0 Helping Others Helps Your Mental Health: Why Volunteering Makes Us Happier

By Roberto Blanco, M.D.





I had just sat down for Dr. Norden’s Neuroanatomy class when one of my classmates, who had just walked into lecture late, announced he heard on the radio that a plane had crashed into one of the World Trade Center Towers.  As was her way, Dr. Norden showed immediate concern, and before I knew it, we were watching another plane fly into the second tower live on CNN in the front of the lecture hall.  It was a surreal scene in Light Hall on Vanderbilt’s Medical campus; one that I did not expect to experience.  The rest of the day was a blur of events and emotions – people in a state of shock, tears shed, classmates comforting each other, and Dr. Norden attempting to put things in perspective.  Class was dismissed for the day, and the rush to call loved ones in New York City and Washington, D.C. began.  My thoughts immediately turned to family members who lived in New York and worry when I was unable to reach them.



10 years ago, the world of every American changed.  In response, the country and the world came together in support of the victims of the terrible tragedy.  People from far and wide drove, some for thousands of miles, to reach New York City and care for complete strangers.  People sacrificed their time, sweat, and a good portion of their lives and livelihoods to help those in need.  Donations flooded in to support the victims’ families.  A rush of prayers, love, and aid from across the globe also streamed in for those affected.  It seemed that the world was one in giving to those who had lost.



I recently wrote a blog post here on happiness, human fulfillment, and flourishing.  In that posting, I discuss human fulfillment and flourishing as the real definition of happiness and the final aim of all of what we do.  A great way to help yourself and your own mental health is to help others.  Feeling useful and needed is a wonderful way to work towards human fulfillment and recognize all you have for which to be grateful.  Serving others is a sign of individual and community emotional health.  Volunteering your time and talents also leads you to finding the love within yourself that you didn’t know you had.  When faced with those who have lost and are truly in need, just like on September 11th, the true beauty of mankind comes out.  



For Sunday's 10th Anniversary of September 11th, President Obama is calling for a national day of giving in memory of those who passed during the attacks.  His goal is to have over 1 million Americans engaged in volunteer work on September 11th.  The American Psychiatric Association has joined "Give an Hour" in aid of military members, veterans of Iraq and Afghanistan, and their families as part of the “I will” campaign to encourage that same spirit of service that was felt in the days following the attacks.  So, think about joining us in giving by helping build a house for a needy family through an organization like Habitat for Humanity.  Volunteer to distribute food or give to your local food bank.  Help a friend move.  Donate time or resources to a homeless shelter, spend time with the elderly, or serve at a local hospital.  This September 11th, let’s honor those who died by helping a member of your community in need.

In photo: Dr. Blanco and another volunteer work together to build a home through Habitat for Humanity

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0 Towards A Healthier View of Happiness: Human Fulfillment

By Roberto A. Blanco, M.D. 

I believe that mistaking what one would call pleasure or joy with happiness is causing people a lot of unnecessary pain.  In popular culture and the media, “happiness” is the feeling when you open a brand new bottle of soda, when you have a party with your friends, or when you get a new car.  Consumer culture has subtle but noticeable effects on people’s beliefs to the point where most people buy into these images or ideals consciously or unconsciously to some extent.  

But, this is not the meaning of happiness for which we should be striving.  This is because pleasure, while it may be fun, is superficial and impossible to sustain.  Even for people who live a “charmed life," it is impossible to find pleasure or joy in all events in life.  In fact, unless there is some larger or longer-lasting definition of happiness such as human satisfaction that fills our lives, it is likely that we won’t be able to find joy in anything.  Events that should provide joy will lose their effect eventually without some deeper meaning.

This may be why many people become depressed.  A lot of us put pressure on ourselves to be “happy” all of the time.  Because we confuse pleasure for happiness at times, the fact that we are not “happy” all of the time can lead to more dissatisfaction with life or lack of fulfillment.  If happiness equates with pleasure or joy, how can we be happy and happy with ourselves when we are going through difficult but worthwhile transitions?  What about during periods of grief? 

It is often very difficult to sustain superficial happiness especially when the inevitable thoughts of ‘why am I feeling bad?’ or ‘why am I not happy?’ creep into the mind.  These thoughts often cause people to feel guilt and then as if they are failures.  To be joyful and smiling all of the time is just an unrealistic goal and we should not feel bad about ourselves if we happen to be in a difficult stage of life.  We need to keep in mind that it is all part of a larger plan or goal of development, human fulfillment or self-actualization.

The search for a good definition of happiness is not a new idea and certainly not one that I thought of.  Over 300 years before Christ and in his book entitled NicomacheanEthics, Aristotle proposed his definition of happiness to the ancient Greek people and laid out his arguments for the meaning of happiness.  He argued that having true happiness is the best and final aim for human activity.  Aristotle called true happiness “eudaimonia” which was a type of long-lasting happiness more consistent with human fulfillment or satisfaction.  Aristotle also believed that happiness should be human fulfillment and not confused with joy or pleasure when he wrote:



For one swallow does not make a spring, nor does one sunny day;

similarly, one day or a short time does not make a man blessed and happy.

I agree that human fulfillment is a loftier goal than joy because when someone is having a difficult time or fallen on hard times, they can still be working towards human fulfillment. During these formative or growing experiences, we can still feel as we are fulfilled or fulfilling our own self-actualization even if we aren’t joyous.  When we take into consideration human fulfillment, we no longer need to feel guilty or as failures during difficult times, transitional periods, or episodes of grief.  We begin to see life from the wide angle of human fulfillment rather than from the small picture of pleasure.

Kahlil Gibran, the famous Christian mystic poet from the early 20th century, also believed in eudomainia.  When Almustafa, the all-knowing visitor in the poem The Prophet, answers a woman’s question on pain, he exemplifies this belief in the beauty of human fulfillment and long-lasting satisfaction despite these painful episodes:

And could you keep your heart in wonder at the daily miracles of your life, your pain would not seem less wondrous than your joy;

And you would accept the seasons of your heart, even as you have always accepted the seasons that pass over your fields.

And you would watch with serenity through the winters of your grief.

As people living in a society where mental illness is so common, we must seek to understand happiness and human fulfillment.  In the hopes of making happiness something more meaningful and sustainable, what we should be striving for is an eternal, longer-lasting form of happiness which is known as human fulfillment or as the Greeks called it eudaimonia.  This is because human fulfillment rather than joy or pleasure allows for the different stages of our lives and growth without having to feel guilt or as if something is wrong.  If we make human fulfillment the goal, we will live happier and more satisfying lives.  Now the obvious question becomes, how do we achieve it?

1.  Aristotle (1999).  Nicomachean Ethics. (Martin Ostwald Trans.)  Upper Saddle River, New Jersey: Prentice Hall, Inc.

2. Gibran, Kahlil (1964).  The Prophet .  New York: Alfred A. Knopf.

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0 Caring for the Mental Health of Your College Student

By Roberto A. Blanco, M.D.

A recently released national survey on the state of mental health for entering college students revealed that this year's freshmen class has the highest stress levels in the history of the 25 year survey.  There are several reasons.  According to study authors, students face increased competitiveness and demands in high school as well as more financial challenges due to today's economy.

Although it's an exciting time, your child's transition to college can be a difficult one - especially if he or she suffers from a mental illness.  Here are some things that you and your prospective college student should be thinking about prior to choosing a university and heading off to school:

1.    What can I do to ease the college transition? 

Some schools offer an orientation program over the summer to help students become comfortable with the campus and surroundings, learn organizational and study skills and socialize with fellow freshmen.  

Apart from these organized programs, it is important that, as a parent, you work on transition issues and independence.  Make sure that your child has all materials needed for school including an organizer and a computer.  If your child is getting psychiatric treatment, teach your son or daughter the importance of their medicines, therapy and attending their appointments regularly.  If they haven’t yet been self-administering their medications, before going to college, it is important that they learn and start taking their medicines without supervision.

If you have serious concerns about how your child will do with the college transition, you may want to consider schools close to home.  Depending on the amount of concern, it may be best to choose a school which would allow your child to drive home for the weekend if needed.

2.   What’s the quality of the college's mental health program?

Some colleges and universities do not have mental health services available through the school.  If they don’t, you need to understand how a student can go about getting help.  If the school is not in a major city, you need to make sure that there are enough providers close by so that your child can get the services that he or she needs in a timely manner.

Some universities have therapists but no psychiatric providers on staff.  Others offer both counseling and psychiatric services but put a cap on the number of appointments at the university mental health center prior to referring students out to the community.  All of this information should be provided by each individual school.  And you should know all of this information prior to committing to a particular school, especially if your child is likely to use mental health services.

3.    What is the educational environment of the university?

Some universities are known to be high-pressure, unforgiving environments.  This could be due to the rigor, expectations or challenges of courses.  Sometimes, this can be eased by a strong academic support team or advising system.  Often, peers can make the university culture overly competitive in unhealthy ways.  Some places are notorious for students stealing other students’ lecture materials and notes or not helping out when needed.  If your child is particularly sensitive to stress, it may be best to go to a school where the environment is more collegial and supportive.

Other schools are notorious for having easy access to drugs or alcohol on campus.  While drugs and alcohol are available at most schools, they are easier to get at some schools which are located in major cities or areas of high accessibility.  If your child has a history of drug or alcohol abuse, you should be extra considerate of these location factors.

4.    Will the financing of this school put my child in overwhelming debt?

While a good college education is one of the most important investments, your child should not mortgage his or her future by creating large amounts of unnecessary debt.  In addition, universities with higher tuition may necessitate your child working during school to avoid excessive debt.  This can also add stress.  If schools are relatively equivalent in meeting your child’s long-term career goals, choose the college which will put your child in a better financial position after he or she graduates.

Of course, after your children go to college, you will want to monitor how they are doing intermittently.  Particularly stressful times are usually at the beginning of school, around exam time (midterms and finals) and anytime a romantic relationship ends.  Checking in around these times may be the most beneficial.  If it turns out that they need more help than some parental TLC, make sure that they see a professional.

I hope that these suggestions have been helpful.  Feel free to leave comments or questions for further discussion.

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0 The Truth About Domestic Violence

By Roberto Blanco, M.D.



In my work with patients across the world, I can´t help but notice how many come to psychiatric clinics as a result of domestic violence. Despite its prevalence in other countries, domestic violence is also quite common in the United States. In the United States alone, 22 percent of women are physically assaulted by an intimate partner during their lifetimes and over 5 million are victims every year. Domestic violence touches all elements of society regardless of age, race, or socioeconomic status.

As a child psychiatrist, I can´t help but think of the smallest victims of domestic violence as I often see them in my clinical work. These are the children who are either involved secondarily by witnessing the abuse or become victims directly themselves. The effects of domestic violence on this population are far ranging and long lasting. As these children develop, they may struggle to deal with conflict. They may also become aggressive or experience severe depression, nightmares and other symptoms of post-traumatic stress, as well as other anxieties or fears.



The effects of domestic violence on children are dependent on the nature and severity of the abuse and on the developmental level of the child. Young babies and infants cannot understand why violence occurs in the home and so violence in this population can cause deep-seated changes in personality, self-esteem, and ways of interacting with others that can last for a lifetime. Often older children have a better understanding of what is going on, but still often blame themselves for the abuse and can have excessive guilt or anger as a result.



Domestic violence does not need to be only physical to qualify as a form of abuse. Abuse can also take the form of emotional, financial, or sexual control or disregard. Initially, characteristics of an abusive relationship can often be endearing such as wanting to be with you all of the time. Over time, this can become intense jealousy for no reason, excessive control over relationships and behaviors, and aggression or violence. Options for milder forms of emotional abuse can include family and/or individual therapy. For severe cases, there may be a need to get out of the situation or to a safe house. For more information on domestic violence, please see the American Pyschiatric Association's brochure  Let´s Talk Facts About Domestic Violence.

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0 Finding Meaning in Modern Life - Part 2

By Roberto Blanco, M.D.

Last month, I wrote about Viktor Frankl’s book “Man’s Search For Meaning” and how some of the principles in his book could be applied to modern life. In response to the blog, one of the readers, Mukesh Samani, asked what it was in Dr. Frankl’s book that touched me the most. I would like to take this opportunity to thank Mr. Samani for his question and to respond.

What touched me the most from Dr. Frankl’s work was his motivation to live, share his experience, and teach something positive. As a psychiatrist during a time when any type of self-revelation was taboo and frowned upon, he showed great courage in revealing some of the darkest, innermost details of his life to the entire world. He did this so others could learn from his experience.

As a Psychiatrist, I work with many people who may be down on their luck or are the victims of unfortunate situations. Like Dr. Frankl, the ones who are able to discuss their situation, find some meaning from it, and continue to move forward, generally do the best.

Mr. Samani also asked what is special or specific in Dr. Frankl’s model of psychotherapy known as Logotherapy. Mr. Samani, I would refer you back to Dr. Frankl’s book which has a nice summary on Logotherapy. I am not an expert on Logotherapy. However, in short, it is a therapy which focuses on man’s desire to find meaning as the main motivating force in life.

I see following role models, like Dr. Frankl, as a way to find meaning in life. Looking back on your own life, is it clear which people affected you the most in positive ways? What was it about these people that moved or affected you? Did they have some special characteristic that set them apart from others or allowed them to connect with you? If so, finding out what that is and trying to reproduce it with others can give your life more meaning.

I have a lot of admiration for Dr. Frankl’s work and I appreciate the comment from “Mary” about a new documentary coming out on his life titled “Viktor and I.” I’ll be interested to see how he used his experiences in his professional life and what he was like on a personal level from the perspective of his close friends, family and colleagues. Thank you for your comments and questions.

Detail: Finding Meaning in Modern Life - Part 2

0 Finding Meaning in Modern Life

By Roberto Blanco, M.D.

During recent travels, I visited the Yad Vashem Holocaust Museum in Jerusalem and came across Man’s Search for Meaning at the bookstore. It is written by Dr. Viktor Frankl, a Viennese professor and psychiatrist before World War II, who became a holocaust survivor. Dr. Frankl narrates his experiences and observations in different concentration camps and describes how, against all odds, he survived.

Dr. Frankl, however, did not intend the book to be solely a tale about survival. As he explained in his preface to the 1984 edition, he wrote the book so that others could see concretely that life, even in the most hopeless and miserable conditions, holds meaning. He wanted to show how having meaning in one’s life is the most important aspect to living fulfilling lives. In the book, Dr. Frankl proposed that he was able to survive because of luck and because his faith that his survival had some great meaning was unshakeable. During years spent in brutal conditions in concentration camps, Dr. Frankl was able to endure by finding some goodness to hold on to, even if sometimes this goodness could only be found in his head. He also observed how those who eventually lost motivation and hope usually did not survive much longer.



It is difficult not to be inspired by Dr. Frankl’s story, but it makes me think about how difficult it can be to feel fulfilled in our modern world. How can a man who had everything in his life taken away from him, find more meaning in his life than many who have all of the freedoms and material possessions they could want? I think that the answer lies in slowing down to appreciate the little things in life and to appreciate the meaning of it all. Every day should serve as a challenge to find a meaning, even if it is a small one.

The ways in which people find meaning depend on their age, current role in life, and developmental stage. Some people are motivated by special people in their lives; the relationships that provide meaning often change as people become independent of parents, find partners, and then have children of their own. Others develop a relationship with a higher power, which also can change as they grow and change themselves. And finally, having a mission, vocation, or cause often gives people meaning to their lives. These often change, as well, as people change careers, go back to school, or have other new experiences.

On a day-to-day basis, here are some things that you can do to answer the challenge of the day:

1. Be kind to another person.

2. Strike up a conversation with a friendly stranger.

3. Re-connect with an old friend.

4. Reminisce about that special memory that brings back positive feelings.

5. Further your cause or mission in some way.

6. Participate in a favorite hobby, sport, or special interest.

7. Pray.

8. Go for a walk.

9. Tell that special someone how you feel about them.

I’m interested to hear, what is it that brings meaning to your life?

Detail: Finding Meaning in Modern Life

0 Cyberbullying: How do you Protect Children from Online Bullies?

By Roberto Blanco, M.D.

With the proliferation of cellular phones and social networking sites, bullying as we once knew it has been changed forever. Gone are the days where the classic nickname pasted on the back or intimidation on the playground were the main forms of peer-to-peer humiliation. Cellular phones with texting and Internet capabilities have allowed adolescents to bully and intimidate their peers at all hours of the day and night. In fact, this type of bullying can begin as early as elementary school.

The meaning and value of friendships and relationships has also been changed. If adolescence wasn´t bad enough, gossip, secrets, and fallouts from former relationships are being broadcast online for all to see. In addition, several high-profile teen suicides have highlighted the importance of educating children about how to protect themselves from cyberbullying and the vicissitudes of the social networking world.

An article in The New York Times identified some of the challenges surrounding cyberbullying, including the roles and responsibilities of children, parents, the schools, and the legal system. The article raises more questions than it provides answers. It makes it clear, however, that children need to be educated about how to prevent cyberbullying, what to do if they are being bullied, and how to use digital media responsibly. Here are some ideas for you and your child to prevent or manage cyberbullying:

• Talk to your children about cyberbullying as they are getting a cell phone or a social networking account. Explain the warning signs of cyberbullying for themselves and towards others. They should have had a firm lesson in the golden rule and how they should be treated and treat others.

• Discuss with your children how to protect themselves from cyberbullying. They should only “friend” actual friends and not just acquaintances on social networking sites. They should not post or send via cell phone anything that they would not want everyone to see. ´Sexting´or the sending of nude photos is strictly prohibited and talk to them about the possible consequences of this type of behavior. Let them know that any photos posted on the Internet, stay on the Internet.

• Monitor your child´s behavior on cell phones and online through frequent conversations. If you think that they may be in danger, you may need to increase the amount of monitoring by getting account passwords or using random cell phone checks.

• Discuss who they can talk to if they are being bullied – parents, a trusted teacher, counselor, or a responsible friend. Adolescents are often wary of talking to parents about this for fear of overreaction, so give them other good options.

• If bullying continues to be a problem, problem-solve with your child. Consider talking to the bullies' parents, school administrators, or if severe enough, to the legal system or law enforcement. Consider changing cell phone numbers or closing accounts.

• If your child is doing the bullying or using the cell phone or social networking account inappropriately after re-direction, consider taking away the cell phone or closing social networking accounts. While there are many positives to this type of technology, remember that it is a privilege and not a right.

For more information, check out the National Crime Prevention Council and http://www.stopcyberbullying.org/. Read more about bullying on HealthyMinds.org. 

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0 For Mental Health Month, Join a Former First Lady In Bringing Down Barriers to Mental Health Treatment.

By Roberto Blanco, M.D.



I was seeing a very depressed patient the other day and we were discussing how far he had fallen in his functioning since he had gotten ill. He said, “I used to be strong. I used to be able to provide for my family.” And yes, there was no doubt that he was unable to provide for his family now. Despite being relatively healthy physically, mental illness had made it so that he could not work, had difficulty leaving the house, or finding enjoyment in anything.



I try not to read too much into simple statements. But the phrase “I used to be strong” resonated with me because I think that it had something to do with why he waited until it was almost too late to seek treatment. While I think that he was trying to express the depths of his feelings of helplessness and need, his statement implied that he was now weak. Fatigue, lack of energy, and poor sleep from depression could make anybody weak. However, I don’t think that this is what he meant.



I often hear people stigmatizing mental illnesses like depression by saying that it only happens to “the weak”. One thing that I’ve learned from my experience practicing psychiatry is that it can affect anyone from CEOs to valedictorians to world-class athletes. Just like this patient indicated, it doesn’t matter how strong you are or think you are, mental illness can affect you if life and genetic predisposition put you in the wrong circumstances.



One of my main concerns with the stigmatization of mental illness is that if it is seen as a weakness, then the solution is often seen as needing to “be stronger”, deny a physiologic problem, and not seek help. As many mental illnesses are quite treatable with medications, psychosocial interventions, and therapy, this can often have tragic and unintended consequences such as loss of close relationships, occupations and careers, or even death.



The other concern is that if mental illness is seen as a fault of character and not as a group of illnesses, then appropriate and necessary resources and medical services won’t be available. In North Carolina, where I work, acknowledging that you need help is not the biggest barrier to treatment. Actually, it is trying to find a provider or an inpatient bed.



With the demand for inpatient psychiatric services skyrocketing in North Carolina, the number of psychiatric beds available has decreased and the outpatient mental health system, which was once a model nationally, has crumbled. It’s hard to imagine that with greatly increasing rates of kidney disease in this country that dialysis clinics or transplant services would be closing down. However, this is exactly what is happening to psychiatric services in North Carolina. It is a complex issue but is due to the national trend of closing state psychiatric hospitals as well as to the privatization and decentralization of outpatient mental health services.



Some people are taking notice of this disturbing trend, including the former First Lady of the United States, Rosalynn Carter. She has written a book on the mental health crisis in the United States and is encouraging people to be vigilant in taking care of their mental health, to overcome challenges, and to get involved.



May is Mental Health Month. So, please take this opportunity to join our former First Lady in advocating for mental illness treatment. Go to your local legislatures or call your congressional representatives and ask that they support funding for mental health services.

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Detail: For Mental Health Month, Join a Former First Lady In Bringing Down Barriers to Mental Health Treatment.

0 Cybersafety for Kids Online and What to Do When You Child Says "I want a spacebook account"

By Roberto A. Blanco, M.D.



I was in a kindergarten class the other day on an in-school child evaluation when I overheard a little girl talking with a friend. She was explaining how her brother and mother played on "Spacebook" all of the time and that she wanted one too. Her friend nodded enthusiastically in agreement. I thought to myself that only in the 21st century would 5 year-olds be having such a conversation.



Currently, more than 8 out of 10 adolescents/young adults have an active social networking account such as Facebook, MySpace or Twitter. But what is the right age or developmental level for a child to have a social networking account? Most people would probably agree that children shouldn't have these types of accounts until they are teens. But, should all teens who want an account be allowed?



A recent study on social media use by teens conducted by University of Virginia Psychologists showed that the psychological health and social adaptation of teens dictated whether they used social media sites appropriately. The study showed that well-adapted youths use social media to enhance their existing positive relationships. On the other hand, those who were poorly adapted, evidenced by behavioral problems or difficulty making friends, used social media sites in more inappropriate ways or not at all. They were more likely to post nude photos, use excessive profanity, or show more overt aggression or hostility in their postings.



Safety issues are still a large concern when it comes to the internet. As parents, it is important that your child use the internet appropriately for his or her own physical and psychological safety. Posting the wrong things or giving out sensitive information on-line could lead to significant consequences. Here are some things that you can do to make sure that your child uses the internet and social networking sites appropriately:



Introduce your child to the internet. Like any other topic (e.g. the "birds and the bees talk"/sexual education, handling bullying, etc.) you, as the parent, want to be doing the educating. You should be setting the stage for your child’s relationship with the internet.



Explain that on the internet, even though your child may be in a room alone, that he or she is not necessarily free from harm. Remind him or her that people can sometimes find their location, identity, and information stored on computers and to be careful with what information they share.



Make time to explore the internet together. Visit sites that are specifically designed for children or that are associated with your child’s particular interests.



Monitor your child's access to the internet from time to time. You may also want to install parental internet guards or filters that won't allow kids to unknowingly go to inappropriate or dangerous Web sites.



Limit the amount of time that a child can be on the internet on a nightly basis. Spending too much time on-line can lead to symptoms of depression, social isolation, and obesity. If your children are spending time on the internet also make sure that they are getting adequate exercise and completing their homework, responsibilities, and chores.



If your teenager wants a social networking account, assess whether he or she is ready for one. Is your child old enough or mature enough to use a social networking site appropriately? As the University of Virginia study described, behavior in face-to-face interactions is a good indicator of behavior on social networking sites.



After assessing if they are ready, have an open conversation about the privileges and consequences regarding behaviors on social networking sites. Clearly lay out expectations and what would be deemed appropriate and inappropriate behaviors.



Monitor how your child is using social networking through intermittent conversations and open communication. If your child is exhibiting impulsive or out-of-control behavior, consider closing accounts or only allow them if they are closely supervised (such as having their login information or being "friends" with them on-line).



Taking these steps can help ensure that your child will have a fulfilling and safe internet experience. For more information on how to discuss internet safety with your children go to the National Crime Prevention Council and School District 129.

Detail: Cybersafety for Kids Online and What to Do When You Child Says "I want a spacebook account"

0 An Ounce of Prevention is Worth a Pound of Cure in Mental Health Treatment

By Roberto Blanco



Benjamin Franklin’s quote, “an ounce of prevention is worth a pound of cure,” can be applied to many arenas of life. From my experience in the mental health system, I believe that it is also quite an appropriate saying for mental health.



I work at a local crisis and assessment center in North Carolina and see many patients who come in with psychiatric emergencies. For a variety of reasons, a lot of these patients arrive in a dangerous state or have substance abuse problems that are out of control. They are in crisis and often need immediate action in order to assure their safety.





While many crises are an unfortunate result of untreated mental illness or painful circumstances, it is hard to ignore the great number of crises that could have been averted with some preventative mental hygiene. Many people become sick because they aren’t doing things that can keep them out of hospitals such as taking medicine regularly, going to therapy, or getting support from friends, family or community centers.



Just as you would not want to meet with your financial counselor to plan out retirement the day before you retire, you should be taking regular, proactive steps to take good care of your mental health before a crisis is at hand or, ideally, in order to prevent a crisis.



Here are some things you or your loved ones can do to help prevent mental health crises:



1. Engage in regularly scheduled therapy sessions.



2. Attend psychiatric appointments regularly and take medications as prescribed.



3. Create a Crisis Plan (a plan to follow in case of an emergency). These plans should include techniques to try to calm the situation (i.e. going for walks, deep breathing exercises, or listening to music are some favorites) along with the names and phone numbers of close supports, on-call mental health professionals, and emergency agencies. Keep this plan close at hand at all times.



4. If a significant portion of the problem is with a close relationship, consider going to family or couples counseling.



5. If you are running out of medication, call for refills at least 3-4 business days (7-9 business days for controlled substances or stimulants) before you will be out of medicine. This will assure that your doctor can supply you with the appropriate refill of medication in time.



6. Engage in regular, renewing self-care activities such as exercise, sleep, and fulfilling hobbies. Lack of sleep is often a cause and symptom of most mental illnesses.



7. Educate and advocate for yourself and your family. Learn as much as you can from many different perspectives about your illness. The National Institute of Mental Health has patient information available on a variety of diagnoses and topics. In addition, our very own APA Healthy Minds site has useful information on a variety of topics. Consider joining the National Alliance on Mental Illness and find your local chapter meeting location and time for support from other mental health consumers and families.

Detail: An Ounce of Prevention is Worth a Pound of Cure in Mental Health Treatment