Over the past decade, there’s been a huge movement to normalize talking about mental health as openly as we talk about physical health.Canada’s Bell: “Let’s talk.” The campaign aimed to put a spotlight on mental health and combat the stigma surrounding mental illness. Since then, the campaign has donated his $100 million to Mental Health Canada.
People posted selfies of themselves crying, looking depressed, or stressed to their social media feeds with hashtags like #BellLetsTalk, #mentalhealth, #depression, and #mentalhealthawareness . Others post beautiful photos of themselves and realize that behind that amazing smile, the enviable personality they present to the world is often a far cry from what they really feel. I admitted it.
GenXers and GenZee-ers have bonded over a common struggle, opening the door to openly discuss mental health struggles, and for many, this mental health publicity has been deeply cathartic.
Share our mental health journey
Similar movements are taking hold in various places. In the United States, numerous mental health awareness campaigns have permeated social media feeds and mental sharing over the past decade, especially since the start of the global pandemic. Co-founder and former CEO of Instagram in 2020 Kevin Systrom writes in a blog post: “Every day on Instagram, we see people sharing their mental health journeys and connecting with supportive communities. From dedicated accounts around the issue to unique hashtags that groups adopt, these communities , helps make illnesses that are difficult to see to friends and family visible through photos and videos.”
He recalled how Instagram launched the #HereForYou campaign in 2017, prompted by this natural need for people to share. Since then, the movement has sought to shift the platform, which is known to foster severe FOMO (fear of missing out) for many. Move users to a safe space to share and find support.
Another study conducted by American backpack brand JanSport focused on Gen Z and found that 7 in 10 young people say their mental health is a burden. This is just one of the insights Pugh and his team discovered through his research.their #LightenTheLoad campaign It was created to encourage open conversations about mental health among target groups.
Stigma around mental health issues
But despite these and dozens of other campaigns; bring about change, be 2015 progress report Research conducted by the Bell Let’s Talk Campaign reveals that stigma remains the number one reason why two-thirds of people living with mental illness don’t seek help.
In fact, according to CAMH (Center for Addiction and Mental Health); 2016 Mental Illness Survey64% of Ontario workers are concerned about how their work will be affected if a colleague has a mental illness, and 39% are afraid to tell their boss if they have a mental illness. 40% of respondents agreed that they had experience. I had feelings of anxiety and depression, but I never sought medical help for them.
of Centers for Disease Control and Prevention The (CDC’s) findings are equally discouraging. Between August 2020 and February 2021, the number of people who experienced symptoms of anxiety or depression increased from 36% to 42%, and those who reported needing but not receiving mental health counseling or therapy. The proportion increased from 9.2% to 11.7%.
Reasons for not seeking mental health treatment
If you’re one of the approximately 12% of people who need mental health counseling but don’t get it, it’s probably because of fear of losing your job, fear of being seen as weak or broken. This could be for a variety of reasons, including not being able to afford the treatment. Treatment costs and stigma.
You were raised to “get over it” and “suck it up.” Mental health is not something that is openly talked about in the home. Your Aunt Alice’s OCD was dismissed as some weird artist’s antics, your brother’s nightmares, and a propensity to duck and hide whenever he heard loud bangs, but… It’s completely normal and he’s just a little jumpy. (Does anyone have PTSD?) Your well-meaning parents and friends keep telling you that there’s *really* nothing wrong with you. you’re just insecure. all. of. . time.
The average cost of therapy is $60 to $120 per session, and most Americans pay between $20 and $250 per hour, depending on the number of sessions booked. Although this type of service is free in some countries, it’s easy to see why if you doubt the effectiveness of these treatments, you might end up going to a shopping mall to get treatment instead of seeking treatment from a therapist. . Treatment for mental illnesses such as relationship difficulties, substance abuse problems, eating disorders, and anxiety disorders typically takes about 5 to 10 months to resolve or significantly improve. Sessions average 50 minutes per week. It can cost anywhere from $400 to $10,000 to improve something you’ve been led to believe is no big deal.
You are worried that your family, friends, and colleagues think less of you. I don’t want to be the family’s new “crazy Aunt Alice,” or lose out on the big promotion I wanted because I’m “unstable,” or fear that once people find out, no one will want to date me. There’s no need to worry about it. Relationships are difficult enough without adding the burden of mental illness.
The relationship between mental health and insomnia
So what does this have to do with sleep?
Insomnia is often a precursor or a direct result of mental illness. This is why people who wake up in a bad mood are said to have woken up on the wrong side of the bed. Mental health disorders tend to make it difficult to get enough sleep. Similarly, sleep deprivation, including insomnia, can contribute to the development and worsening of mental health problems.
Each stage of sleep plays a role in brain health, increasing or decreasing activity in different parts of the brain. Improved thinking, learning and memory. Research has also demonstrated that brain activity during sleep has a significant impact on sleep. Emotional and mental health.
Treat insomnia with CBT-I
Cognitive Behavioral Therapy – Insomnia (CBT-I) is based on the following ideas: Negative thinking, or cognitive distortions, are at the root of our problems.. What matters is not the event itself, but how we view it.
While I’m all for consulting a professional when I’m feeling depressed, anxious, or overwhelmed, I love the idea that I can “fix” or help myself. It’s completely private, it’s affordable (most CBT workbooks cost between $15 and $20), and it’s completely private. You can work on yourself at your own time and pace. For some of us, it’s the perfect alternative.
What keeps you up at night?
Do you hold yourself to extremely high standards? Are you putting off certain tasks because you’re worried you won’t be able to perform them perfectly? ”, you may be a perfectionist. There’s nothing wrong with being hardworking and having high standards, but perfectionism can take over your life if left unchecked. So how can we find balance?of CBT Workbook for Perfectionism: Practical skills to help you let go of self-criticism, find balance, and regain your self-worth This may be the book you need to develop a more balanced perspective.
Do you need to change your inner monologue from negative down talk to positive affirmations? Try this exercise Negative Thinking Workbook: CBT skills to overcome repetitive worry, shame, and rumination that cause anxiety and depression.
Tired of “the glass is always half empty” people?Then Happiness Workbook: A CBT-based guide to cultivating positivity and embracing joy. It may give you peace of mind and help you find joy and positivity.
I’m not saying that a $20 book is enough to fix years of self-doubt, severe anxiety, and chronic insomnia. I understand the importance of recognizing mental health issues and seeking appropriate help. But if you’re an overthinker, anxious and stressed out, and you start racing as soon as your head hits the pillow, CBT-I is exactly what you need to get your emotions, worries, and obsessions out on paper and rewrite them. It may be what you need. Turn them into positive affirmations, leave everything on the page, and let it go.
Have you tried CBT? With a therapist or on your own?