Spring has arrived here in Portland, Ore., and as we welcome warmer weather, blooming flowers, and more daylight hours, we might also notice a change in our mood. For those who struggle with seasonal affective disorder or depression, May—which is Mental Health Awareness Month—often offers a welcome end to dark days and gray weather.
Established in 1949 by Mental Health America, Mental Health Awareness Month is a time when we check in with ourselves regarding our own mental wellness, work to educate and end stigma for mental health-related disorders, and grow connections among our communities to foster belonging for all. Taking care of our mental health is especially important in times of uncertainty, global upheaval, climate change, political turmoil, and our continued emergence into a new world after a worldwide pandemic.
One in five adults in the United States will experience a mental health condition this year, according to the National Alliance on Mental Illness (NAMI). Mental health issues can include depression, anxiety, bipolar disorder, post-traumatic stress disorder, borderline personality disorder, and schizophrenia, along with ADHD, eating disorders, and self-harm. Some conditions can lead to grim outcomes such as suicide, drug use, hospitalization, and incarceration.
The World Health Organization (WHO) finds that women are more likely than men to be depressed, but men are more likely to die by suicide—men commit nearly 80% of all suicides. Suicide rates for males are highest among Native Americans and white men. Additionally, mental health among youth today is particularly grave. One in six young people will experience a major depressive episode, and suicide is the second- leading cause of death for youth ages 10-14, and the third for ages 15-24.
People with a physical disability are at least three times more likely to experience depressive symptoms compared to the general population. The good news, however, is that many mental health disorders can improve through a holistic and integrated approach of therapy, education, medication, and physical well-being.
A few questions to consider this May:
While people often feel comfortable calling out sick from work or school for a variety of physical illnesses—cough, cold, flu, etc.—many still experience a stigma around calling out sick because of a mental health-related issue, whether it’s a panic attack, a bout of depression, problems with mania, or a triggering event. Many people feel they might be judged, punished, or perceived as “lazy” if they call out from work or school and cite mental health as a reason, yet in truth they are dealing with a mental disorder that requires their attention. Caring for your mental health and taking time to address the issue at hand should be as routine as taking care of yourself when you experience any other illness.
It is imperative that we as people and organizations always be respectful of those with mental health conditions, using inclusive and non-ableist language. Don’t use words like “crazy,” “mental,” or “insane”—these are ableist terms that discourage people from being open about their mental health, thereby increasing stigma.
As with all disabilities, it’s important to remember that a mental health-related issue is something that anyone can develop at any time.Show empathy to those around you—we never know what someone is going through internally.
Physical health and mental health are closely intertwined, so it’s important to treat our mental health like we treat our physical health. Just like getting enough water, exercise, and well-balanced meals are needed for optimal physical health, getting enough sleep, breaks, and sunshine can all positively impact our mental health. Other empowering elements of mental health include connections with friends, meaningful work and activities, limiting social media time, and practicing mindfulness and breathing techniques. Often, by improving our physical well-being with such steps as getting natural endorphins and nutrient-rich meals, our mental well-being will automatically improve.
However, not all mental health problems are solved by getting exercise, sun, and the power of positive thinking. There are times when we know we need to take steps to improve our mental health, but when we can’t do so, we feel “stuck” and hopeless. Perhaps we are even mentally incapable of taking positive steps to improve our situation. In some cases, professional help might be needed in the form of a therapist or psychiatrist. Mental health can be a very serious issue, requiring therapy, diagnosis, and medication.
An integrative or holistic approach is particularly important when it comes to mental health—medication plus therapy plus physical health, for example. Some mental health episodes can be chronic or lifelong, while others will be situational and need to be understood in the context of life’s particular stressors and experiences.
A therapist and a patient sit across from each other in chairs.
Photo by cottonbro studio:
In his book Lost Connections, author Johann Hari writes about nine causes of depression. He finds that many of them have a common denominator: We have lost connections with others in our society. Whether it’s because of the internet, the decrease of social gathering spaces like bowling alleys, churches, social groups, and town squares, or another cause, many people feel isolated and alone. Improving connections with others is an important way to combat loneliness and improve our mental health.
Many insurance programs now cover therapy, and many cities have peer support or counseling programs for mental health if you cannot afford private therapy. Social workers at schools, doctor offices, or housing services can also provide a great list of specific and personalized resources.
In order to build and foster connections, find a group of people doing something you love—whether that’s hiking, crocheting, a Dungeons & Dragons campaign, or playing basketball—and join their group. Check out places like meetup.com, your local rec league, outdoor classes through REI, or extended learning classes through the colleges.
This May, let’s all find the space and empathy to take it easy on ourselves and others. It’s hard enough out there already. Remember. You are here. You are perfect just the way you are. It gets better.
If you or someone you know is struggling or needs help, there are people who can help. Text HOME to 741741 at the Crisis Textline or call 988 for the suicide prevention line.
Relay Resources offers employment and business solutions for and with people with disabilities; our mission is to cultivate meaningful work for people with disabilities. Learn more about what Relay Resources does here, along with how you can support inclusive workplaces or find employment.