. https://my.clevelandclinic.org/health/articles/11874-stress DiMilla, C. (2023). Thriving Together Series: Use the Science of Kindness for Stress Management. https://wellbeing.gmu.edu/thriving-together-series-use-the-science-of-kindness-for-stress-management/ Fryburg D. A. (2021). Kindness as a Stress Reduction-Health Promotion Intervention: A Review of the Psychobiology of Caring. American journal of lifestyle medicine, 16(1), 89–100. https://doi.org/10.1177/1559827620988268 Download .nbib Format: Scott, E. (2023). An Overview of Stress Management. Verywell mind https://www.verywellmind.com/stress-management-4157211 Scott, E. (2021). Understanding and Managing Stressors. Verywell mind https://www.verywellmind.com/what-are-stressors-3145149 Scott, E. (2020). Use Guided Imagery For Relaxation. Verywell mind. https://www.verywellmind.com/use-guided-imagery-for-relaxation-3144606 Scott, E. (2023). What is Acute Stress? Verywell mind All About Acute Stress (verywellmind.com) Scott, E. (2022). What is Eustress? Verywell mind What Is Eustress? Definition and Examples (verywellmind.com)What Is Eustress? Definition and Examples (verywellmind.com) Siegle, S. The art of kindness. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness We all know what the word depression is and what the word means. The word even has complicated medical descriptions, and is in the Diagnostic and Statistical Manual 5 (DSM-V).
Morgan and Townsend (2021) tell us that “depression is an alteration in mood expressed by feelings of sadness, despair, and pessimism” (p. 480). Lists of signs and symptoms accompany the definitions and include.
In addition, not all depression is the same. There are different types of depression.
While depression can be complex with different names, and with different signs and symptoms for different individuals, there is one commonality. It makes us feel bad. While feeling ‘bad’ is not official medical terminology, it is the best way I can think of how to describe the combination of different feelings that depression can bring. While dealing with depression is not a pleasant experience, it is important to be aware of this condition and why you are experiencing the different signs and symptoms. The importance of understanding and increasing awareness about depression cannot be stressed enough. Having knowledge empowers those experiencing depression, assisting them in recognizing and dealing with their depression and symptom management. One very important part of this is learning, developing, and using coping skills. Dealing with Depression Having depression can be draining. It can drain energy, hope, and make even the simplest of tasks difficult. Those with depression cannot just ‘shake off’ the feelings they are having. But learning, developing, and using coping skills may help in dealing with some of these feelings, and help with recovery. There are a variety of coping skills to choose from and each person needs to determine what will work best for them. Some coping skills for depression incorporate techniques supported by research and include, behavioral activation, using social support, positive journaling, and practicing mindfulness. Behavioral Activation includes activities such as.
Social Support includes.
Positive Journaling includes.
Mindfulness includes.
Finding coping skills that are right for you is important. It could be helpful to develop a Wellness Toolbox. Along with coping skills, explore different things that make you feel good. Such as.
Feelings of weakness and powerlessness can be overwhelming characteristics of depression, and negativity becomes a part of this. These negative thoughts and pessimistic attitudes, referred to as cognitive distortions, can be irrational and unrealistic. The addition of positive thinking to the Wellness Toolbox can challenge those negative thoughts. Studies reinforce the benefits of positive thinking. Some of the benefits could include.
This October has been Depression Awareness Month. As the month nears its end, it is important to reflect on what we have learned about depression, and those that experience depression. We should also reflect on what we can do to ensure that this awareness is carried on throughout the year. We should recognize depression every month by continuing to promote the knowledge and resources related to it. Helping others in understanding depression may be one of the best coping skills there is. eggy Fossen DNP, RN CNE References Cleveland Clinic. DSM-V. https://my.clevelandclinic.org/health/articles/24291-diagnostic-and-statistical-manual-dsm-5 Casabianca, S. (2022). 15 Cognitive Distortions To Blame For Negative Thinking. PsychCentral. https://psychcentral.com/lib/cognitive-distortions-negative-thinking Fletcher, J. (2023). Depression Awareness Month: Why it’s important. Medical News Today. https://www.medicalnewstoday.com/articles/depression-awareness-month Fulghum, D. (2023). Types of Depression. WebMD. https://www.webmd.com/depression/depression-types\ HPU (2023). Developing a Wellness Toolkit For Your Mental Health. https://online.hpu.edu/blog/wellness-toolbox NIH-National Institute of Mental Health (2023). Depression. https://www.nimh.nih.gov/health/topics/depression Robinson, K. (2022). How Journaling Helps Manage Depression. WebMD. https://www.webmd.com/depression/features/writing-your-way-out-of-depression Sherwood, A. (2022). What Is Positive Thinking?. WebMD. https://www.webmd.com/mental-health/positive-thinking-overview It is National Suicide Prevention Week September 10th to the 16th, with September 10th being World Suicide Prevention Day! If you search the word suicide on Google you will receive 1,190,000,00 results to peruse. You will find information on definitions, terminology, statistics, risk factors, prevention, unlimited resources, and much more. So, with all this available at our fingertips, why is it so difficult to talk about suicide? The word itself is somewhat unpleasant with a harsh edge to it. The word originates from the two Latin words, sui and caedere, which when combined means to “kill oneself”. Suicide has an extensive history, going back more than 2, 000 years. A very significant part of this history is the stigmatization of suicide. The stigma related to suicide has continued through the years and greatly contributes to the reluctance to talk about suicide. Stigma can also increase the risk of suicidal behaviors as it contributes to the reluctance to seek treatment. While stigma can be a significant risk factor it is important to recognize other elements that contribute. Let’s Talk About Risk Factors and Warning Signs First, it is important to realize that experiencing risk factors does not mean that suicide will be attempted. However, it is important to recognize and have an awareness of them. Some common risk factors are.
The focus of National Suicide Prevention Month is to create awareness and provide education to assist everyone in having direct and candid conversations related to suicide. An important part of this is understanding what prevention consists of. While there are many resources available, the Centers for Disease Control and Prevention (CDC) has highlighted this serious public health issue by developing the Suicide Prevention Resource for Action. This strategy is based on the knowledge and evidence that suicide prevention saves lives. While this is a comprehensive public health approach, what can we, as individuals, do to contribute to the prevention of suicide? Becoming involved, increasing awareness and knowledge about suicide is important, and there are programs available to assist with this. The program QPR (Question, Persuade and Refer) is a national suicide prevention training program, with the mission of saving lives and reducing suicidal behavior. The program trains individuals to become Gatekeepers, who will recognize the warning signs of suicide, know how to offer hope, and know how to get help and save a life. Everyone can be a Gatekeeper! Let’s Talk About the Faces of Suicide We cannot talk about suicide and not discuss the statistics that are related to this subject. In 2021, 48,183 Americans died as a result of suicide, making suicide the 11th leading cause of death in the United States. Approximately 132 Americans die from suicide every day, with one suicide related death every 10.9 minutes. It is important to talk about these statistics as it gives insight to the gravity and seriousness of the situation. However, we need to put faces to our numbers and remember the individuals and everyone affected by this. The American Foundation for Suicide Prevention (AFSP) is promoting this cause with the ‘Talk Away the Dark’ campaign, which focuses on personal stories and viewpoints. By looking at the actual ‘Faces of Suicide’, it is evident that suicide impacts all ages, genders, and cultures. It is important to remember that every number coincides with one of these faces. While suicide may be an unpleasant word, it is a word that we need to be comfortable saying and talking about. Even if it is difficult. “It is time we shed a light on this leading cause of death. It is time we talk away the dark” (AFSP, 2023). Peggy Fossen, DNP, RN, CNE References AFSP( 2023). National Suicide Prevention Week. https://afsp.org/national-suicide-prevention-week/ CDC(2022).Suicide Prevention Resource. https://www.cdc.gov/suicide/resources/prevention.html Faces of Suicide. https://www.facesofsuicide.com/ IASP (2023). World Suicide Prevention Day. https://www.iasp.info/wspd/ Lu DY, Wu HY, Cao S, Che JY. Historical analysis of suicide. Journal of Translational Genetics and Genomics. 2020; 4(3): 203-9. http://dx.doi.org/10.20517/jtgg.2020.33 NIH (2023). Suicide Prevention, https://www.nimh.nih.gov/health/topics/suicide-prevention QPR Institute. What is QPR? https://qprinstitute.com/about-qpr SAVE. Suicide Statistics. https://save.org/about-suicide/suicide-statistics/ SPRC. Topics and Terms. https://sprc.org/topics-and-terms/ Tadros, G., & Jolley, D. (2001). The stigma of suicide. The British Journal of Psychiatry, 179(2), 178-178. doi:10.1192/bjp.179.2.178 Vocabulary.com. https://www.vocabulary.com/dictionary/suicide |
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