Dear Dr. J: What should I know about mental health?

Mental health care in the United States today is a complex and evolving landscape. According to the Centers for Disease Control and Prevention (CDC), mental health issues continue to be a prevalent concern, with an estimated 51.5 million American adults reporting symptoms of anxiety or depression in 2020. The COVID-19 pandemic exacerbated this crisis, highlighting the need for accessible and effective mental health services. While there have been advancements in telehealth and increased awareness of mental health, disparities persist in terms of access to care, particularly for marginalized communities. In this blog post, Hello Alpha’s Chief Medical Officer, Dr. Mary Jacobson (affectionately known as Dr. J), answers all your questions about mental health.

Note: In this article, we use gendered terms like “women” and “men.” At Hello Alpha, we use these terms inclusively to refer to anyone who identifies with either term. In some instances, we use “AFAB” (Assigned Female at Birth) and “AMAB” (Assigned Male at Birth) because there are sex-specific differences when it comes to some types of health risks, treatments, procedures, and care.

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How is mental health a women’s health issue?

The bodies of women and people assigned female at birth undergo natural hormonal fluctuations throughout the reproductive stages which impact mental health symptoms. Women with premenstrual syndrome and premenstrual dysphoric disorder (PMDD) have mental health symptoms which are cyclical and occur leading up the menstrual period. Pregnancy and the postpartum and menopause and perimenopause (the stage before menopause) impact mental health, too.

Another aspect of mental health that differs for women is that they are more likely to experience various forms of gender-based violence, including physical, sexual, and emotional abuse. These traumatic experiences can have severe and long-lasting effects on mental health, often resulting in conditions like post-traumatic stress disorder (PTSD), depression, and anxiety.

Societal expectations and gender roles can also place unique pressures on women, such as the pressure to balance work and family life, body image expectations, and emotion suppression stemming from traditional gender roles discouraging women from expressing anger or other “negative” emotions openly. These pressures can contribute to stress, anxiety, and depression. Women are often expected to take on caregiving roles for children, elderly family members, or loved ones with disabilities. While caregiving can be rewarding, it can also lead to increased stress, burnout, and mental health challenges as women juggle multiple responsibilities.

Are there ways that mental health differs between men and women?

Boys and girls have similar rates of anxiety and depressive disorders until females at birth have their first menstrual period. After the first period, women are almost twice as likely as men to have depression and they face higher rates of anxiety disorders. There are multilayered reasons for why, but a crucial factor is the physical body’s impact on mental health. Males at birth while men have a larger prevalence of substance use disorders and antisocial behaviors.

Stress, anxiety, and feeling down are a natural part of being human. At what point is it a good idea for someone to reach out for professional help?

Experiencing stress, anxiety, and occasional feelings of sadness is indeed a common part of the human experience. However, there are specific indicators that suggest it’s a good idea to seek professional help. The majority of people with mental illness do not seek help at all or only with significant delay and worsening mental health symptoms. You should seek help when:

• You have thoughts, emotions or behaviors that are affecting your relationships, your work or your sense of well-being
• You are struggling with challenges — such as a major illness, the loss of a loved one, divorce or job problems
• Alcohol or drugs interferes with your health, your emotions, your relationships, your job or your ability to fulfill your daily responsibilities
• You need the perspectives of an unbiased person to help sort among difficult choices
• You feel that life is no longer worth living

Professional support can provide you with tools and strategies to manage these challenges, enhance your well-being, and help you regain a sense of control over your life. Remember that reaching out for help is a sign of strength and a positive step toward improving your mental health.

The most common postpartum complication is postpartum depression (also called postpartum mood and anxiety disorder). Do you have any advice or tips for new parents?

Depression and anxiety will not go away on their own. Options for treatment include medication, talk therapy or counseling, or both, depending upon the severity.

Here are some ideas you can do to feel better:

• Connect with other moms. Look for a moms’ group in your community or online. These groups may give you the chance to learn from others who are going through or have gone through the same thing and to share your own feelings. Postpartum Support International (PSI) can help you locate groups in your area. Postpartum Progress®​​ ​offers a private online community so you can connect with other moms no matter where you live.
• Make time for yourself. Do something for you, like getting out of the house, or taking a hot bath without interruption. If you can, have your partner, a family member, or babysitter watch the baby regularly and go visit a friend or run an errand. Even short breaks can help you recharge and reduce feelings of overwhelm.
• Do something you enjoy. Whether it is listening to music, reading a book, or watching a favorite movie, take a bit of time each day to do something you enjoy.
• Be realistic. You don’t have to do everything. Parenting can be challenging, and it’s okay to make mistakes. You don’t have to have the “perfect” home. Just do what you can and leave the rest.
• Ask for help. Don’t be afraid to ask for help from family and friends, whether it’s caring for the baby or doing household chores. Make sure you’re communicating with your partner, too. Open and honest communication with your partner is essential and by sharing your feelings, concerns, and responsibilities you can provide support for each other.
• Rest when the baby rests. Sleep is just as important for you as it is for the baby. Sleep when the baby sleeps, during naps and at night.

In addition to these ideas, if you experience persistent symptoms of postpartum depression, such as sadness, irritability, or changes in appetite or sleep, consider speaking with a healthcare provider or mental health professional. They can provide guidance and treatment options tailored to your needs.

What are some ways a person can maintain good mental health?

Maintaining good mental health is paramount for overall well-being. It enhances resilience in the face of challenges, fosters positive relationships, and promotes productivity and creativity. Prioritizing mental health not only benefits the individual but also contributes to a healthier, more supportive community and work environment.

The National Institute of Mental Health shares some tips for how a person can maintain good mental health:

• Get regular exercise. Just 10 minutes of walking, if you are able, meditation, or yoga every day can help boost your mood and improve your health.
• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
• Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
• Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
• Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
• Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
• Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

These ideas may seem overwhelming if you’re already struggling. Connect with an expert like a therapist or coach for help.

What’s a common myth or misconception about mental health you’d like to clear up?

There is a dangerous and pervasive myth that all mental health issues are impossible to prevent.

While it’s true that not all mental health issues can be completely avoided, proactive steps can significantly reduce the risk. Addressing known risk factors, such as providing support and intervention for children, youth, and young adults who have experienced trauma, plays a crucial role in preventing the onset of mental health conditions. By recognizing and addressing these factors early on, we can promote resilience and well-being, ultimately reducing the burden of mental health challenges on individuals and society.

What are some of the barriers people face when trying to access mental health services?

Accessing mental health services is a critical aspect of promoting well-being, yet numerous barriers can hinder individuals from seeking the help they need. Understanding these challenges is essential in order to develop inclusive and effective mental health support.

Some of the key barriers include:

• Shame
• Social stigma
• Racial barriers
• Fragmented or uncoordinated care
• Lack of available providers
• Inadequate insurance coverage
• High out-of-pocket costs

Even with insurance coverage, patients may struggle with:

• A navigation maze to find a provider who is in their insurance network
• A large proportion of psychiatrists or other providers not accepting their insurance
• High rates of claim denials

What are some ways a person can support a family member, friend, or loved one who may be having some struggles with their mental health?

Supporting a loved one who may be grappling with mental health challenges is an act of compassion that can make a profound difference in their journey. In times of need, knowing how to provide effective support can be a lifeline, offering both emotional comfort and practical assistance. Here are several ways to extend that helping hand and foster a nurturing environment for those we care about, sourced from Substance Abuse and Mental Health Services Administration (SAMHSA) recommendations:

• Finding out if the person is getting the care that they need and want — if not, connect them to help
• Expressing your concern and support
• Reminding your friend or family member that help is available and that mental health problems can be treated
• Asking questions, listening to ideas, and being responsive when the topic of mental health problems come up
• Reassuring your friend or family member that you care about them
• Offering to help your friend or family member with everyday tasks
• Including your friend or family member in your plans — continue to invite them without being overbearing, even if your friend or family member resists your invitations
• Educating other people so they understand the facts about mental health problems and do not discriminate
• Treating people with mental health problems with respect, compassion, and empathy

Mental health from Hello Alpha

At Hello Alpha, mental health is a top priority and improving access to quality care is an important part of our organization’s mission. We approach mental health by leveraging primary care in three important ways:

• Screening, diagnosis, & medication management. Visits are available anytime, anywhere in the U.S and screenings are performed regularly with all patients.
• Therapy & referral coordination. We have an asynchronous CBT partner and provide warm handoff to any external talk therapy providers or EAP.
• Self-care support. Hello Alpha has curated and created supportive articles and educational content. We also have a meditation partnership.

This results in proven outcomes: our patients that we’ve seen for mental health average more than 45% reduction in anxiety and depression scores.

If you need support, regardless of whether you seek care from Hello Alpha or another compassionate provider, please take care of yourself. It’s crucial to recognize that mental health isn’t a separate entity; it’s intricately intertwined with our overall well-being, including our physical health. Just as we prioritize exercise and nutrition, nurturing our mental health is essential for leading a fulfilling and balanced life. By tending to our emotional and psychological needs, we pave the way for a healthier, happier existence.

PLEASE NOTE: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE.

The information, including but not limited to, test, graphics, imagines and other material contained on this website are for informational/educational purposes only. No material on this site is intended to substitute for professional medical advice, diagnosis or treatment. A patient-client relationship will only be formed after you enter into a written agreement with an Alpha provider. Always consult a professional in the area for your particular needs before undertaking any new healthcare regimen.