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Sleep and mental health go hand in hand. Just like the body needs rejuvenation after a long day, so does the mind. Getting plenty of rest can be hard for many, as the day’s stressors like work, school, or even the future can keep people up at night. Keep reading to learn how to get restful sleep and how people can improve their rest to wake up refreshed and ready for a new day.
Why Is Sleep Important?
Sleep is a fundamental pillar necessary for vitality and well-being. As the body’s main restorative process, sleep is intricately linked to human health, from physical to mental. Sleep deprivation can cause several ailments in the body and make an individual feel groggy, irritated, and chronically tired.
Chemical compounds like melatonin and adenosine are the body’s sleep inducers. Both help regulate the body’s internal clock, or circadian rhythm, and promote feelings of drowsiness and relaxation, facilitating the onset of sleep.
Sleep and Mental Health
Adequate sleep is crucial to ensure that emotions and brain functioning are at top performance. While someone sleeps, their brain is getting ready for the next day by forming new essential pathways for learning and memory. Getting plenty of rest helps with emotional regulation, cognitive processes, and overall psychological functioning. Here are some benefits of sleeping efficiently:
Better concentration Memory retention Emotional well-being Better problem-solving abilities Lack of sleep can be detrimental to mental well-being in several ways, including increased stress levels, depression, anxiety, and mood swings. When an individual experiences disturbances in their sleep patterns, whether it be sleeping too much, not being able to sleep, or fragmented sleep, it often mirrors underlying mental distress. That said, prioritizing proper sleep and wellness habits can help ensure rest is a recharging experience.
How Much Sleep Is Enough?
Getting the right amount of sleep can be challenging, especially with the many responsibilities most have throughout the day. The amount of sleep a person needs can be subjective. However, experts recommend seven to nine hours of quality sleep for adults. This gives the brain adequate time to cycle through two phases of sleep: The first, nonrapid eye movement (NREM), is further divided into three stages—light sleep, light but slightly deeper sleep, and deep sleep. The second stage is known as your rapid eye movement (REM) sleep. During the REM phase, some people experience vivid dreaming. With each phase, the brain moves through its nightly restoration process.
Tips for Better Sleep
Sleeping the right amount of hours every night is only one facet of proper rest. It’s also critical that rest is high-quality and rejuvenates the brain and the body. A poor night’s sleep filled with tossing and turning or disturbances can be almost as harmful as not sleeping enough. Follow these tips and tricks to get the best sleep and wake up feeling prepared for a new day.
Establish a Nightly Routine and Bedtime
Having a nightly routine and set sleep schedule can train the brain to understand when sleep is appropriate. Nighttime routines can be as simple as taking a shower and getting in bed. Or they can be ritualistic, like lighting a candle, playing soothing music, or reading a book. The purpose of a nighttime routine is to signal to the brain that it’s time to sleep soon.
Going to bed at the same time every night will further ensure getting plenty of rest. Exact sleeping times will vary by the person, but experts recommend sleeping between ten and eleven. Getting to bed too early or late can disrupt the internal body clock, which controls its innate sense of time and circadian rhythm. Synchronized circadian rhythms improve mental well-being.
Create an Ideal Sleep Environment
Sleep environment can mean the difference between waking up refreshed and pressing the snooze button multiple times. Creating a comfortable space that encourages sleep is the perfect solution. Many factors can influence the urge or disinterest in sleeping. All of the body’s senses play a part in welcoming better sleep. A bedroom should have an inviting feel that encourages relaxation and winding down. Here are some tips for creating the best sleep environment:
Have a cozy bed and sheets Ensure the room temperature is ideal Try sleep-inducing essential oils or candles, like lavender, chamomile or bergamot Shut the lights and TV off Create a silent environment or play soft soothing music Practice Relaxation Techniques
Feeling relaxed before bed can ease the body into a restful state and make falling and staying asleep easier. Reading a book for a short period before bed is one way to work the brain without physical activity. Reading is a more complex task for the mind and strengthens the brain’s connections, potentially preventing age-related cognitive decline. As reading becomes a nightly routine, the brain receives a signal that it’s time to sleep.
Taking a warm bath or shower an hour or two before bed can also promote a restful night’s sleep. A bath or shower lowers the body’s core temperature, which, in turn, signals sleep.
Practicing mindfulness exercises like meditation, deep breathing, and journaling can increase relaxation. Since meditation and deep breathing combine mental and physical activities, they can target anxious thoughts and physical stressors at the same time. In return, meditating before sleeping encourages overall relaxation and prepares the body for sleep.
Journaling is another tactic to clear the mind of any stressors and anxiety from the day. Writing down worries and negative thoughts can declutter the mind and alleviate cognitive arousal, reducing stress and anxiety levels.
Remove Distractions
Distractions can easily make it into the bedroom, prolonging wakefulness or disrupting sleep. Phones and TV are typically the biggest sleep distractions. When someone scrolls on their phone or watches TV before bed, their brains become overstimulated instead of preparing for rest. Blue light from phones and TVs also fool the brain into thinking it’s daytime. Just minutes of screen time can delay melatonin release and desynchronize the body clock. Here are some simple tips to eliminate these distractions:
Set a technology curfew at least an hour before bed Put phone notifications on do not disturb Turn the phone facedown at night Schedule a specific time to check messages after waking Limit Caffeine and Stimulants
Caffeine and other stimulants keep people awake during the day. But according to experts, having caffeine even eight hours before bedtime can make it harder to get a good night’s sleep. Caffeine and stimulants block the release of melatonin and adenosine. This makes for tossing and turning, early waking, and trouble falling asleep.
Sleep-promoting herbal teas, like chamomile, valerian, and lavender, are a great solution for people who love a hot beverage before bed. Not only will these teas satisfy the urge for something hot, but they’ll also relax the mind and help prepare it for getting plenty of rest.
Avoid Large Meals and Alcohol Before Bedtime
When someone eats before bed, it negatively affects digestion and sleep quality. Eating before bed also comes with many disadvantages, like acid reflux, heartburn, and weight gain. Experts recommend eating up to two hours before bedtime to avoid negative effects. Still, having a light snack an hour before bed can help some fall asleep faster.
Alcohol is another huge sleep disrupter. Drinking alcohol can cause insomnia. Someone might fall asleep easier after drinking, but they may wake up a few hours later and not be able to fall back asleep. Alcohol also affects REM sleep, which is the deepest sleep where people have the most vivid dreams. To ensure getting plenty of rest, try to prioritize proper sleep over indulging as much as possible.
Exercise Regularly
Exercise has countless benefits for the mind and body. Incorporating at least thirty minutes of daily exercise can promote a deeper, more restful sleep at night. Exercise reduces stress and anxiety while helping people unwind. Still, avoid exercising before bed, as it can stimulate the body and create a burst of energy.
Manage Stress
For many, reducing stress is easier said than done. A less stressful life can greatly enhance a peaceful night’s rest. Of course, some stressful events are hard to avoid. Work, family, and money can be huge stressors that keep a person up at night pondering their next move. How someone manages stress can determine how it affects their sleep and mental health. Stress relief activities can differ from person to person. Here are some activities to consider:
Exercise Meditation Nature-walks Journaling Yoga Massage Laughter Music Stretching Healthy eating Dancing Gardening Knitting When someone spends time venturing into different hobbies, their stresses can seem not as daunting. This, in turn, can help them get to bed without clutter on their mind and get plenty of rest.
How to Get Restful Sleep: Consistency Is Key
Following these tips and tricks may seem challenging, but they can slowly be incorporated to improve rest. It can be helpful to try a few habits at a time to get acquainted until forming a nightly routine that works best.

With commitments like work, family, school, and more, many struggle to find time to prioritize themselves. While caught up in daily responsibilities and stress, it's easy to neglect one's physical, mental, and emotional health.
Self-care is vital to overall wellness. Taking time to look after oneself holistically encourages a healthy lifestyle and can make managing challenges easier. Keep reading to learn more about the significance of self-care, what it encompasses, and how to build a personalized self-care routine that sticks.
Why Self-Care Is Essential
Self-care is about incorporating beneficial behaviors and activities into daily life. This decision-making process helps individuals conveniently and effectively care for themselves while incorporating professional assistance when necessary.
Small acts of self-care can make a significant difference, such as taking a walk, eating a healthy meal, or meditating for five minutes. Making self-care a priority is an act of self-preservation that has multiple benefits, including:
More energy Better immune system health Lower risk of illness Stress management Higher self-esteem Increased productivity and focus Higher levels of life satisfaction More fulfillment Better relationships Reduced burnout Types of Self-Care
Self-care is a holistic practice, meaning it nurtures the mind, body, and soul. The purpose is to create a harmonious balance of positive behaviors that support each life facet. The following are five areas of self-care:
Physical Health: Physical health is a state of well-being where all internal and external parts of the body function as expected. Emotional Health: Emotional health is a fundamental aspect of mental health awareness. It involves one's awareness and ability to cope with positive and negative emotions. Spiritual Health: Spiritual health balances the other aspects of humanity. It includes a purposeful life, fulfillment, and connection with existence and experiences beyond the human level. Social Health: Social health is the ability to interact and form healthy connections and relationships with others. Psychological Health: Psychological health combines how one thinks, feels, relates, and exists in daily life. It's distinguished by emotional, spiritual, social, and mental dimensions. How to Practice Self-Care
Proper self-care looks different for everyone. Still, there are common practices that can improve well-being. Here are some tried-and-true behaviors that can positively contribute to overall wellness and self-care.
Practice Mindfulness
Looking after mental health is a cornerstone of self-care. Mindfulness is a therapeutic technique where someone focuses on the present moment. Individuals achieve this mental state by calmly recognizing and accepting their thoughts, feelings, and body sensations without judgment. People practice mindfulness in many ways, such as meditation, breathing techniques, yoga, and art.
Mindfulness techniques can reduce stress, increase self-awareness, boost creativity, and even benefit physical health. Blocking out distracting noise and focusing on the present can seem challenging, but starting slow can help with success. Studies show that just 10 minutes of daily meditation can produce lasting benefits over time.
Exercise
Physical activity is essential for mental health, along with increasing energy and reducing the risk of illnesses. Regular exercise can reduce mild anxiety and depression, improve cognitive functioning, and enhance self-esteem.
Fitness doesn't have to mean high-impact workouts or spending hours in the gym every day. Just adding 30 minutes of daily physical activity can greatly improve your health and boost your mood. People can exercise in ways that work for their lifestyles. Some fun ways to incorporate fitness into a self-care routine include:
Bike riding Walking Skiing Hiking Jumping rope Dancing Martial arts Playing frisbee Yoga Swimming Get Restful Sleep
Sleep and self-care go hand in hand. After a long day, the body and mind crave rejuvenation. Getting plenty of rest helps with cognitive processes, emotional regulation, and overall psychological functioning. Prioritizing restful sleep is key to giving the body adequate time to rest without interruptions and ensuring that the brain performs optimally the following day.
With all of life's responsibilities, getting enough sleep can seem tough. However, removing distractions like phones and computers, setting a bedtime, and creating the ideal sleep environment can help form better sleep habits and improve self-care.
Journaling
Journaling can help individuals clear their minds by writing down their thoughts, feelings, and emotions. A journal is a safe space to write about daily events and reflect on those moments for inspiration, growth, and problem-solving. Keeping a self-care journal can encourage self-awareness, help process emotions, reduce stress, and improve mental health. For those who find journaling challenging, several prompts are available with ideas, questions, or suggestions that can help inspire a start. For instance, individuals can end each night journaling about five things they're grateful for or looking forward to the next day.
Eat a Balanced Diet
What someone eats directly impacts their health and energy levels. Maintaining a nutritious and well-balanced diet provides the body with the necessary minerals, vitamins, and nutrients to perform optimally. It also boosts the immune system, supports bodily functions, and greatly benefits overall health. Cooking a variety of healthy home-cooked meals is an effective and fun way to practice self-care while getting vegetables, fruits, and whole grains in.
Get Outside
Being outside in nature can drastically improve overall health. Similar to mindfulness, taking time out of the day to get outside can help one feel more relaxed and at peace. This could mean walking on a local trail, going to the park, or relaxing at the beach. The soothing elements of nature can improve mood, relieve stress and anger, enhance self-esteem, and help individuals meet new people.
Set Goals and Priorities
Establishing goals and priorities is crucial to self-care. Understanding the things one wants to achieve in life can make it simple to prioritize the necessary steps to accomplish them. This can make daily life more fulfilling and less stressful because the individual knows they are actively working toward the things that matter to them. Whether it's taking up a new hobby or saving up for a vacation, understanding goals and priorities helps people take control of their lives.
Establish Boundaries
Setting rules and limits for oneself within relationships is essential in self-care. Boundaries help individuals protect their time and energy and maintain mutually respectful relationships. While it's easy to get caught up in trying to do everything for others, communicating needs, limits, and preferences can build a healthy foundation for empowerment. Understanding one's boundaries makes it easier to say "no" to things that may overwhelm them.
Setting boundaries can prioritize self-care and reduce feelings of emotional exhaustion, resentment, and burnout. Boundaries are vital in personal and professional relationships to ensure a person puts themselves first. They create a space for self-awareness, autonomy, and honoring values, which are all imperative to self-care.
Stay Connected With Loved Ones
Building and maintaining a social network can help individuals feel loved and appreciated. Loneliness and isolation can be detrimental to self-care. Both are linked to a higher risk of developing physical and mental health conditions, including heart disease, dementia, depression, and anxiety.
Support and camaraderie have the opposite effect. Research shows that people with solid support systems have better health, longer lives, and overall higher well-being. Having positive people to share moments with and lean on in times of need can also encourage self-growth and practical help.
Limit Unhealthy Lifestyle Habits
Unhealthy habits like excessive drinking, smoking, and poor nutrition can make practicing self-care more challenging. These habits can disrupt your overall health, leading to increased mental and physical strain. Practice self-care by creating a plan to control these behaviors. Unhealthy habits will always be a part of life, but substituting them for healthier behaviors as much as possible can help maintain self-care.
Ways to Build a Lasting Self-Care Routine
Building a self-care routine is an individualized process. Self-care is a journey that requires trial and effort to reach a plan that fits an individual's situation. The goal of self-care is to embrace positive behaviors that will improve overall health and wellness. Changing and creating new habits takes time, consistency, and intention, so it's crucial to incorporate self-care in ways that work best for one's lifestyle.
First, individuals should consider areas in their lives that could be improved and activities that nurture their minds, body, and soul. Dedicate time each day to slowly working on these activities. Start with small daily rituals like a morning jog, a five-minute meditation, or adding vegetables to every meal.
As one masters these small habits, one can continue to build on them, adjusting the routine as one sees fit. Self-care is crucial every day, but setting aside a special moment for self-care once a week can also help to slowly ease into a routine.
Family and loved ones can be essential to a self-care journey. A loved one with similar self-care goals can act as an accountability partner. Working together to achieve self-care goals can make it easier to stay committed to the journey.
Complement Your Self-Care Journey with Telemynd
Incorporating self-care into your daily routines can make incredible improvements to overall health. Professional mental health care can further enhance your journey.
Keeping up with regular in-person therapy sessions can seem overwhelming. That's why Telemynd is here to help. Our virtual mental health services connect individuals with behavioral health specialists nationwide, bringing compassionate care to you. Contact Telemynd to learn more about improving well-being and elevating your self-care journey.

Extracurricular activities are more than just fun and engaging ways for students to boost their college admission prospects. They also allow youth to explore their interests, develop leadership skills, and discover what they’re passionate about.
Participating in extracurricular activities helps nurture students’ minds, bodies, and souls. Students build fundamental skills that empower them to dream big and achieve bigger. Learn more about the benefits of extracurricular activities and how to support and encourage your child throughout these moments.
Broadening Perspectives
Extracurricular activities help students learn practical life skills they otherwise wouldn’t practice in school. Students can gain new skills and hone in on current ones while connecting with themselves and learning to navigate challenges.
These activities also strengthen the lessons learned in the classroom. Students can apply these lessons in the real world, enhancing their education and preparing them for the future. Still, the essential lessons students learn from extracurricular activities benefit them beyond the classroom. Here are some vital skills that extracurricular activities amplify.
Social Awareness
Social justice clubs and community service increase students’ compassion and social consciousness. These activities expose students to society’s needs and encourage them to do their part to help others. Students foster a sense of civic responsibility through volunteering or fighting for a cause they believe in. Community service can broaden a student’s perspective of the struggles people face every day and nurture a genuine interest in the well-being of others.
Serving others and fighting for equality helps improve empathy and leadership skills. Social justice activities help students learn to investigate and challenge inequality within their schools and society. Students develop skills to become active change agents and stand up for what they believe in.
Debating Skills
Debate clubs and teams teach students how to communicate their thoughts and feelings. They explore real-world topics and issues and create ethical, factual, logical, and emotional arguments to persuade others that their beliefs are correct. Debating encourages students to dive deep into complex information and analyze it from multiple sides.
By expressing their opinions about a particular topic with others, students learn to engage in critical thinking while considering multiple viewpoints. Debating also requires them to reflect on their personal views while exploring those of others. In addition, social skill development builds confidence and nurtures collaboration and respect for peers.
Strategic Thinking
Competitive sports and chess clubs can help students develop strategic thinking. Strategy is crucial for these activities, which require students to analyze strengths and weaknesses, develop a game plan, and adapt in real time. These activities constantly challenge students and encourage them to achieve a common goal as a team.
Practice and evaluating past performances also help students gain decision-making skills, discernment, and risk assessment. Students develop problem-solving skills and strategic planning, which are essential in academics, daily life, and the future.
Culinary Skills
Culinary clubs and cooking classes help students learn about nutrition while exploring creativity. Cooking is a form of expression and hands-on learning. Students learn about food chemistry, budgeting, and creating balanced, nutritious meals. This practical knowledge applies to daily life, helping students understand the significance of portion control, cooking techniques, and time management.
Learning these valuable skills at a young age can empower youth to make healthy food choices, contributing to their overall health. Cooking can also inspire experimentation and cultural appreciation as they discover different flavors, cuisines, and techniques. Furthermore, learning culinary skills could spark interest in a career students often don’t explore in standard academia.
Creativity
Visual and performing arts build self-confidence and creative expression. Students can become more self-assured and recognize and appreciate their talents and abilities. Extracurricular activities like art, drama, and music enhance emotional intelligence by allowing students to be present.
Focus and mindfulness can manage stress and regulate emotions. These creative outlets empower students to channel negative feelings into a positive, meaningful activity. They also promote problem-solving abilities, helping students handle constructive criticism and use it for improvement.
Physical Wellness
Fitness, sports, and dance can reveal fun ways for students to maintain their physical health. These activities encourage fundamental aspects of wellness, like regular exercise and healthy eating. Physical wellness activities help students create healthy habits from a young age that will have a positive impact on success and overall well-being.
Regular exercise benefits physical and mental health. Students can benefit from better endurance, weight control, lowered risk of health conditions, and reduced depression and anxiety. Incorporating fitness can set students up with a healthy routine to stay active and maintain their overall health.
Enhancing Personal Development
Studies show that students who participate in extracurricular activities exhibit multiple benefits in terms of overall psychological growth. Students demonstrated substantial character development, higher levels of academic achievement, elevated social development, and an improved understanding of the importance of community involvement. Furthermore, students who participate in extracurricular activities reported increased self-worth and self-concept.
Extracurricular activities, like volunteering, sports, and arts, are vital for self-empowerment. Volunteering opens the doors to new skills, experiences, passions, and interests while helping others. According to research, community involvement promotes a sense of belonging and encourages students to contribute to society. Playing sports encourages team spirit, discipline, and accountability. The arts foster self-expression, creativity, and self-awareness. These crucial life skills paint a bigger picture of resilience, self-esteem, and character building.
These activities also nurture teamwork and leadership skills. Students learn to consider other’s needs and gain insight into the role their actions play in achieving an overall goal. By working with teammates or partners, students can grasp the significance of being a team player and the concept of good sportsmanship. They also practice working with different types of people who may not always share the same beliefs or opinions.
Students become better leaders by learning how to effectively engage with others. Many extracurricular activities require critical and strategic thinking, communication, organization, charisma, and problem-solving. These qualities create exceptional leaders who are self-aware and considerate of others.
Mental Health Benefits
Reduced anxiety and depression are some of the most significant mental health benefits of extracurricular activities. Researchers found extracurricular activities create a sense of school belonging among adolescents, improving mental health outcomes. As students spend much of their days in school, the experiences they have there often influence mental health. Students who participate in extracurricular activities showed reduced depression, anxiety, loneliness, and conduct problems. They also reported higher well-being.
Extracurricular activities create spaces for expression, connection, self-exploration, and overall mental wellness. Being active can boost self-esteem, increase concentration, and encourage restful sleep.
Participating in extracurricular activities also creates an outlet for stress relief. Without a positive outlet, school and home stressors can take a toll on adolescents. Students learn to channel negative emotions into positive activities that help them cope with life struggles. That can improve mental well-being, focus, and academic performance, leading to higher academic achievements.
Supporting Your Child in Extracurricular Activities
Supporting your child in extracurricular activities can encourage them to keep growing and exploring. Here are some simple tips to help your child stay involved in extracurricular activities:
Explore their interests: Self-exploration is key in extracurricular activities. Help your child create a list of activities they enjoy and discover activities at school. Encourage them to try something new: Inspire your child to try something out of their comfort zone. Explain the benefits, insights, skills, and connections they can build to help them grow in vital life areas. Use gentle guidance: If your child tries an activity once and wants to quit, gently urge them to try again. You can do your part by making them feel confident and explaining that the key to success is completing what they start. Motivate them to showcase their talents: Every child has innate talents that extracurricular activities can nurture. If your child loves singing, encourage them to join a performing art class to explore their talent. Reward the effort: Encourage your child to focus on the effort, not the outcome. That can help them build perseverance and motivate them to keep practicing and trying, no matter the result. Be involved: Show up for them by attending their games, debates, recitals, and more. Your child will feel encouraged to keep going if they know you’re always there to support them. Balancing schedules can be challenging with such a busy life. Understanding time management can ensure students can perform wholeheartedly in academics and extracurricular activities. To reduce the likelihood of burnout, students should prioritize academics and set limits on their commitments.
Here are some strategies to help students with balancing schedules:
Choose activities that they are committed to. Track assignments, extracurricular activities, and other priorities using a planner or calendar. Ask for help. Practice self-care. Take breaks. Plan ahead.  
Extracurricular activities benefit students beyond academics, enhancing personal development, leadership skills, and social skills. These essential life skills foster growth and impact success. When students participate in extracurriculars, it can help shape them into the best versions of themselves, promoting overall health and a bright future.

When it comes to certain holiday celebrations like the 4th of July, it can be common to use fireworks. However, the noises, smells, and lights from fireworks can be distressing for those with post-traumatic stress disorder (PTSD). PTSD can affect war veterans, first responders like paramedics or firefighters, and those who've experienced other traumatic events.
Fireworks and other loud sounds can trigger PTSD symptoms. However, it is possible to plan and use strategies and techniques to cope.
What Is PTSD?
PTSD is a condition that can develop as a result of trauma. The clinical definition of trauma is experiencing a threat of death or serious injury, sustaining serious injury, or actual or threatened violence. PTSD can develop if a person:
Directly experiences the trauma. Witnesses someone else experiencing it. Learns that it happened to a close friend or relative. Is indirectly exposed to trauma, like first responders. The signs and symptoms of PTSD include:
Experiencing disturbing intrusive thoughts, such as nightmares or memories of the trauma. Avoiding things related to the trauma, like people, places, and thoughts. Having negative feelings or thoughts, like excessive self-blame. Being highly reactive, highly irritable, hypervigilant, or easily startled. Going through a traumatic event does not necessarily mean that PTSD will develop, and different experiences can be traumatic for different people. Research suggests that up to 32% of first responders, more than 30% of veterans of the Iraq and Afghanistan wars, and as many as 12% of adults in the general population have PTSD.
Effects of Fireworks on PTSD
Fireworks during Independence Day or other celebrations may cause a person with PTSD to become highly reactive, especially if the traumatic event they experienced involved  loud noises like explosions, gun fire etc. This is why fireworks are triggers, because they can set off a memory or a piece of the traumatic experience.
During a firework display, those with PTSD may:
Feel on edge. Have a strong reaction to the flashing lights. Be easily startled by the sound. Experience flashbacks of the traumatic event. Feel numb or emotionally distant. Feel a lack of control over the situation. Use drugs or alcohol to cope with unwanted thoughts and feelings. How Trauma and Triggers Affect the Brain
A traumatic event like an explosion can cause an intolerance to loud sounds. For veterans, in particular, blast exposure has been shown to significantly increase the chances of sound intolerance, including that of fireworks. This is a result of how the brain operates during a traumatic experience.
Fear Circuitry
Trauma impacts what scientists call the "fear circuitry" in the brain, an inherent protective mechanism. During a traumatic event, the fear circuitry kicks in, and the prefrontal cortex — the part of the brain involved in thought and planning — works less.
This means that the person re-experiencing trauma goes into survival mode and is not able to think through the situation and rationalize what is happening.
Furthermore, during a traumatic event, the brain encodes memories differently than it normally does. For instance, the brain may recall the sounds and smells of an explosion but not the time of day it occurred.
Emotional Responses
When a person with PTSD hears fireworks, their brain's fear circuitry kicks in. It mostly connects with the sounds, smells, and sight, and not the context of the situation. As a result, a person cannot easily tell themselves that a celebration with fireworks is occurring and that it is not a life-threatening situation. Instead, they feel anxiety and fear and survival mode kicks in telling them to act to protect themselves.
Strategies and Tips to Prepare for Fireworks
If someone experiences PTSD symptoms from fireworks, it's important to follow strategies like planning ahead, creating a safe environment, leaning on social support, and seeking professional guidance.
Plan Ahead
Some tips on how individuals can effectively prepare for holidays and events include:
Practicing self-compassion and remembering that trauma reactions do not indicate weakness. Rather, it is how the brain has learned to cope. Reminding themselves that it took them time to train to be on alert for threats. Therefore, it will take them time to retrain themselves so that they are not on high alert when no threat is present. This protective reaction is normal and okay. Using ongoing reassuring self-talk, such as telling oneself that the current environment is safe and that upcoming fireworks are for a specific celebration. Finding out ahead of time if fireworks will occur. Using self-care to feel and function as well as possible, such as good sleep, journaling, and avoiding the use of substances. Having calming techniques prepared that can be used when triggered, like mindful breathing exercises. Create a Safe Environment
Creating a setting that feels safe can help people enjoy the holidays. Ways to do this include:
Staying inside and watching fireworks on television. Staying in a comforting room without windows or where blinds or curtains can be drawn. Sitting in a comfortable chair with a weighted blanket. Being surrounded by trusted loved ones and mementos from loved ones. Listening to music or sounds that are calming Lean on Social Supports
Reaching out to loved ones can go a long way toward mental and emotional well-being. Consider the following actions:
Talk with trusted people about thoughts and feelings as the event approaches. Invite a trusted person to join at an event for moral support. Invite loved ones to spend the holiday or celebration in a way that does not involve fireworks or other triggers. Seek Professional Guidance
Meeting with a mental health professional can help develop coping strategies tailored to the individual. Different people with PTSD can have different triggers, and a therapist can help understand someone's unique situation.
Help a Loved One With PTSD
When someone is struggling internally, it is not uncommon for them to feel like they have to remain silent. Taking the initiative to help in various ways can mean the world to them. This can include:
Showing them compassion. Using supportive and comforting words like, "You are safe, and I am here with you." Sitting with them away from the rest of the celebration and talking them through calming techniques Asking guests how they feel about fireworks and avoiding them when planning a celebration. Tools and Techniques for Immediate Relief
It is also possible to manage unexpected fireworks or other loud noises with mindfulness exercises, technology aids, and medication to help feel safe.
Mindfulness and Relaxation Techniques
Calming or grounding techniques can help to bring a person back to the present moment when they feel anxious or panicked. Here are two techniques that can help.
5-4-3-2-1 Exercise
Take these six steps to connect with the senses and return the mind to the present surroundings:
Sit comfortably, close your eyes, and take deep breaths. Open your eyes. Then, name five items present in the area and state their colors. Try to identify four different sounds. Touch three different things and notice how they feel. Try to identify two different smells. Notice and identify one taste, perhaps the lingering flavors of the last meal or the minty flavor of chewing gum. Deep Breathing Exercise
When feeling anxious, breathing tends to be shallower, as the air does not reach the belly, and the brain receives less oxygen. This makes it harder to think clearly in a difficult situation. When experiencing stress or a trauma trigger, follow these five steps:
Close your eyes and lay one hand on the chest and the other on the belly. Pay attention to and visualize the air entering through the nose, into the lungs, and the belly. With each breath, be sure that the hand on the belly comes out further than the one on the chest. Pay attention to and visualize the air leaving the belly, then the chest, and then the nose. Repeat these four steps with subsequent breaths. While doing grounding techniques, it can also be helpful to remind oneself that the current situation is safe and temporary and that it will pass.
Technology Aids
Distractions from fireworks or other upsetting noises can help ease anxiety at the moment. For instance, using noise-canceling headphones or earplugs can help reduce sound. Another tip is to use a smartphone app that provides calming sounds and visuals.
Medication
Medication can help manage anxiety or panic. Some medications are prescribed on a daily basis, and others are to be taken as needed in an anxiety-provoking situation. You should always talk with your provider about medication changes, uses, and the best options suited to your individual needs.
Long-Term PTSD Management
It is important to note that short-term strategies to avoid fireworks or other triggers are not meant to be the ultimate solution for managing PTSD. While it may feel more comfortable in the moment to avoid triggers, doing so can actually worsen the problem in the long term. The key is to not only prepare for the day itself but to also take actions that can promote recovery in the long run.
Community Resources
Support groups for trauma survivors can provide a sense of community and solidarity, as well as a place to give and receive support and coping strategies. Such groups may be located within the community, such as community centers, hospitals, and mental health resources.
Mental Health Treatment
Ongoing behavioral therapy is fundamental to treating PTSD. It can help people identify their triggers and develop coping strategies that are uniquely helpful to them. Moreover, evidence-based cognitive-behavioral therapies can help alter a person's fear structures and help to retrain their brain’s processing.
Telemynd is here to meet the needs of those who deal with PTSD. Both treatments and therapy are available through virtual appointments. These allow for convenient and private services from the comfort of home.
Long-Term Emotional Safety Is Possible
It is possible in the long run to respond to triggers rather than just react to them, and it is never too late to reach out for help. Telemynd is here to support military members, their loved ones, and anyone dealing with PTSD or other mental health conditions. Click here to get connected with Telemynd's services.
 

In the fast-paced world we live in, finding moments of calm and focus is crucial for our mental well-being. One powerful and accessible tool for achieving this is mindful breathing. In this comprehensive guide, we'll delve into the science behind mindful breathing, explore various techniques, and provide practical tips for seamlessly integrating this practice into your daily life.
Why Mindful Breathing Matters for Mental Well-being
In the hustle and bustle of modern life, stress and anxiety have become commonplace. Understanding the link between mindful breathing and mental health is the first step toward reclaiming a sense of peace. Mindful breathing is not just a relaxation technique; it's a pathway to improved mental clarity, emotional balance, and overall well-being.
The Science Behind Mindful Breathing
Our breath is intimately connected to our autonomic nervous system. Exploring the science behind mindful breathing reveals its profound impact on the body. From lowering cortisol levels to stimulating the relaxation response through the parasympathetic nervous system, the physiological benefits of deep, intentional breathing are both immediate and enduring.
Mindful Breathing Techniques
3-Part Breath Technique: Begin your journey with the 3-Part Breath Technique, a simple yet powerful practice. Inhale deeply, filling your lungs in three distinct parts, and exhale slowly. This technique not only promotes relaxation but also encourages a heightened awareness of your breath. Box Breathing Technique: Derived from military practices, the Box Breathing Technique is a structured method for achieving calmness. Inhale, hold, exhale, and hold again, each for a count of four. This technique serves as a powerful tool for managing stress and maintaining focus. Counted Breath Technique: For those new to mindful breathing, the Counted Breath Technique offers a gentle introduction. Inhale for a count, then exhale for one count longer than your inhale. Incorporating counting enhances focus and mindfulness, making this technique suitable for beginners. The Connection Between Breath and Mindfulness Meditation
Mindful breathing serves as a gateway to mindfulness meditation. Explore how combining breath awareness with meditation amplifies the benefits, fostering a deeper sense of presence and tranquility. Discover how this synergy can positively impact various aspects of your life.
Tips for Incorporating Mindful Breathing into Daily Life
Morning Routine: Transform your mornings by incorporating mindful breathing into your routine. Start your day with a few minutes of intentional breathwork to set a positive tone for the hours ahead. Workplace Integration: Navigate the demands of your workday with grace by integrating mindful breathing. Quick, discreet exercises can be performed at your desk to manage stress and maintain focus. Before Sleep Ritual: Ease into a restful night's sleep by adopting a mindful breathing ritual before bedtime. Unwind and let go of the day's stressors with guided breathing techniques designed for relaxation. Mindful Breathing Apps and Resources
Explore the world of mindful breathing with the help of technology. We've compiled a list of recommended apps that offer guided breathing exercises, making it easier than ever to cultivate a regular practice. Additionally, discover online resources providing a wealth of information and support for your mindful breathing journey.
Mindful Breathing Success Stories
Real-life testimonials from individuals who have experienced transformative changes through mindful breathing add a personal touch to this guide. Discover inspiring stories of people who have harnessed the power of their breath to overcome challenges and enhance their well-being.
Overcoming Common Challenges
Embarking on a mindful breathing journey may come with its own set of challenges. From finding time in a busy schedule to maintaining consistency, we address common obstacles and provide practical tips for overcoming them. Learn how to navigate potential roadblocks on your path to mindful breathing mastery.
As we conclude our journey through the world of mindful breathing, it's essential to reflect on the profound impact this practice can have on our lives. Mindful breathing is not just a technique; it's a lifestyle. By harnessing the power of your breath, you can cultivate a greater sense of calm, focus, and overall well-being. Invite these practices into your daily life, share your experiences, and join the community of individuals committed to living mindfully in 2023.

In recent years, virtual therapy has emerged as a transformative alternative to traditional in-person counseling, revolutionizing mental health care accessibility and outreach. Understanding the dynamics and benefits of virtual therapy can empower individuals to make informed choices for their mental well-being, ushering in a new era of personalized and accessible therapy sessions.
Exploring the Essence of Virtual Therapy
Participating in virtual therapy is seamless; with a simple click, individuals can access a secure session tailored to their needs. Through video conferencing, the therapeutic journey unfolds, encompassing discussions on personal challenges, relationships, emotions, aspirations, and so much more, all guided by a licensed therapist dedicated to fostering growth and healing.
Debunking Misconceptions Surrounding Virtual Therapy
Addressing common concerns fosters clarity and trust in the efficacy of virtual therapy:
Effectiveness: Extensive research underscores the efficacy of virtual therapy, mirroring the outcomes of traditional in-person sessions. Therapeutic Relationships: The virtual landscape nurtures authentic connections, transcending physical proximity and fostering trust and rapport between therapist and client. Scope of Treatment: Virtual therapy is a comprehensive platform for addressing diverse mental health concerns, offering tailored interventions and support for complex issues. Embracing the Benefits of Virtual Therapy
Unlocking a myriad of advantages, virtual therapy heralds a new frontier in mental health care:
Expanded Access: Virtual therapy breaks down geographical barriers, making mental health services accessible to people in remote or underserved areas. This approach is especially beneficial for those with disabilities, limited mobility, or those without reliable transportation, ensuring that everyone has equal access to vital care. Convenience and Comfort: Therapy sessions can be attended from the privacy and comfort of one’s own home, eliminating travel time and scheduling conflicts. This convenience allows individuals to seek help in a familiar and secure setting, which can enhance the therapeutic experience and encourage regular attendance. Specialized Treatment: Virtual therapy provides access to a broader range of specialists, enabling individuals to find therapists who are best suited to their specific needs. Whether it’s dealing with a specific type of situation, seeking experts in niche therapies, or requiring culturally competent therapists, virtual platforms connect clients to the most appropriate providers regardless of location. Support for Diverse Communities: Virtual therapy platforms often feature a wide array of therapists who understand and represent various cultural, professional, and gender identities, improving the likelihood that individuals can find a therapist who understands their personal experiences and who can offer highly relevant guidance and support. Stress Reduction: Virtual sessions minimize the anxiety that can come with in-person consultations, such as the stress of commuting and the discomfort some may feel in unfamiliar environments. By offering therapy in a personal, controlled space, virtual therapy fosters a calming atmosphere conducive to healing and self-exploration. By leveraging modern technology, virtual therapy not only extends its reach but also enhances the quality and suitability of mental health care, making it a pivotal element in the ongoing evolution of therapeutic practices.
3 Ways to Optimize Your Virtual Therapy Sessions
If you are ready to take the next step and begin virtual therapy, the following three tips can help you get started:
Minimize Distractions: To maximize the effectiveness of your virtual therapy sessions, create an environment that minimizes distractions. Schedule appointments for times when you can ensure privacy and minimal interruptions. Silence or turn off your phone to avoid notifications. Additionally, attend to physical needs beforehand by having a snack and keeping water nearby. Set Up Your Space:Prepare your environment to foster a conducive atmosphere for therapy. Test your internet connection and ensure your camera, microphone, and speakers work properly. Remove clutter and minimize glare to maintain focus. Adjust lighting and temperature for comfort, and have a pad of paper and pen ready for note-taking. Prepare Mentally:Approach therapy with a positive mindset, recognizing it as a valuable step toward self-improvement. Prior to sessions, address any doubts or anxieties and mentally commit to the process. Compile a list of current issues, goals, or questions to discuss with your therapist, facilitating a more productive and focused session. Conclusion
Embark on a transformative journey towards mental well-being with Telemynd, a trusted provider of online therapy services. With a commitment to accessibility, affordability, and compassionate care, Telemynd offers a therapy and psychiatry tailored to individual needs. Take the first step towards healing and self-discovery—contact Telemynd today by calling 866-991-2103 or visit www.telemynd.com to begin your wellness journey. 

In honor of Military Spouse Appreciation Day, this article shines a light on the journey of military spouses. These incredible people show amazing strength, resilience, and adaptability as they navigate through the unique challenges that come with military life. From preparing for a big move because of a Permanent Change of Station (PCS) to dealing with the uncertainty when their spouse is deployed, military spouses face many tough situations that require a lot of courage and steadfastness. Despite these challenges, there's hope and support available through resources specifically designed for them. This article addresses the challenges military spouses face and introduces Telemynd, a source of support that provides specialized care committed to helping the military community. Today, we recognize and celebrate the determination and spirit of military spouses.
The Life of a Military Spouse
Imagine packing up your life and moving to a completely new location every few years. This is a reality for military spouses, who often navigate the PCS cycle with grace and resilience. Each move means leaving behind friends, communities, and the comfort of familiar settings to embrace the unknown. The search for new schools, healthcare providers, and local support systems becomes a recurring part of their lives. But beyond the logistical challenges lies an emotional journey—rebuilding friendships, finding community connections, and often, starting from scratch in establishing a sense of belonging. This constant state of transition can be both draining and isolating, highlighting the need for a stable source of support and understanding.
Career Challenges for Military Spouses
The transient nature of military life poses significant career challenges for military spouses. Frequent relocations can disrupt career progression, leading to gaps in employment that are difficult to explain on a resume. The uncertainty of the next move makes long-term career planning nearly impossible, often forcing spouses to opt for lower-paying or less fulfilling jobs that offer the necessary flexibility. Additionally, the solo management of household responsibilities during a spouse’s deployment adds another layer of stress, making the job search and career advancement even more challenging. The need for career support that acknowledges and accommodates the unique circumstances of military spouses is evident, pointing towards solutions that offer flexibility and understanding.
Telemynd and the 4+1 Commitment
Telemynd's engagement with the 4+1 Commitment highlights its dedication to supporting military spouses by adopting policies that facilitate their professional growth amidst the unique challenges of military life. This commitment encompasses facilitating job transferability, offering remote work and flexible hours, and providing PCS leave, alongside encouraging participation in government spouse employment programs. By integrating these practices, Telemynd not only aids in the career continuity for military spouses, who are a predominantly female, highly educated, and diverse workforce, but also enhances its organizational strength, tapping into the resilience and adaptability of this underutilized talent pool. This initiative, in partnership with organizations like Blue Star Families and Hiring Our Heroes, underscores Telemynd’s role in fostering an inclusive workplace that values the contributions of military spouses, thereby supporting their families' financial stability and contributing to the all-volunteer force's longevity.
Telemynd’s Nationwide Services
With a nationwide reach, Telemynd brings therapy and psychiatry services directly to military spouses, regardless of where they are in the United States, and is covered by TRICARE nationwide, meaning military spouses and families can access services without needing a referral. The platform's dedicated team of providers specializes in the military community's unique challenges, ensuring care is not just accessible but also highly relevant. Whether dealing with the stresses of PCS, navigating career challenges, or coping with a partner's deployment, Telemynd's services provide a dependable source of support. This commitment to offering specialized care highlights Telemynd's role as a steadfast ally to military spouses, giving them a sense of stability and understanding in their often unpredictable lives.

This May, during National Mental Health Awareness Month, Telemynd is working to break down the stigma that veils mental health. As we spotlight the impact of stigma on individuals, families, and communities, our mission is twofold—to shine a spotlight on the conditions affecting roughly 1 in 5 people and to advocate for the life-changing benefits of seeking treatment.
With stigma often deterring people from getting help and a general unawareness about the prevalence of mental health conditions, our goal is to transform understanding into action, encouraging a future where reaching out for support is not just normalized but embraced.
Understanding Mental Health Stigma
The Essence of Stigma
At its core, mental health stigma refers to the societal disapproval, or when internalized, the self-inflicted shame associated with mental health conditions. This stigma manifests in two primary forms: social stigma, characterized by prejudicial attitudes and discriminating behavior directed towards individuals with mental health issues, and self-stigma, which occurs when these individuals internalize these negative views, often leading to feelings of shame and inadequacy.
Historical Shadows and Present Challenges
The roots of mental health stigma are deep, intertwining with historical misconceptions and fears surrounding mental illness. For centuries, those suffering from mental health conditions were ostracized, viewed as outcasts, or worse, considered to be under the influence of supernatural forces. While modern science and understanding have evolved, remnants of these ancient stigmas persist, manifesting in subtle but impactful ways in today's society.
Impact on Individuals
For the individual, the weight of stigma can be crippling. It fosters a culture of silence, where fear of judgment overrides the pursuit of health. Individuals may forgo seeking help to avoid being labeled as 'weak' or 'unstable,' leading to a dangerous cycle of untreated mental health conditions. This avoidance not only hampers personal well-being but can also lead to severe long-term psychological and physical health issues.
Effects on Families
Families, too, bear the brunt of mental health stigma. In some cases, this can cause feelings of shame and guilt associated with having a family member diagnosed with a mental health condition. This can lead to isolation, strained relationships, and a lack of open communication. Families may struggle in silence, perpetuating the stigma and hindering the possibility of seeking collective healing and support.
Community Consequences
On a broader scale, stigma affects community cohesion and support systems. Misunderstandings and myths about mental health can lead to increased social distancing and a lack of empathy towards those struggling. Communities may inadvertently create environments where mental health issues are ignored or minimized, unintentionally hindering policy reform, and deterring individuals from seeking the help they need.
The Ripple Effect of Seeking Treatment
For Individuals: Provides Hope
The decision for an individual to seek mental health treatment marks the beginning of an impactful journey. Access to therapy, medication, and support networks can lead to significant improvements in quality of life. Individuals often experience a reduction in symptoms, an increase in personal empowerment, and an overall better understanding of their conditions. Treatment fosters resilience, equipping people with the tools to cope more effectively with life's challenges. The courage to seek help not only benefits the individual but also serves as a beacon of hope for others, demonstrating that vulnerability and strength can coexist.
For Families: Strengthened Bonds
When one member of a family decides to seek treatment, the effects can reverberate throughout the household, leading to stronger, more supportive relationships. Treatment can even involve family therapy sessions that encourage open communication and understanding, helping to dispel myths and alleviate fears surrounding mental health conditions. As families learn and grow together, they dismantle the internalized stigma that may have kept them from seeking help. This collective healing process can shift the family unit into an invaluable source of support.
For Communities: A Collective Shift
The positive impact of seeking mental health treatment extends beyond the individual and family to permeate the community at large. Communities that embrace mental health education and support services foster an environment of acceptance and understanding. As more individuals come forward to share their experiences, the stigma surrounding mental health begins to diminish. This shift can lead to more inclusive policies, increased funding for mental health services, and a stronger, more empathetic community.
Paths to Destigmatization
Destigmatizing mental health treatment requires collaborative efforts from individuals, families, and communities. Here are actionable steps each group can take to contribute to this vital cause.
For Individuals: Embrace and Advocate
Embracing Vulnerability: Sharing personal stories and struggles can demystify mental health issues and challenge societal perceptions.
Education: Learning about mental health conditions dispels myths and combats self-stigma, fostering a healthier self-image.
Seeking Support: Engaging with therapy, support groups, and wellness resources not only aids in personal recovery but also demonstrates the positive effects of seeking help.
For Families: Openness and Support
Open Communication: Fostering a household environment where discussing mental health is encouraged and free from judgment strengthens familial bonds.
Education: Participating in family counseling and attending educational workshops together enhances collective understanding and empathy.
Support for Treatment: Actively supporting family members in their treatment journey underscores the importance of mental health care, wellness and recovery.
For Communities: Awareness and Inclusion
Awareness Campaigns: Organizing mental health events, workshops, and seminars educates the public, challenges stigma, and promotes a culture of support.
Policy Advocacy: Supporting policies that improve access to mental health care and protect the rights of those with mental health conditions drives systemic change.
Inclusive Support Systems: Developing community resources that are accessible and welcoming to all, regardless of their mental health status, fosters a sense of belonging and support.
Conclusion
As Mental Health Awareness Month 2024 unfolds, let us commit to ending the negative mental health stigma together. By understanding and taking action towards the deep-seated roots of stigma, we can foster a world where seeking mental health is embraced as a strength. Let this be a call to action for individuals, families, and communities to join forces in promoting mental health awareness, understanding, and compassion.
Resources
We encourage everyone to engage with local and national mental health initiatives, not just during Mental Health Awareness Month but throughout the year. Below are resources to help you start this journey:
Telemynd: Offers nationwide online mental healthcare services, allowing individuals to access professional help from the comfort of their homes, making it a convenient resource for those seeking confidential support.
National Alliance on Mental Health (NAMI): Provides a broad spectrum of support and education resources for individuals and families affected by mental health conditions, serving as a beacon for advocacy and public awareness efforts.
Mental Health America (MHA): Focuses on early identification and intervention for those at risk, offering tools and resources to understand and improve mental health, thereby acting as a preventive and supportive resource.
World Health Organization (WHO) Mental Health: Delivers global resources, research, and guidelines on mental health, aiding in the development of policies and practices to improve mental health care worldwide.
Together, we can destigmatize mental health treatment and pave the way for a healthier, more understanding society.

Proper mental health care is essential in any community, but especially in those where it has historically been stigmatized and less available. Due to many factors, including racial trauma and systematic oppression, Black, Indigenous, and people of color (BIPOC) communities have experienced barriers to helpful interventions like therapy and other forms of mental health care. Keep reading to learn more about BIPOC mental health, how to empower mental health in BIPOC communities, and ways to access help when needed. 
Stigma and Current Barriers 
Stigma is prejudice against a specific group of practices, people, places, or nations. It promotes negative stereotypes by labeling a particular group or activity. A substantial amount of mental health stigma in ethnic communities stems from cultural beliefs and negative connotations of help-seeking. 
For instance, in many African American cultures, mental health challenges can be seen as a sign of weakness. Many Asian cultures believe seeking help for mental health conditions is shameful and can reflect poorly on an individual. In some Latinx communities, historical gender roles and the belief that personal matters should be kept private may play a role in avoiding help-seeking. These cultural beliefs can often deter BIPOC individuals from reaching out for support and accessing beneficial care. 
Physical Barriers 
Mental health care services are often unaffordable for BIPOC communities, as research shows that most communities of color typically live below the poverty level. Furthermore, communities of color may have less access to health insurance and have to pay out of pocket for mental health services. Many people in these communities don't have the disposable income to do so, limiting their access to care. 
Mental health providers are also generally located in areas with higher socioeconomic status. Traveling to and from treatment can be an inconvenience for many in BIPOC communities and may also not be feasible. Living at the poverty level, working long hours, and lacking the ability to take time off can also make consistently and conveniently seeking care challenging in BIPOC communities. 
Healthcare Mistrust 
Historically, BIPOC people, particularly members of Black and Latino communities, have felt a sense of mistrust from healthcare providers as a result of the impact of systemic racism that has targeted these communities for generations. 
Current studies show that 7 out of 10 Black Americans feel mistreated by the healthcare system. Experiences like these contribute to the avoidance of seeking care, which can then lead to worsening mental health conditions. 
Lack of Representation 
Historical and current systemic oppression may also contribute to the hesitancy to be vulnerable in BIPOC communities. Finding a therapist who understands race's significant effect on a person's life experiences and traumas is also crucial. With the psychology workforce predominantly made up of white people (84%), BIPOC communities may experience a lack of cultural competence in therapy. This can deter seeking treatment because an individual may feel like their therapist doesn't understand them and cannot help them in the way a BIPOC therapist could. 
Current BIPOC Mental Health Statistics 
Statistics continue to shed light on the prevalence of mental health conditions and the disparities in mental health care for BIPOC communities. A 2022 Blue Cross Blue Shield study examining racial disparities in the diagnosis and treatment of major depression showed that the condition was disproportionately undiagnosed and untreated in Black and Hispanic communities. 
Other studies reveal the stigma surrounding mental health care in BIPOC communities. For example, 43% of Black people and 47% of Hispanic people prefer to handle mental health challenges by themselves instead of seeing a therapist. Furthermore, about 25% of Pacific Islanders and Asian American people receive mental health treatment. The few studies examining mental health care in Indigenous communities also estimated a low percentage of the population accessing care. 
As rates of mental health conditions are often underreported, the percentage of people in BIPOC communities with mental health conditions appears low. Here are reports of mental health conditions, according to the 2017 American Psychiatric Association's report on mental health disparities: 
16% of African Americans  22% of Indigenous people  13% of Asian Americans  24% of people of two or more races  15% of Hispanic Americans   With low percentage rates of reported BIPOC mental health conditions, fewer care options are created for these populations making access to care even more difficult.  
Strategies for Improving Care in BIPOC Communities 
Improving care in BIPOC communities requires a multifaceted approach. With all the factors contributing to stigma and access barriers, mental health professionals need to address these issues and incorporate cultural competence in therapy. The mental health care system can achieve competency in many ways. 
Increase Mental Health Care Accessibility 
Barriers like socioeconomic status, lack of insurance, and physical location can deter people from seeking treatment. Creating low-cost and free community-based programs tailored to the specific needs of people of color can help reduce this barrier. 
Increasing telehealth availability can also help with this access issue. Telehealth allows people to receive mental health care from the comfort and privacy of their own space. It also removes transportation and scheduling barriers, making it easier to seek care when convenient. 
Access to telehealth can not only address location barriers but also allow people of color to cast a wider net for BIPOC therapists who may not have been accessible due to location. Telehealth also creates a more private therapeutic experience, which can help reduce treatment-seeking hesitance due to cultural stigmas. Increasing access to low-cost and state insurance plans, like Medicaid, can also reduce out-of-pocket costs for those with low income. 
Embrace Cultural Differences 
As we mentioned previously, a lack of culturally competent care often deters people of color from seeking treatment. Hiring diverse providers can remedy this issue by creating spaces where BIPOC communities feel comfortable. Having a provider of a similar race or ethnicity may make BIPOC communities feel more understood and at ease when seeking mental health care. 
Providing cultural competence workshops for mental health providers can also help them understand the effect one's culture has on their life experiences and outlooks. Providing care in multiple languages can also increase receptiveness to treatment. 
White mental health providers can benefit from learning more about the experiences of people of color through engaging in community groups. By ensuring approaches to mental health care are appropriate and supportive of one's culture, therapists may experience increased engagement from BIPOC communities regarding help-seeking. 
Educate and Destigmatize 
Educating BIPOC communities about the benefits of mental health care and making culturally competent providers available can help to reduce stigma and increase treatment engagement. Many BIPOC communities are held back from seeking care due to cultural beliefs. Mental health professionals can break down barriers by creating programs to educate and better serve people of color. 
Mental health professionals can start by understanding what races and ethnicities are in their local communities to create culturally sensitive programming that will effectively reach their audience. Health clinics and schools are ideal places to reach young people while increasing the visibility of community needs. Social media can also be a platform to bring attention to mental health conditions and offer treatment resources. 
Build Trust 
Mistrust of the medical community stems back centuries for many BIPOC individuals. Building trust is a complex, multidimensional issue. Changing the system to remove systemic oppression and racist healthcare laws is a first step. As the healthcare system often engages in unfair treatment of the BIPOC community, creating new legislation to improve care and ensure protection may increase trust and the quality of care. 
The healthcare system must take responsibility for how these communities have been treated in the past and consistently make an effort to provide care that empowers BIPOC individuals. Cultural competence among mental health providers is crucial. Care should always align with the client's experiences and expectations to reduce suspicions and worries regarding the healthcare system. Building awareness about BIPOC cultural values and health-related beliefs may help mental health providers foster trusting relationships in these communities and increase beneficial interactions. 
Transparency in care may further build trust. BIPOC communities might benefit from healthcare organization orientations with providers that walk them through the treatment-seeking process. Mental health professionals should always provide spaces where BIPOC individuals feel safe and heard. Explaining potential treatment timelines while showing that providers understand their experiences through a culturally competent lens and are there to help, may increase the likelihood that people of color will feel more comfortable seeking care. 
Community Initiatives and Support Systems 
The cost of services is often a significant barrier to BIPOC mental health care. Creating community-based initiatives with low-cost or free counseling opens the doors to mental health care for more people of color in need. Healthcare organizations should partner with people in the community to understand the challenges specific communities face. 
Organizations can create support systems in the workplace and community. Employers can empower mental health by funding and increasing diversity, equity, and inclusion programs in the workplace and increasing BIPOC representation across all organization levels. Knowing that mental health support is readily available in their workplace can make it easier to get the help they need. 
Community support groups can increase accessibility to care. Support groups can further destigmatize mental health treatment and help people understand that they are not alone. With healthy support systems, people of color may feel more comfortable expressing their challenges to others. Support groups also provide the perfect opportunity to offer free resources and client referrals to mental health services. 
Find Help With Telemynd 
Empowering mental health in the BIPOC community can break down barriers and help people find the help they need. Caring for mental health is essential, and connecting with a mental health specialist can further enhance well-being. 
Telemynd is an accessible virtual mental health service that brings mental health care to you. With an expansive range of mental health professionals from all backgrounds, people can find the most appropriate care for their unique situations. Telemynd accepts several major insurance companies and can connect people with behavioral health specialists nationwide. Click here to contact Telemynd and learn more about BIPOC mental health, the treatment process, and ways to find treatment. 

Back-to-school time can be exciting for kids. It can also open up worries about making and keeping friends. The social aspects of school are often just as important as the academic aspects.
Children and teens enjoy the company of their peers and have more fun when they have companionship and support from people of the same age. Childhood friendships are also an important part of a child's emotional development.
Every adult who cares for children wants that child to have friends. In addition, adults want to see kids learn how to be a good friend. Parents can assist in this learning process and help children develop the skills to make lasting, beneficial friendships.
Why Friendships Matter
Friendships are how children learn to navigate social and emotional interactions with other people. In early childhood, playtime with other children is a place where kids learn about cooperation, empathy, and positive interactions. As kids become teens, their friends act as a support network, encouraging one another in sports, school, and times of stress. These friendships can build self-esteem and improve academic success. Some research shows that strong friendships in the teen years can set the stage for better mental health into adulthood.
Parents and other caregivers can help children cultivate a friendship in obvious ways, like setting up playdates and giving kids rides to see their friends. In addition, adults can help children and teens understand what makes a healthy, positive friendship and how to avoid social relationships that may be harmful in the long run.
Model Healthy Friendships
Showing children behavior that they should emulate is one of the most tried-and-true tactics in parenting. Children observe adult behavior even before they can speak. They imitate what they see, whether that's pretending to drive the car or saying "please" and “thank you."
Adults can use this method to model healthy friendships by engaging in behaviors such as:
Demonstrating empathy, kindness, and respect in their own relationships Engaging in active listening and asking thoughtful questions when interacting with adult friends Saying kind things to and about one another Offering to help others Avoiding speaking unkindly about friends who aren't present Demonstrating the value of diverse friendships by taking opportunities to interact with a variety of people Teach Effective Communication and Conflict Resolution Skills
Friend drama is an inevitable part of life. Kids are engaged in a learning process as they make friendships, and there will be trial and error as they learn. Hurt feelings and disagreements will come up between any group of friends. Teaching them emotional awareness and the ability to communicate emotions can help kids learn to manage conflicts.
Parents and caregivers can help kids handle episodes of conflict by giving them strong communication tools. This is accomplished by:
Teaching children the words to express their feelings so they can explain their actions and reactions effectively Giving children opportunities to talk through what happened and how they feel about it without criticizing or judging them Helping children understand why they feel the way they do and what would make them feel better Teach Empathy and Emotional Intelligence
Empathy and emotional intelligence can bolster a child's communication skills. Both of these qualities involve being aware of and sensitive to other people's feelings. Understanding how others feel is the first step in teaching kids to respond in positive and appropriate ways.
Jamil Zaki, a Stanford University neuroscientist, told the Washington Post that empathy has three dimensions. "One is emotional, vicariously sharing what other people around us view," Zaki explained. "The other is cognitive, which is trying to understand what other people feel and why. And the third is compassion or empathic concern."
Adults can help kids learn about all the dimensions of empathy and emotions with actions such as:
Talking about feelings and connecting them to actions or situations Naming emotions and discussing what kids want when they feel a particular way Helping kids identify clues about emotions in other people Talking to children about how they can respond to others in empathetic and sympathetic ways Empathy and emotional intelligence are also tools that help kids identify incidents when others are not responding appropriately. Children who understand how empathetic relationships should feel will be better able to avoid or leave relationships with people who lack empathy.
Identify Healthy vs. Unhealthy Friendships
Adults should keep an eye on their kids' friendships to make sure the relationship is healthy for the child. Unhealthy or toxic friendships can be detrimental to children, leading to possible emotional distress or engaging in harmful behaviors. As kids get older, harmful relationships may become abusive or coercive. If a child seems to be in an unhealthy friendship, talk to them about the situation.
Observe kids to ensure they and their friends behave in ways consistent with healthy relationships, such as:
Treating each other as equals Being honest and trustworthy Respecting personal boundaries Celebrating each other's successes Standing up for one another Refrain from using peer pressure In addition, look for signs of negative relationships, such as:
Power imbalances between friends Unkind words or behaviors Excessive interpersonal drama Excessive jealousy or possessiveness Excessive competition Controlling behaviors, using social exclusion or bullying Encouragement of rule-breaking Balance Online and Offline Friendships
Many kids, especially teens, interact with friends online. Kids use online gaming, social media, texting, and group communication tools like Discord to talk to friends they know in real life. Research shows that these interactions can deepen real-world friendships and allow kids to continue friendships with people who live far away.
However, online activity should not replace face-to-face interactions. A study from 2014 showed that screen time can affect how well kids interpret body language and facial expressions. Moreover, excessive online time causes a more sedentary lifestyle, which has negative health effects.
Another risk with online interactions is stranger danger. Kids may meet new people on virtual platforms and form friendships with them. Adults need to equip kids with knowledge of online safety to protect them from online predators. Parents should monitor their children's online interactions and employ parental controls on apps to protect kids from people who would harm them.
Encourage Shared Interests and Hobbies
Activities and hobbies are some of the best ways for kids and teens to meet new friends. Sports, art classes, Scout troops, religious youth groups, and after-school clubs are great ways for kids to meet other kids with their interests. This can be especially beneficial for kids who struggle in social situations or don't connect easily with peers. Finding others who already share at least one interest gives them a starting point for forming a friendship.
Parents should take the opportunity to encourage children to have strong friendships from preschool and beyond. Being a good friend and maintaining strong, healthy friendships are skills that will benefit kids for the rest of their lives.

At Telemynd, we are deeply committed to addressing the unique and profound mental health challenges faced by women veterans. Our mission is to transform mental health care, ensuring it is accessible, compassionate, and tailored to the specific needs of those who have served our country. Recent studies, including a pivotal report by Disabled American Veterans (DAV), have illuminated a troubling reality: women veterans are at a significantly higher risk for mental health issues, including suicide, when compared to their male counterparts.
The Urgency for Tailored Screening and Treatment
The suicide rate among women veterans has risen alarmingly, with a notable increase nearly four times higher than that among male veterans. This increase underscores the critical need for mental health services that address experiences unique to women in the military, such as military sexual trauma (MST), intimate partner violence (IPV), and the challenges associated with pregnancy and menopause.
Telemynd's Commitment to Women Veterans
Our virtual mental health services are designed to bridge the gap in care. We offer comprehensive support through virtual medication consultations and therapy sessions, specifically tailored to the experiences of women veterans. Our approach includes:
Enhanced Screening: Early identification and intervention for MST, IPV, Suicidal Ideation and other risk factors are crucial. We have implemented comprehensive screening processes to ensure that these issues do not go unnoticed. Maternity and Post-Partum Support: Recognizing the vulnerability of expecting and new mothers, we provide programs (I would say services instead of programs) specifically designed to address their mental health needs during pregnancy and the post-partum period. Menopause and Mental Health: Collaborating with experts, we aim to develop targeted strategies that address the link between menopause and mental health, reducing the risk of depression and suicide. A Call for Systemic Change
The journey towards equitable mental health care for women veterans is ongoing, and Telemynd is dedicated to leading this charge. By advocating for systemic changes and providing immediate support, we are working towards a future where mental health care is inclusive and effective for all who have served.
Our Collective Responsibility
At Telemynd, we understand the profound impact of providing care that recognizes and addresses the individual experiences of each veteran. Our collective responsibility lies in offering tailored treatment plans and screenings uniquely designed to meet the specific needs of each person we serve. This personalized approach is crucial in addressing the diverse challenges faced by women veterans, ensuring that every aspect of their mental health care is as unique as their service and life experiences.
Telemynd stands at the forefront of this transformation, advocating for a shift towards mental health care that truly understands and caters to the individual. Our dedication to the military community reflects our belief in the importance of accessible, empathetic, and personalized mental health services. Together, we can make a significant difference, ensuring that every veteran, regardless of their unique challenges and experiences, has the opportunity to heal.  
Requesting Care
To request care through Telemynd, start by contacting your local VA and request a behavioral health authorization specifically for Telemynd. The VA will process this request and send an authorization code directly to both Telemynd and you. If you receive the authorization code, simply call us; we will verify the code and take care of any necessary paperwork for you. In cases where you don't have the authorization code in hand, don't worry—the VA will forward your request along with the authorization to us directly. Upon receiving this, Telemynd will reach out to you to coordinate your first appointment, setting the stage for your journey towards personalized and compassionate care.

The holiday season, often hailed as the most wonderful time of the year, brings with it a unique blend of joy, festivities, and warmth. However, beneath the glittering lights and cheerful carols, many individuals find themselves grappling with stress, anxiety, and the pressure to meet heightened expectations. In this comprehensive guide, we'll explore the magical and challenging aspects of the holiday season, offering insights, examples, and solutions to ensure a mentally healthy and enjoyable experience.
Unwrapping the Magic
Festive Traditions and Bonding: The holiday season is a time for cherished traditions, from decorating the tree to baking cookies with loved ones. These activities foster a sense of togetherness and create lasting memories. Spirit of Giving: The act of giving, whether through gifts, time, or kindness, amplifies the holiday spirit. Engaging in charitable activities can bring a sense of fulfillment and purpose. Quality Time with Loved Ones: The holidays provide an opportunity to reconnect with family and friends, strengthening bonds and creating a supportive network. Reflecting on the Year: The end of the year prompts introspection, allowing individuals to celebrate achievements and set positive intentions for the upcoming year. Navigating the Stress and Challenges
Financial Strain: The pressure to buy gifts, host gatherings, and travel can strain finances, leading to stress and anxiety. Family Dynamics: While holidays often emphasize family togetherness, navigating family dynamics can be challenging, causing emotional distress. Loneliness and Isolation: For some, the holidays magnify feelings of loneliness and isolation, especially for those who are away from family or experiencing loss. Overcommitment and Time Pressure: Juggling social events, work, and personal commitments during the holiday season can be overwhelming. Strategies To Implement This Holiday Season
Budgeting Wisely: Create a realistic budget for gifts and celebrations to alleviate financial stress. Consider thoughtful, homemade gifts as a personal touch. Setting Boundaries: Communicate openly with family and friends about your limitations and expectations. Establishing boundaries can prevent unnecessary stress. Prioritizing Self-Care: Make self-care a priority by setting aside time for relaxation, exercise, and activities that bring joy. Remember, it's okay to take a break. Embracing Imperfection: Release the need for perfection in holiday celebrations. Embrace the imperfect moments and focus on the joy of the experience. Seeking Support: Reach out to friends, support groups, or mental health professionals if you're struggling emotionally. Sharing your feelings can provide relief and perspective. Emphasizing Mental Health
Recognizing Signs of Stress: Be aware of common signs of stress, such as changes in sleep patterns, irritability, or difficulty concentrating. Addressing these early can prevent escalation. Telemynd: A comprehensive mental healthcare solution Insurance Coverage: Telemynd is covered by various insurance plans, making mental health support accessible and affordable. Remote Convenience: With 100% remote services, Telemynd allows you to prioritize your mental health from the comfort of your home. Licensed and Experienced Providers: Our team of licensed and experienced mental health professionals ensures high-quality care tailored to your needs. Easy Application Process: Applying for Telemynd is a simple and straightforward process, removing barriers to accessing mental health support. In Conclusion
As the holiday season approaches, let's strive to create a balance between the magical moments and the stressors that may arise. By prioritizing mental health, setting realistic expectations, and seeking support when needed, you can ensure a joyful and fulfilling holiday experience. Consider Telemynd as a valuable resource to support your mental well-being, offering convenience, expertise, and the assurance that you don't have to navigate the challenges alone. May your holidays be filled with magic, warmth, and good mental health.

As the holiday season approaches, the air becomes infused with festive cheer, twinkling lights illuminate neighborhoods, and the sound of carols fills the air. Amidst the merriment, there's a group of unsung heroes silently shouldering the burden of ensuring our gifts and greetings reach loved ones on time—the delivery drivers and postal service workers.
These dedicated individuals play a crucial role in making the holiday season special for countless people. However, the joyous atmosphere often conceals the significant stress and challenges faced by these frontline workers during this bustling time of year.
The Unseen Stress
1. Overwhelming Workload: Delivery drivers and postal service workers experience a surge in demand during the holiday season. The influx of packages and parcels can lead to extended work hours, tight deadlines, and an overwhelming workload. Navigating through crowded streets and managing increased package volumes puts tremendous pressure on these essential workers.
2. Time Constraints: The holiday rush brings with it an urgency for timely deliveries. Postal workers find themselves racing against the clock to meet delivery deadlines, leaving little room for breaks or moments of respite. The pressure to maintain efficiency while delivering an ever-increasing number of packages can be physically and mentally draining.
3. Weather Challenges: Winter weather compounds the stress for these workers. Rain, snow, and icy conditions not only make driving hazardous but also slows down the entire delivery process. Despite facing the elements, these workers strive to ensure that holiday packages reach their destinations intact and on time.
4. Increased Customer Expectations: As expectations for prompt deliveries rise during the holiday season, so does the pressure on delivery drivers and postal service workers. Customers anticipate flawless service, and any delay or mishap can lead to frustration and complaints, adding an additional layer of stress to an already demanding job.
5. Personal Sacrifices: Many delivery drivers and postal workers sacrifice personal time with family and friends during the holidays to fulfill their responsibilities. The heightened demand often means extended work hours, working on holidays, and limited time for their own festive celebrations.
How Telemynd Services Can Help
In recognizing the immense stress faced by delivery drivers and postal service workers during the holiday season, it becomes essential to explore ways to support their mental well-being. Telemynd, a leading provider of mental health services, offers a range of resources that can significantly contribute to managing stress and promoting mental wellness among these frontline workers.
1. Accessible Mental Health Support: Telemynd provides easy access to mental health professionals through telehealth services. Delivery drivers and postal workers can connect with licensed therapists and counselors from the comfort of their homes or safe spaces, eliminating the barriers of time and location.
2. Stress Management Techniques: Telemynd offers personalized stress management techniques tailored to the unique challenges faced by delivery drivers and postal service workers. Through virtual sessions, individuals can learn coping strategies to navigate high-stress situations, manage work-related pressure, and maintain a healthy work-life balance.
3. Confidential Counseling: Confidentiality is paramount in mental health support, and Telemynd ensures that individuals can seek counseling without fear of judgment or disclosure of personal information. This promotes a safe space for workers to address their stressors and challenges openly.
4. Flexible Scheduling: Recognizing the irregular and demanding schedules of delivery drivers and postal service workers, Telemynd provides flexibility in scheduling appointments. This enables individuals to prioritize their mental health without disrupting their work commitments.
5. Employee Assistance Programs (EAP): Telemynd collaborates with organizations to implement Employee Assistance Programs, offering comprehensive mental health support to the entire workforce. This includes access to counseling services, stress management resources, and educational materials to promote a mentally healthy workplace.
In conclusion, the holiday season is a time to express gratitude and extend support to those who work tirelessly to make our celebrations memorable. By acknowledging the unseen stressors faced by delivery drivers and postal service workers, we can take a step towards creating a more compassionate and supportive work environment. Telemynd stands as a valuable ally in this endeavor, offering accessible and effective mental health services to those who play a crucial role in making our holidays brighter. This holiday season let's remember to extend our gratitude and support to the unsung heroes who ensure the magic of the season reaches our doorsteps.

Have you ever watched a horror movie and felt your heart racing, creating a symphony of thumps and thuds? If you have, rest assured, you're not alone. This is a pretty typical reaction to a spine-tingling horror flick. But what causes one person to embrace the thrill while another shudders at the mere thought of it? You probably know folks on both sides of the spooky spectrum, and you might even be a horror enthusiast yourself. Despite the acts of evil, murder, and sometimes torture depicted in these movies, something about them bewitches certain people. Yet, others can't bear to sit through them. Let's dig into the captivating mystery of why some love horror while others recoil from it. After all, 'tis the season to explore the psychology of horror for a Halloween treat.
Understanding the Eerie Essence of Horror
First things first, what exactly is horror? In a general sense, horror is "an intense feeling of fear, shock, or disgust." In the world of cinema, it's a genre that aims to evoke these spine-chilling reactions. Horror movies achieve this by delving into the depths of physical and psychological terror, which sends viewers on a rollercoaster of intense fear, shock, or disgust. Some films even manage to blend all three into a chilling cocktail.
Unraveling the Psychological Enigma of Horror
The psychology of horror movies is a curious journey into the reasons behind our desire for spine-tingling fear. When confronted with fear, the human body kicks into gear, releasing a flurry of chemicals in what's commonly known as the "fight or flight" response. Simultaneously, moviegoers can discern that they are not in any real danger.
As the harrowing tale unfolds on screen, the body experiences a rush of cortisol, adrenaline, endorphins, and dopamine. These chemicals set off a chain reaction in the body that's almost as automatic as turning out the lights. The heart races, blood pressure surges, and our inner hero or heroine prepares for action.
Once the heart-pounding experience ends, there's an overwhelming sense of relief, and the brain bathes in a surge of "feel-good" chemicals. Some people revel in these biological responses, though they might not fully grasp why. The psychology of horror movies delves into the intricate reasons behind why some people feel a thrill from these films while others avoid them like the plague.
The Conditions that Allow the Thrill
Several conditions need to be in place for horror enthusiasts to enjoy their hair-raising adventures. These conditions are always present in horror movies.
Physical Safety: Those indulging in a horror flick need to be certain that no harm will come to them. The key is knowing that the movie is just fiction, which helps maintain a healthy perspective. Psychological Protection: Some horror buffs may find solace in the artistry of special effects and film production. In such cases, the film isn't terrifying because it's admired as an art form. Sense of Bodily Control: Viewers must feel in control of their own bodies. If something gets too intense on the screen, they can always look away or leave the room. Having that sense of control is vital. The Thrill Seekers and the Fear Averse
Why do some people gravitate toward horror movies while others choose to steer clear? It likely has to do with a combination of psychological and biological factors. These factors influence whether someone craves a dose of fear or shies away from it.
Sensation-Seeking: Some viewers relish the sensory rush that horror films provide. Studies suggest they may be more inclined toward thrill-seeking and excitement. The Intensity of Horror: For some, the more potent the emotional rollercoaster, the greater the relief afterward. The stronger the emotions, the more profound the sense of relief. After all, it's that relief that can become addictive. Curiosity: Just like the rubbernecking at a car accident, some can't resist the allure of the unknown. Hearing about the horror genre from others can pique their curiosity. Desire for New Experiences: High levels of openness to new experiences can draw people toward horror. They have a greater appetite for novelty and the unknown. Biological Reactivity: Everyone's wired differently. Some people are more attuned to the physical sensation horror movies induce. For some, it's a fascination, while for others, it's overwhelming. Social Connection Influence: We learn from our social circles. Growing up in a family with a affinity for fear may make someone more susceptible to horror movies. Empathy Level: Highly empathetic individuals often find horror movies distressing, as they experience negative emotions when witnessing harm. Those with lower empathy levels may be more at ease. Gender and Age: Research suggests that younger folks are more likely to embrace horror movies. Additionally, men tend to be bigger fans of the genre than women. Past Trauma: Oddly enough, those who've experienced past trauma may turn to horror as a coping mechanism. It's a release of endorphins that brings a peculiar kind of comfort to some. So, whether you're intrigued by the eerie unknown or simply enjoy the crisp autumn air, the psychology of horror is as complex as the Halloween costumes that fill our streets. Whether you seek the thrill or prefer to steer clear, remember that in the world of horror, there's room for both the trick and the treat. Happy Halloween! 

Being aware of the various types of depression is vital for reducing the misconceptions and stigma revolving around mental health conditions. Millions of people in the United States live with some form of depression. Knowing the signs and symptoms of all the types of depression helps increase awareness so people can seek the proper treatment and self-care. The following guide will go through the six forms of depression, including associated signs and treatments.
Major Depression
Description
To understand what Major Depression looks like, we have listed the DSM 5 criteria below for Major Depressive Disorder . The DSM 5 provides health workers with what signs and symptoms to look for and gives a framework for diagnosing. Major Depression goes beyond simply feeling down or sad and includes the listed signs and symptoms below. If you feel like you are experiencing the symptoms below, we encourage you to reach out to a mental health professional for further assessment.
Signs and Symptoms
Common symptoms of this condition include:
Feeling extremely sad, hopeless, and fearful Resorting to angry outbursts Feeling easily irritable or frustrated Disinterest in activities that were once enjoyed Having various sleep disturbances, like insomnia or sleeping too much Being overly tired even performing small, everyday tasks Appetite changes, leading to weight loss or increased cravings for food and weight gain Slower thinking, speaking, or body movements Feeling worthless or guilty Fixating on past regrets and missteps, leading to self-blame Feeling anxious, restless, or agitated Difficulty concentrating, remembering things, and/or making decisions Suicidal ideation, suicide attempts, or suicide Various physical problems, such as headaches and stomach upset Treatment Options
Treatment plans can look different depending on the individual and can include one or a combination of therapeutic approaches. Below we have listed the three most common forms of treatment:
Medication like antidepressants Psychotherapy (traditional talk therapy) using techniques from cognitive behavioral and/or interpersonal therapy Electroconvulsive therapy (ECT), used to treat life-threatening depression that hasn’t responded to therapy and medication plans. Persistent Depression
Description
Persistent Depression (PDD) is similar in many ways to major depression, sharing some of the same symptoms. However, the difference between the two is the duration of symptoms. In PDD, the symptoms must have been ongoing for at least two years. Adults diagnosed with Major Depression have episodes of symptoms with some gaps in symptom-free time.
Signs and Symptoms
The signs and symptoms below are much like Major Depression:
Feeling depressed and helpless Becoming irritated over little things A change in appetite, either wanting to eat too much or not eating enough Sleep issues, like insomnia or sleeping too much Experiencing fatigue or having low energy Expressing words that indicate a struggle with low self-esteem Difficulty concentrating or making decisions Having feelings of hopelessness Treatment Options
Like Major Depression, the treatment for PDD includes various medicines (SSRIs) and psychotherapy (talk therapy).
Bipolar Depression
Description
Bipolar Depression is a mental health condition that causes extreme mood swings from an emotional high to an extreme low. These alternating mood shifts are referred to as mania or hypomania (extreme high) and depression (extreme low). Approximately 4.4% of adults in the United States experience bipolar disorder in their lives.
Signs and Symptoms
Bipolar Depression can be classified into one of three categories:
Bipolar I: The person has had at least one manic episode, preceded, or followed by hypomanic or major depressive episodes. Sometimes, during the mania phase, a break from reality (psychosis) can occur. Bipolar II: The person has had a minimum of one major depressive episode and one hypomanic episode but never a manic episode. Cyclothymia: A person with this condition will have had at least two years of several periods of hypomania symptoms and depressive symptoms. The depressive symptoms are not as severe as major depression, though. Treatment Options
In most cases, a person affected by bipolar depression will need to take mood-stabilizing medication to help manage the episodes. In addition, the provider will use therapies, such as:
Interpersonal and social rhythm therapy (IPSRT) Cognitive behavioral therapy (CBT) Family-focused therapy Psychoeducation is another helpful tool used to manage bipolar disorder. Psychoeducation is a type of therapeutic approach or intervention that focuses on providing individuals and their families with information and education about mental health conditions, symptoms, treatments, coping strategies, and other relevant topics. The primary goals of psychoeducation are to empower individuals and their support systems, improve their understanding of mental health issues, and enhance their ability to manage and live with these conditions effectively.
Seasonal Affective Disorder
Millions of people are affected by Seasonal Affective Disorder (SAD). People with major depression and bipolar depression have a higher percentage of experiencing this condition than the general population.
Description
Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of the year, typically during the fall and winter months when there is less natural sunlight.
Signs and Symptoms
Some people have fall/winter seasonal affective disorder, while others have spring/summer seasonal affective disorder.
Fall/Winter
Oversleeping or sleeping more than usual Appetite changes, with cravings for carbohydrate foods Weight gain or weight loss Fatigue and tiredness Spring/Summer
Insomnia Low appetite Weight loss Anxious or easily agitated Increased irritability Treatment Options
The three main forms of treatment for seasonal affective disorder are light therapy (exposure to bright artificial light that mimics natural sunlight), psychotherapy, and medication (such as antidepressants).
Postpartum Depression
Description
Postpartum is a medical condition that affects women after they give birth to a baby. In some cases, women may begin to feel postpartum symptoms during pregnancy. Postpartum is a serious condition that consists of a more severe form of depression related to the physical and hormonal changes as a woman’s body returns to its pre-pregnancy state. This form of depression can last for several months or longer.
Signs and Symptoms
Here are some signs and symptoms of postpartum depression:
Overwhelming tiredness or fatigue Depressed mood or extreme mood swings Less interest in everyday pleasures and activities Crying much more than usual Severe anxiety and panic attacks Intrusive thoughts of harming oneself or the baby Struggling to bond with the baby Feelings of worthlessness, guilt, shame, or inadequacy Difficulty with concentration Indecisiveness Intense irritability and anger Withdrawal from family and friends Changes in appetite Insomnia or over-sleeping Restlessness Recurring thoughts of death or suicide Treatment Options
Most treatment options for postpartum involve psychotherapy, antidepressants, or other medications, such as antipsychotic medicines, mood stabilizers, and benzodiazepines.
Since many postpartum symptoms could also mimic those common with becoming a parent, new mothers should consider starting therapy right before/ right after giving birth to monitor any symptoms that arise and help identify postpartum early.
Atypical Depression
Description
Atypical depression is a subtype of major depression with a specific set of symptoms that make it different from typical depression Atypical Depression is milder but more persistent and long-lasting.
Signs and Symptoms
Here are some signs and symptoms of atypical depression:
Mood Reactivity: In atypical depression, individuals experience mood reactivity, meaning their mood can improve temporarily in response to positive events or situations. This is in contrast to the persistent low mood seen in other forms of depression. Increased Appetite and Weight Gain: People with atypical depression often have an increased appetite and may gain a significant amount of weight as a result of overeating. This is a hallmark symptom that distinguishes atypical depression. Hypersomnia: Individuals with atypical depression may experience excessive sleepiness and prolonged sleep durations (hypersomnia). They may sleep more than usual and find it difficult to wake up in the morning. Leaden Paralysis: Some individuals with atypical depression report experiencing a heavy, leaden sensation in their limbs, making them feel physically weighed down. Rejection Sensitivity: People with atypical depression may be highly sensitive to interpersonal rejection, often interpreting social situations negatively and feeling a strong need for social approval. Interpersonal Difficulties: Atypical depression may lead to difficulties in personal relationships due to these heightened sensitivities and emotional responses. Treatment Options
Atypical depression treatment involves psychotherapy (talk therapy) and/or medication (MAOIs/SSRIs). Other factors can also aid patients in feeling better including lifestyle modifications, such as regular exercise, self-care, or stopping alcohol and/or recreational drug use.
Misconceptions
Although much has been done in society to decrease the stigma associated with mental health conditions like major depression and Bipolar Disorder, many people still have misconceptions about it that are important to dispel.
Misconceptions say that:
The person simply lacks willpower. The person is only feeling “blue” and will get over it. Medicine alone should resolve the problem. The person is giving into their feelings. The person can snap out of it easily. Depression affects everyone in the same way. Depression only happens when something negative has or is happening. Depression is the same as anxiety. Only adults get depression. Resources
It’s important for someone who is struggling with a mental health condition, like any of the depressive conditions, to seek out the many available resources. Telemynd is a source of support for those who need to connect with a mental health provider.
Telemynd offers a comprehensive mental health solution for people who want to be matched with qualified, mental health providers. We also partner with a variety of insurance companies to make necessary healthcare access easier.
Telemynd's specialists are here to assist individuals or their loved ones on their journey to improved well-being. Contact Telemynd today.

Seasonal mood changes are a common condition. Millions of people experience mood changes as fall and winter begin. These mood changes can be significant and lead to difficulty managing daily activities. The condition is called seasonal affective disorder or seasonal depression. It can be very distressing and affect work, school, and relationships. 
There are treatments and coping mechanisms for dealing with seasonal depression, so it lessens the impact on work, family time, and other activities.  
What Is Seasonal Depression? 
Seasonal depression, which is sometimes called Seasonal Affective Disorder, is a change in mood that accompanies the change in seasons. The most common type of seasonal depression is fall-onset depression, but some people experience spring-onset mood changes, such as sadness, hopelessness, irritability as well as changes to appetite and sleep patterns. 
Experts diagnose seasonal affective disorder when mood changes occur at the same time of year for at least two years. The mood changes are typically persistent and cause daily symptoms. The symptoms are significant enough that they interfere with daily activities like work, school, or relationships. 
Experts can’t define a single cause for seasonal depression. It may be linked to a number of factors that affect mood and energy such as. 
Serotonin Changes 
One possible cause is a biochemical imbalance in the brain caused by the reduced amount of sunlight in winter. Sunlight may affect a brain chemical called serotonin, which regulates mood and appetite. Less sunlight may mean less serotonin activity in the brain. 
Melatonin Changes 
The change in sunlight may also cause the brain to increase production of melatonin. Melatonin is a hormone that triggers feelings of sleepiness. Increased melatonin production may be responsible for the low energy and fatigue that sometimes comes with seasonal depression. Lack of melatonin may cause sleeplessness associated with spring-onset seasonal depression. 
Circadian Rhythm Changes 
The change in the amount of light and darkness may also affect circadian rhythms. This is the internal clock that signals the body when to sleep and wake each day. Environmental signals like sunrise and sunset can change the body’s natural sleep-wake schedule, as well as signals like when to have meals. Work and school schedules don’t change to accommodate changes to the circadian rhythm, so many people find themselves working against their natural rhythms, which causes tiredness and low moods. 
Who Gets Seasonal Depression? 
Anyone can experience seasonal depression, but it is most common in adults. People tend to notice the onset of seasonal depression between the ages of 18 and 30. On average, women are more likely than men to have seasonal depression symptoms. 
There can be a higher risk for seasonal affective disorder for people who have a personal or family history of mental health conditions such as: 
Anxiety disorder  Major depressive disorder  Bipolar disorder  Panic disorder  Schizophrenia  ADHD  Eating disorders  The physical environment can also increase the risk of seasonal mood changes. People are more likely to experience seasonal depression if they live at latitudes far north or far south from the equator, where there is significantly less sunlight during the winter. People who live in cloudy regions may also be at higher risk. 
Seasonal Depression Symptoms 
The symptoms of seasonal affective disorder are often similar to other forms of depression or anxiety. Symptoms vary depending on whether seasonal depression affects people in the spring and summer or fall and winter. Most people report that symptoms are mild as the seasons start to change, then get worse over time. 
Fall-Onset Depression 
Symptoms of fall-onset depression usually begin in the fall or early winter. Signs and symptoms of fall-onset seasonal depression may include: 
Consistently feeling sad or down  Losing interest in activities one usually enjoys  Having low energy or feeling sluggish  Sleeping more than usual  Changes in appetites, such as carbohydrate cravings or overeating  Difficulty concentrating  Feeling hopeless, worthless, or guilty  Spring-Onset Depression 
Symptoms of spring-onset depression begin in spring or early summer. This type is much less common, though it can be just as severe as fall onset. Signs and symptoms of spring-onset depression include: 
Difficulty sleeping  Low appetite  Feelings of agitation or anxiety  Increased irritability  If depression symptoms don’t get better when winter ends, it may be the result of a more persistent form of depression that isn’t linked to seasonal changes. If this might be the case, a doctor or a mental health care provider can provide support for dealing with chronic depression. 
In severe cases, seasonal depression can lead to thoughts of not wanting to live. Thoughts of self-harm are an emergency. Anyone experiencing suicidal thoughts or wanting to help someone considering self-harm can call the national suicide hotline by dialing 988 for immediate help. 
How Long Does Seasonal Depression Last? 
Seasonal depression can last for many months. Some studies show that people who have seasonal depression experience symptoms for four to five months or 40 percent of the year. Many people notice effects beginning in the fall, with symptoms being most significant in January and February. The effects of seasonal depression tend to taper off in early spring. 
People with spring-onset depression notice symptoms beginning as the days get longer, and mood changes tend to resolve in the fall. 
How to Handle Fall-Onset Seasonal Depression 
No one should have to struggle with fall-onset seasonal depression every year. Certain treatments and coping mechanisms can reduce symptoms and increase energy and sense of well-being. 
1. Light Therapy 
Since fall-onset seasonal depression may be linked to the decrease in sunlight during winter, light therapy can help ease the effects of long, dark days. Treatment involves sitting in front of a special lamp light therapy box that emits a very bright light. Light boxes are available without a prescription, though a doctor or mental health care provider can recommend a lamp to ensure it has the right features. Most people need daily light exposure for at least 20 minutes per day. Symptoms will start to decrease within a week or two, and continuing light therapy will help ensure symptoms don’t return. Some people begin using their light box at the end of summer to prevent symptoms. 
2. Outdoor Time 
Exposure to natural sunlight can also mitigate the effects of seasonal depression by helping the body get used to the new patterns of darkness and daylight. Spending time outside when the weather permits can improve mood. Increasing the amount of sunlight that enters a home or office can help as well. Opening drapes or blinds or sitting in sunny areas of the house can provide a helpful dose of sunlight. 
3. Vitamin D 
One of the effects of sun exposure is vitamin D production. Human bodies need sunlight to produce this essential nutrient. Some people become vitamin D deficient in the winter months, and that can exacerbate feelings of depression. Taking a vitamin D supplement may help, but you should consult your physician before starting any vitamins or supplements. 
4. Therapy 
Talk therapy is helpful for managing depression, no matter what the cause is. Cognitive behavioral therapy can be especially helpful as a way to understand complicated feelings and develop mindful or positive responses to negative emotions. Working with a licensed mental health care professional can help people struggling with seasonal depression understand their emotions, develop coping skills, and improve their outlook. 
5. Medication 
Antidepressants are highly effective at helping reduce the effects of seasonal depression or other causes of depression. These are prescription medications that help balance the neurotransmitters that affect mood. A doctor can prescribe them if other types of treatment aren’t effective enough. It is safe to continue light therapy and talk therapy while taking antidepressants. 
6. Lifestyle Changes 
Engaging in thoughtful self-care can help reduce the effects of seasonal depression. Eating a balanced diet to get complete nutrition can improve overall energy levels. Getting 30 minutes of exercise at least three days per week can boost mood and reduce stress. Staying connected to supportive friends and family and staying involved in enjoyable activities is a good way to improve mood. 
Finding the right treatment plan can help manage mood changes during the cold, dark months of winter. Many people with seasonal depression may benefit from talking to a doctor or a licensed mental health care provider about what treatment they may need. The licensed mental health care providers at Telemynd can help identify the cause of mood changes and recommend steps to start feeling better. 
Taking care of mental health all year long is an important form of self-care. Addressing seasonal depression can make winter and fall more enjoyable times of the year. 

Many parents and experts ask, "Should kids have social media?" Deciding when they are old enough for social media apps and which ones they can use is a complex issue. Social media use among teens is already ubiquitous. One survey reports that up to 95% of teens use a social media platform, and about a third say they're scrolling, posting, or otherwise engaged with social media "almost constantly."
This can be a source of concern to parents who worry when kids are constantly glued to their phones. Adults have justifiable fears that kids will encounter inappropriate material or be approached by strangers. On the other hand, parents may also see their kids using social media to communicate with friends, share favorite music, or organize in-person social events.
Figuring out how to ensure kids are safe and happy online is an ongoing process for all parents.
Negative Effects of Social Media on Mental Health
Social media is still a relatively new phenomenon. Research about how it affects human development is ongoing, and there are no definitive answers yet.
The American Psychological Association acknowledges that there is significant potential for harm to kids' mental health, but the degree varies among individuals. They note, "Not all findings apply equally to all youth. Scientific findings offer one piece of information that can be used along with knowledge of specific youths' strengths, weaknesses, and context to make decisions that are tailored for each teen, family, and community."
There are known risks for social media use. A 2019 study revealed that teens who spend more than three hours a day on social media face double the risk of experiencing symptoms of depression and anxiety compared to teens who spend less time online.
Some kids may experience negative feelings related to comparing themselves to others online. Cyberbullying and hateful comments can negatively affect kids and teens. Exposure to content that contains hateful, violent, or bigoted material can increase feelings of anxiety and depression.
Positive Effects of Social Media
For some kids and teens, social media use may not be problematic. It may even be beneficial. Online interaction can deepen friendships and increase feelings of connectedness. Technology can give kids and teens a way to stay in touch with friends or family who live far away. Gaming sites and video chatting provide real-time interactions and shared activities. Some social media platforms enable kids to showcase artwork, writing, or music.
Setting social media boundaries and expectations requires accounting for all of these factors and applying them to individual children appropriately.
Understanding Your Child's Relationship With Social Media
Before parents can set boundaries on social media use, they need to assess how their kids are using social media. For children just getting their first phone, they may not have any social media accounts. Some kids may use gaming sites with chat functions where all interactions happen in real time. Other kids may have accounts on apps like Instagram, Snapchat, or Reddit, where they can send and post comments, photos, and videos. Parents can start the conversation by asking thoughtful questions, such as:
What sites or apps do kids use? What do they do on social media? Do they post, comment, communicate with DMs, or just look at things other people post? Why do kids like the apps and websites they use? How do online interactions make them feel? What apps and websites do their peers use? Grasping what appeals to kids about online communication can guide discussions about using it safely and wisely. For example, it's important to know if a teen uses private messaging to chat with a friend who has moved away. Adults can take positive uses of social media into account when setting guidelines for use overall.
Establishing Collaborative Guidelines With Your Child
One of the goals for setting rules about social media use is to help kids be mindful of how they spend time online. Rather than setting arbitrary rules, it can be better to have a discussion with kids about online time. Ask them why they spend time on social media apps, what they enjoy about using them, and what they don't enjoy. Ask about how their peers use social media to get a sense of the social media environment in which they operate.
Together, parents and children can build a list of guidelines about how they use social media and how much time they spend online each day. Clearly explain expectations about social media, school, extracurricular commitments, and daily time. Work with kids and teens to find a way to fit social media in around higher priority activities. Set time limits if appropriate. Create an agreement about who they can accept as friends and what privacy settings they employ.
There are pros and cons of parents monitoring social media use. Giving kids privacy is important, but adults also need to be firm about the need for social media safety for kids. Using parental controls to limit and monitor the use of apps can protect kids from predators.
Some families find it helpful to create a contract about social media use. Adults and kids then have a written agreement that they can both use to guide behavior moving forward. Organizations like Common Sense Media offer samples of social media contracts for families.
Identifying Warning Signs of Excessive Use
Excessive use of social media isn't healthy for people of any age. Spending too much time online can distract people from other responsibilities and real-life relationships and exacerbate health issues related to a sedentary lifestyle.
Some kids and teens may fall into a habit of excessive social media use without realizing it's happening. The American Psychological Association (APA) lists the following signs of excessive social media use:
A tendency to use social media even when adolescents want to stop or realize it is interfering with necessary tasks Spending excessive effort to ensure continuous access to social media Strong cravings to use social media or disruptions in other activities from missing social media use too much Repeatedly spending more time on social media than intended Lying or deceptive behavior to retain access to social media use Loss or disruption of significant relationships or educational opportunities because of media use The APA advises parents to regularly assess whether kids are showing signs of problematic social media use. If screen time use is becoming problematic, adults should share their concerns with the child. To change behavior, adults can increase restrictions on the amount of time kids spend online and the kinds of apps or games they are using. Adults should also present kids with alternative activities to replace social media use.
Encouraging Offline Activities and Interactions
One tried and true tactic for getting kids off devices is to offer alternative activities that they enjoy. Many kids feel a little lost when adults say, "Put down the tablet and find something else to do." Adults can help by presenting options of what "something else" can be.
Scheduling regular in-person activities, such as sports, art classes, music lessons, or other interests, is an easy way to plan offline time. Family activities such as camping, hiking, board games, shared meals, and outings to museums, sporting events, and plays can also provide an alternative to online time. Many kids and teens will agree to put devices away during unstructured time with their friends. No screen playdates can foster independent, offline play and strengthen friendships.
Leading by Example
Parents and caregivers can show kids what healthy social media use looks like and talk to them about how they choose to engage with social media. This sets a strong example for kids. Model setting good boundaries with social media rules, such as:
Phone-free meals Periods each day where the whole family stays offline Cutting out all phone use while driving In-person family activities without phones Adults who are concerned that social media is causing mental health problems in a child or teen should reach out to a healthcare provider or mental health professional. Changing social media habits may cut off the source of the problem, but young people will need help dealing with the longer-term effects. Everyone in the family may benefit from talking with a counselor to understand how social media affects them and how to avoid future difficulties.