Understanding your mental health

Cerebellum 'little brain'

A ball of tissue at the base of the brain that works to combine sensory information from eyes, ears, and muscles, to help with voluntary movement. - The cerebellum (Latin for "little brain") is a ball of tissue at the base of the brain. It works to combine sensory information from the eyes, ears, and muscles to help with voluntary movement. This includes balance, coordination, and posture. Speech is also coordinated in the cerebellum.

Mental disorder

A disorder that effects a persons cognition, emotion regulation, or behavior due to a problem in mental functioning.

Schizophrenia

A disorder which causes a person to have a distorted view of reality, including hallucinations, delusions, and paranoia.

Optimism (define)

A feeling in which we expect the best to happen. - optimists improves health by strengthening the immune system and optimists are more likely to take action that will prevent illness, make choices that avoid bad experiences, and cultivate friendships and good relationships.

Situational Depression is...

A form of depression that surfaces in a situation because of negative circumstances. - short term, overcome more easily, mild to moderate in nature Changes in life like serious illness, problems at school or work, death of a loved one, or moving away from friends or family can all be related to feelings of sadness, hopelessness, or being overwhelmed, which are symptoms of situational depression

Depression

A mental condition in which a person might have lingering feelings of sadness or hopelessness.

The DSM-5 defines a mental disorder as follows:

A mental disorder is a syndrome characterized by clinically significant disturbance in an individual's cognition, emotion regulation, or behavior that reflects a dysfunction in the psychological, biological, or developmental processes underlying mental functioning.„

Ability model

A model of emotional intellegence involving emotions that help a person be more capable in relating to others.

Trait model

A model of emotional intelligence that is about one's own emotional qualities

Dementia

An umbrella term for memory loss or loss of mental capacity to a degree that it keeps a person from functioning normally.

7.) Q: State anxiety is a type of anxiety present in very specific situations whereas _________ anxiety is present on a regular basis.

A: Trait NOT steady state chronic major or compulsive

2.) Q: True or False? Self-acceptance self-esteem is based on your inherent value whereas achievement self-esteem is based on external conditions or measures.

A: True

20.) Q: True or False? Nutrition, physical activity, and stress management play a significant role in preventing and even reversing symptoms of Alzheimer's disease

A: True. Lifestyle factors like nutrition, physical activity, and stress management, as well as hormone regulation and restful sleep, play a significant role in preventing and even reversing Alzheimer's disease symptoms.

3.) Q: True or False? For mild to moderate depression, antidepressants are no more effective than psychotherapy.

A: True. Taking medication or talking to a therapist is equally effective.

4.) Q: Even though it is less common, seasonal affective disorder can also occur in spring and summer. Which of the following symptoms are typically associated with spring/summer seasonal affective disorder?

A: Weight loss, insomnia, anxiety NOT excess sleep or low energy.

5.) Q: The trait model is akin to personality traits and self-perceptions about one's own emotional qualities. Which of the following factors are measured in the trait model?

A: Wellbeing, sociability, self-control, emotionality NOT self esteem.

1.) Q: People who have a healthy respect for themselves and for others are more apt to take care of themselves and others through healthy lifestyle choices. Having good mental health also means you are more likely to possess which of the following qualities?

A: You appreciate others for who they are, you know your life has meaning and purposes, you are confident in your abilities, to express yourself. NOT you have a fixed mindset or compare yourself to others.

3.) Q: We are each a whole person, and what affects us physically can also affect us mentally or psychologically. Which of the following foods has been shown to improve schizophrenia outcomes and decrease depression prevalence?

A: cereals. Fish, cereals, pulses, and nuts in the diet have been shown to improve schizophrenia outcomes and decrease depression prevalence. NOT carbs sugar sodium or sat fat

19.) Q: A person who is experiencing loss of memory, an inability to focus or concentrate, difficulty communicating, and poor judgement may be diagnosed with

A: dementia

17.) Q: Attention-deficit hyperactivity disorder (ADHD) is associated with people who display persistent signs of inattention and hyperactivity/impulsivity. Which of the following are signs of inattention symptoms?

A: difficulty completing tasks, daydreams, forgetfulness NOT restlessness or inability to sit still, those are Hyperactivity/impulsivity symptoms

10.) Q: Feelings of panic that come on unexpectedly and occur frequently are associated with panic disorder. Which of the following is NOT a common symptom of panic disorder?

A: fear of trying new things NOT feeling lack of control in situations, fear of mundane situations, fear of additional panic attacks, avoidance of certain places.

2.) Q: It is important to recognize possible warning signs for suicide, as it is definitely preventable. Which of the following would NOT likely be a warning sign that someone is contemplating suicide?

A: feeling sadness after the death of a loved one NOT dulling emotional pain, discussing death, thinking they cause pain, expressing calm when anxious.

6.) Q: Premenstrual dysphoric disorder (PMDD) can be thought of as a more severe form of premenstrual syndrome (PMS). In addition to common symptoms of PMS, a woman diagnosed with PMDD would also likely have which of the following symptoms?

A: feelings of worthlessness, lack of day to day interest and responsibilities, serious mood swings NOT taking money risks or paranoia

22.) Q: Substance addictions are the most well-known but there are other behavioral addictions that can disrupt a person's ability to live a productive life. Which of the following could most easily become an addiction?

A: gambling, sex, shopping, video games NOT running

18.) Q: Previously, the term dyslexia for reading and dyscalculia for mathematics were used to describe specific ________________ in the United States and are still used in other countries

A: learning deficits

2.) Q: Which of the following feelings or behaviors can be early warning signs of a mental disorder?

A: low or no energy, hopeless or helplessness, inability to perform tasks, eating or sleeping too much. NOT feeling sadness at the death of a loved one.

21.) Q: A clinical diagnosis where an individual has some loss of brain functioning, usually due to aging, but not to a degree that it keeps them from functioning normally is known as

A: mild cognitive impairment MCI

1.) Q: Cutting, burning, picking skin, or pulling hair are all examples of

A: self-harm

5.) Q: A short-term bout of depression that comes on because of negative circumstances, such as the death of a loved one, is typically referred to as

A: situational depression NOT mild short term traumatic or conditional

9.) Q: Shaking, blushing, sweating, and feeling nauseous around others are common symptoms of what type of anxiety disorder?

A: social anxiety disorder

12.) Q: Bipolar disorder is characterized by extreme swings of low moods, or bipolar depression, and high moods, or manic episodes. Which of the following behaviors or symptoms of bipolar disorder would most likely occur during a manic episode?

A: talking fast and not making sense, taking risks w things like sex and money NOT contemplating suicide, feeling worn out, or having little energy & decreased activity.

11.) Q: True or False? While post-traumatic stress disorder is commonly associated only with adults, particularly in veterans returning from war, children and teens can also be susceptible to post-traumatic stress disorder.

A: true. Children who are victims of abuse or who have experienced trauma or violence may be misdiagnosed with post-traumatic stress disorder.

1.) Q: True or False? Recent research has shown that exercise, compared to traditional treatments for depression such as relaxation training, decreases depression more than the traditional treatment and has similar effects as psychotherapy.

A: true. The best effects were seen with combinations of individual psychotherapy, exercise, and medication, but effects were shown when using exercise alone.

4.) Q: True or False? When it comes to the research results on religiosity and mental health, there is both support and opposition for the connection between the two, but most studies indicate that those who participate in spiritual or religious practices have lower risk of mental health issues and substance abuse problems.

A: true. While there are contradictions to the supporting research, the majority of research does in fact support the conclusion that religious belief is related to better mental health.

1.) Q: The brain contains billions of neurons. Among other things, which of the following functions of the body do neurons coordinate?

A:Thoughts, emotions, behavior. NOT beliefs or values.

WELLNESS BEHAVIORS

Although many mental health disorders are related to how the brain functions and cannot be avoided, numerous studies have shown that physical activity and the consequent improvement in fitness can reduce anxiety.16, 17, 18 Exercise has also been proposed as alternative or adjunctive treatment for depression.

Social anxiety

Anxiety disorder that makes one anxious and fearful of social situations. - Difficulty being around and interacting with other people Fear of being judged Excessive worry prior to engagement with others Feeling nauseous around others Shaking, blushing, or sweating around others - can make it difficult or uncomfortable to function around other people.

The DSM-5 lists about 250 mental disorders. Some of the most highly recognized disorders include the following:

Anxiety disorders Bipolar disorder Depression disorders Neurocognitive disorders due to Alzheimer's disease Neurodevelopmental disorders (autism, ADHD, learning disorders) Obsessive-compulsive disorder (OCD) Personality disorders Schizophrenia Trauma and stress-related disorders

Common compulsions include

Excessive bathing or washing of hands Needing to have items arranged precisely Repeatedly testing to make sure a door is locked or a stove is turned off Being fearful for no reason or imagining situations Unwilling to throw items away even if they are of no use

Brainstem

Links cerebrum to spinal cord & controls many vital functions such as breathing, swallowing, heart rate, blood pressure. controls the flow of information between the brain and the rest of the body. - The brainstem links the cerebrum to the spinal cord. The brainstem is made up of the midbrain (controls motor movements, especially for the eye), the pons (controls sleep, breathing, swallowing, etc.), and the medulla oblongata (controls involuntary actions like breathing, digestion, and sneezing) (Figure 3). The brainstem controls the flow of information between the brain and the rest of the body.

Warning signs for dementia include

Loss of memory Difficulty communicating Poor judgment Inability to focus or concentrate Problems with vision - . A person with dementia will struggle not only with memory loss, but may also have problems relating to communication, judgement, and concentration.

Bipolar disorder

Mental disorder categorized by extreme mood and energy swings

Some of the key symptoms include

Mental or physical health problems associated with the behavior Compulsive behavior that makes it difficult to stop Interferences with productivity or relationships - (think phone) A person can become addicted to things other than alcohol and drugs, like video games and electronics, and this can disrupt their life.

The limbic system includes, among others, the following parts:

The thalamus processes messages passed between the spinal cord and the cerebral hemispheres and has a major role in sleep and consciousness. The hypothalamus controls emotions and regulates your body's temperature, hunger, and homeostasis. The amygdala discerns which memories are stored and where in the brain they are stored. It also is the center for processing fears and other emotional responses. The hippocampus works with the cerebrum to handle memories and consolidates information from short-term memory to long-term memory.

Panic disorder is...

terrible fear in mundane situations, and even have feelings of a lack of control in certain situations. - Feeling of a lack of control in certain situations Fear of additional panic attacks Fear of previous panic situations Avoidance of people and places related to feelings of panic

State anxiety

type of anxiety present in very specific situations

OCPD (obsessive compulsive personality disorder)

will display similar symptoms to those with OCD, but they do not recognize that there is anything wrong with their behavior; that is, they do not recognize any problem with their obsessions or compulsions.

ADHD

with people who display persistent signs of inattention and hyperactivity/impulsivity

Hippocampus

works with the cerebrum to handle memories and consolidates information from short-term memory to long-term memory.

Following are some of the symptoms allied with the seasons:Fall/winter SAD:

Excess sleep Weight gain Low energy

3.) Q: Your belief in your capabilities and what you believe are your chances for success is known as

A: Self-efficacy NOT self esteem worth acceptance or achievement.

Social Anxiety Disorder

A person who is especially anxious and fearful of social situations might have social anxiety disorder, which can also be labeled social phobia (Figure 13). Distrust of others and fear of rejection or embarrassment are dominant feelings in social anxiety disorder. Other symptoms include the following: Difficulty being around and interacting with other people Fear of being judged Excessive worry prior to engagement with others Feeling nauseous around others Shaking, blushing, or sweating around others Social anxiety disorder has been effectively treated with a type of psychotherapy called Cognitive Behavioral Therapy (CBT). This type of therapy involves, in part, short-term goal setting and problem solving. The primary goal is to change patterns of thinking. Sometimes medications are also used. From a more self-help perspective deep-breathing and relaxation techniques can also be part of an effective treatment program to manage stress, and participating in social situations with people you feel comfortable with has also been shown to be helpful. As with any aspect of your overall health, a good diet, adequate sleep, and being regularly active are also appropriate lifestyle treatments.

central nervous system

A system of nerves containing the brain, spinal cord, and nerves that connects the brain to the rest of the body for functionality.

7.)Q:Neuroscientists have discovered some differences between female brains and male brains. Which of the following differences have they found?

A: Females have higher density of neural connections into hippocampus Males have language centers in left hemisphere Females have language centers in both hemispheres NOT males have higher blood flow to cingulate gyrus, men are smarter because of larger brains.

2.) Q: Frontal lobe Parietal lobe Occipital lobe Temporal lobe

A: Frontal lobe - controls thinking, problem solving, organizing, planning, short-term memory, and movement. Parietal lobe - handles sensations such as taste, temperature, and touch. Occipital lobe - interprets what you see with your eyes. Temporal lobe - processes information from your senses of smell, taste, and sound. It also plays a role in language comprehension and memory storage.

16.) Q: Many with autism can have less severe symptoms than others, but about how many people with autism are nonverbal?

A: 30% or 1/3

4.)Q: By the time a child turns six years old, how much does their brain most likely weigh?

A: 90% of adults weight NOT 100, 75, 50, 25

3.)Q: Structures found deep within the brain known as the limbic system control emotions and memories. Which of the following structures are NOT part of the limbic system?

A: Cerebellum NOT Amygdala, Hypothalamus, Hippocampus, Thalamus.

4.)Q: As we continue to learn, neuroplasticity allows our brain to reformat and adapt by...

A: Developing new neural pathways NOT changing how the brain functions, turning glial cells into brain cells, repairing damaged cells or replacing dead tissue.

1.) Q: The American Psychiatric Association (APA) defines mental disorder as a syndrome characterized by clinically significant disturbance in which of the following areas that reflects a dysfunction in the psychological, biological, or developmental processes underlying mental functioning?

A: Emotion regulation, cognition, behavior. NOT empathy and motivation.

4.) Q: What term is used to refer to competencies that can be learned and developed that enhance a person's abilities to relate well to others?

A: Emotional intelligence

5.)Q: During adolescence the parts of the brain regulating emotions and motivation develop quickly. This makes teenagers more susceptible to which of the following than at any other time in their life?

A: Exercising poor judgement, taking chances, not thinking of consequences. NOT cognitive decline or mental illness.

6.) Q: True or False? Optimism improves health by strengthening the immune system and optimists are more likely to take action that will prevent illness, make choices that lead to bad experiences, and cultivate friendships and unhealthy relationships.

A: False. Optimists are more likely to make choices that lead to good experiences and cultivate healthy relationships.

8.) Q: Excessive worrying, having anxious feelings over time, as well as displaying other symptoms such as restlessness, sleep problems, and frustration, may be attributed to

A: Generalized anxiety disorder GAD

23.) Q: Someone with significant limitations to intelligence and mental ability is often diagnosed as having

A: Intellectual disability

15.) Q: Communication disorders include disorders in which of the following area?

A: Language fluency speech sound NOT hearing or learning.

7.) Q: An emotional state that is more general than having a specific emotion or feeling is typically referred to as a

A: Mood not behavior, mindset, perception, lifestyle, etc.

6.)Q: We used to think that brain function automatically started to decline after a certain age. We now know _____________, the development of new neurons, may occur at any age.

A: Neurogenesis NOT osmosis, plasticity, myelination, or synapses.

14.) Q: To reduce their anxiety, someone with ______________________ performs ritualized behaviors that are often outside of their control.

A: OCD

8.)Q: Neurochemicals are found in both men and women but may differ in concentrations and be processed differently. Which of the following neurochemicals are more prevalent in women?

A: Oxytocin + estrogen Not serotonin and test, estrogen and serotonin, oxytocin and test, serotonin and oxy.

13.) Q: Schizophrenia is one of the most serious and disabling mental disorders. It can be nearly impossible for someone with schizophrenia to have normal relationships or function properly in society. Which of the following symptoms would NOT likely be associated with schizophrenia.

A: Recalling memories that cause anxiety NOT disturbances in thinking, difficulty speaking, hallucinations, or strong distrust in others.

2.) Q: Based on research, which of the following exercises would have the most pronounced effects on anxiety reduction?

A: Running swimming cycling NOT non-aerobic like rqcettball or strength training

Obsessive-Compulsive Disorder (OCD)

Approximately two million people have anxiety-causing thoughts or urges serious enough to be called obsessions. To reduce their anxiety, they perform compulsive, ritualized behaviors. People with obsessive-compulsive disorder (OCD) feel these thoughts and rituals are outside of their control but they also recognize their behavior is not normal. Some people with OCD struggle with the everyday demands of life.Obsessions (anxiety and worry causing thoughts) are manifest as compulsions (the behavior that ties to the obsession) (Figure 16).Common obsessions include Extreme worrying about germs or contamination Needing perfect order or symmetry Checking constantly Blaming self for something they did not do Hoarding possessions Common compulsions include Excessive bathing or washing of hands Needing to have items arranged precisely Repeatedly testing to make sure a door is locked or a stove is turned off Being fearful for no reason or imagining situations Unwilling to throw items away even if they are of no use - A person with obsessive-compulsive personality disorder (OCPD) will display similar symptoms to those with OCD, but they do not recognize that there is anything wrong with their behavior; that is, they do not recognize any problem with their obsessions or compulsions.Treatments for OCD typically combine medications and psychotherapy. Both individual, group, and family therapy have been shown to be effective for many with OCD. In cases when a patient does not respond to traditional therapy, deep brain stimulation (DBS) has been used. Deep brain stimulation is a surgical procedure involving implanting electrodes in specific areas of the brain, then sending electrical impulses through the electrodes to those areas of the brain. DBS has not been thoroughly studied for its efficacy and safety in treating OCD, and is typically only used when other therapies fail.

Early Warning Signs

Are you unsure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviors can be an early warning sign of a problem: Eating or sleeping too much or too little Pulling away from people and usual activities Having low or no energy Feeling numb or like nothing matters Having unexplained aches and pains Feeling helpless or hopeless Smoking, drinking, or using drugs more than usual Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared Yelling or fighting with family and friends Experiencing severe mood swings that cause problems in relationships Having persistent thoughts and memories you can't get out of your head Hearing voices or believing things that are not true Thinking of harming yourself or others Inability to perform daily tasks like getting to work or school

Birth and Early Childhood

At birth the brain is about 25% of its adult weight. By six months it is about 50%, by two years it is 75%, and by four to six years it is about 90% of its adult weight. The early brain contains stem cells that eventually form neurons and glial cells (cells that support nerve cells). At birth there are an estimated 100 billion neurons, the same number as in adult brains. Using simple math, you can appreciate the wonder of prenatal brain development (Figure 5).During early childhood neurons are constructed simply, but they become more complex in later years. Extensive development occurs in the front of the brain associated with language and movement. - If pregnancy lasts about nine months and there are 100 billion neurons in the brain at birth, then during pregnancy the average rate of growth is about 250,000 neurons per minute.

Attention-Deficit Hyperactivity Disorder (ADHD)

Attention-deficit hyperactivity disorder (ADHD) is associated with people who display persistent signs of inattention and hyperactivity/impulsivity. Inattention symptoms include difficulty completing tasks, having frequent daydreams, and experiencing forgetfulness (Figure 17). Hyperactivity/impulsivity symptoms include the inability to sit still, general feelings of restlessness, and even anger. ADHD occurs in children and adults but usually begins in childhood and can carry over into adulthood.

Autism Spectrum Disorder (ASD)

Autism spectrum disorder (ASD) includes autism, Asperger's disorder, childhood disintegrative disorder, and pervasive developmental delay disorder. Characteristics of ASD are having difficulties in social interaction and communication and displaying restrictive and repetitive behaviors (RRBs).About one-third of people with autism are nonverbal and about one-third have an intellectual disability. Many with autism can be what is called high functioning and have less severe symptoms than some others. Anxiety disorders, phobias, sleep disorders, gastrointestinal disorders, and seizures often accompany autism.Autism usually is detected in children two to three years in age but could be noticed as early as 18 months. Early detection and intervention greatly improve the child's opportunity for living a successful life.

MOVING FORWARD

Be sensitive to those around you who might be dealing with a mental disorder. Be diligent in practicing your wellness lifestyle behaviors as a possible protection against depression and other negative moods. Focus on being grateful for what you have in life; avoid worrying about what you don't have. Realize that good mental health is a key component of your total integrated wellness.

Suicide

Behavior intended to end ones life, usually to end emotional pain.

Other Common Mental Health Disorders

Besides the depression and anxiety disorders previously discussed, there are other types of mental health conditions that should also be mentioned. These conditions can seriously affect overall health and wellness and can have debilitating symptoms.

Mild Cognitive Impairment (MCI)

small but noticeable decline in cognitive abilities related to memory and thinking skills and it can be a significant predictor of more serious conditions in the future, such as dementia and Alzheimer's disease.

Bipolar Disorder

Bipolar disorder is characterized by extreme mood and energy swings. The low moods and energy are called bipolar depression, and the high moods are called manic episodes. Bipolar disorder is also known as manic-depressive illness. The moods are abnormal, and the lows and the highs can actually occur at the same time. According to the National Institute of Mental Health (NIMH), manic and depressive episodes might manifest in the following ways:10Manic episode: Having extra energy or increased activity Feeling wired or agitated Talking fast and not making much sense Experiencing sleep disturbances Taking more risks with things like sex or money Depressive episode: Having little energy or decreased activity Feeling worn out or hopeless Having muddled thoughts Experiencing sleep disturbances Contemplating suicide Some people with bipolar disorder may experience hypomania episodes, which are less extreme than manic episodes. Someone experiencing these episodes is likely not as adversely affected and can still function normally, but symptoms do have the potential to go to the extremes.Bipolar disorder is difficult to diagnose and can affect everyone differently. It can often be combined with other disorders, such as anxiety disorders and chronic conditions like heart disease, obesity, or other illnesses. Medication such as mood stabilizers and antipsychotics are commonly used as treatments, and psychotherapy can also help people with bipolar disorder, but there is no known cure. Living with bipolar disorder can be a lifelong challenge (Figure 15).

OCD (Obsessive Compulsive Disorder)

Causes a person to have anxiety causing thoughts or urges serious enough to be called obsession

Alzheimer's disease

Changes in brain function most commonly among elderly that cause memory loss.

Alzheimer's Disease

Changes in brain function that affect memory occur with Alzheimer's disease. The hippocampus (responsible for memory and emotion) is the area of the brain most commonly affected. There might be a loss of synapses between brain cells that allow for cells to communicate. Inflammation and disruption of proteins are also detected in cases of Alzheimer's.Alzheimer's is not completely related to aging; it can occur in young people, as well. Lifestyle factors like nutrition, physical activity, stress management, hormone regulation, restful sleep, and so on play a significant role in preventing and even reversing Alzheimer's disease symptoms. It has been thought that there is no way to reverse Alzheimer's, but recent advances in multifaceted treatment have indicated otherwise.12

Following are some of the conditions that put people at risk for anxiety disorders:

Childhood trauma Poverty Family history of anxiety disorders Divorce Death of spouse Additionally, as with depression, women are more prone to anxiety disorders because of brain structure and chemistry. Race and age can also be contributing factors (Figure 12).Anxiety disorders are classified by specific symptoms and the different disorders are covered in the following sections.

Communication Disorders

Communication disorders include disorders in language, speech sound, and childhood-onset fluency, formerly known as stuttering. This category also includes a component of autism spectrum disorder known as social pragmatic communication disorder.

Dementia (2)

Dementia is the umbrella term for memory loss or loss of mental capacity to a degree that it keeps a person from functioning normally (Figure 18). Alzheimer's disease is the most common form of dementia, accounting for up to 80% of dementia cases. Vascular dementia is the second most common type, which occurs after a person has a stroke. Indications are that dementia is hereditary; however, not everyone with a family history of dementia experiences the condition.Warning signs for dementia include Loss of memory Difficulty communicating Poor judgment Inability to focus or concentrate Problems with vision

Depression disorders

Depression is the number one health problem in America for those between 15 and 45 years of age. Depression affects not just the mind, but the entire person. Sleeping, eating, having a healthy sex drive, and interacting socially are often affected by mild to moderate depression. People suffering from depression might also experience associated heart problems.Multiple brain structures can be affected by depression, including the hypothalamus (regulates hormone production), the anterior cingulate cortex (cognition and emotion processing), and the amygdala (related to emotions and memory). Dysfunction in these and other structures can result in imbalances in neurotransmitters or brain chemicals that can lead to depression.People suffering from depression often feel as if they cannot engage in what is going on around them, they often think the sadness they feel will always be with them, and they might even question why they are alive. They might also have trouble thinking clearly, as if their brain is in a fog. People with depression are more prone to turning to alcohol or drugs to escape feelings of sadness. Feelings of hopelessness that can come from depression may also be linked to a fixed mindset, making you feel you are stuck with no relief in sight.It is normal to feel sadness at the death of a loved one or some traumatic change occurring in one's life. That is not depression. Depression is lingering and might even turn into a chronic condition. There are suspected causes such as genes or environment, but there is really no known single cause of depression. Brain imaging shows that the brain of a person with depression functions in a unique manner, but provides limited insight into a specific cause (Figure 7). - For mild to moderate depression, antidepressants are no more effective than psychotherapy. In other words, taking medication or talking to a therapist is equally effective. Other research has shown that exercise and diet can also play a role in effectively treating or managing the symptoms of depression.6 When depression becomes serious, antidepressant medication is often necessary.Major depressive disorder or clinical depression is more serious than mild or moderate depression and the symptoms can include those related to mild and moderate depression. However, major forms of depression often include symptoms such as delusions, stupor, hallucinations, and suicidal thoughts or behaviors. Prevalence of major depression varies based on sex, age, and ethnicity/race (Figure 8). - Adopting attitudes and behaviors that contribute to mental health can actually reconstruct neural pathways in the brain. Reducing stress, exercising daily, eating well—lifestyle behaviors you can choose to practice in your life—are also effective means to offset depression. Studies over many years show these wellness behaviors and attitudes contribute greatly to successfully overcoming depression.7Women are about two times more likely to be depressed than men.8 This has been partly explained by hormonal differences and changes that occur over time between men and women. Women also experience types of depression, like postpartum depression or premenstrual dysphoric disorder (PMDD), that are specific to women. Because of the prevalence of depression in women, men can be less likely to be diagnosed or get the help they need. This is because men often respond to depression by trying to hide their feelings, becoming abusive, or burying themselves in work or some activity. Women tend to be more willing to get help and try to do what it takes to get better.Depression can be very serious and even debilitating. Of the 10.3 million adults in the US that had a major depressive episode in 2016, 64% of those episodes were accompanied by severe impairment. Beyond the direct impact of depression, depressed persons spend nearly two times more money on health care and three times more money on outpatient pharmacy costs.9Depression is a mood you experience that does not seem to go away. Depression is real, but you are not your depression. Even though it is usual for someone with depression to think they cannot do anything about it, you can get help and effective treatments that will reduce or eliminate symptoms of depression. You must believe in yourself, that your life has value, and that how you feel can change. You might be able to do this on your own or you may need professional or medical help, including prescription medication. Either way, know that you do not have to live with depression. With all that is being discovered about the brain, depression, and effective treatments, you can manage depression and live a full and productive life.There are different kinds of depression that have different etiology or causes. The next sections present and discuss some of the kinds of depression that people deal with.

Bipolar disorder: manic vs bipolar depression

Disorder: extreme mood swings and energy swings Depression: low moods and energy Manic: high mood and energy

Mood

Emotional state often described as good or bad that is more general than having a specific emotion

Generalized Anxiety Disorder (GAD)

Excessive worrying and having anxious feelings over time, as well as displaying any of the following symptoms, may be attributed to generalized anxiety disorder (GAD): Frustrated or easily angered Tense muscles Restlessness Constant worrying Difficulty concentrating Fatigued Sleep problems In most cases of GAD there is no apparent reason for the anxiety or worry. People with this type of anxiety cannot seem to stop worrying and often have difficulty staying focused on things that need to be done. Researchers have found that parts of the brain that deal with fear and worry may be linked to GAD.Treatments include psychotherapy and medication. Medications are similar to those used to treat depression. There are also effective augmented treatments to traditional therapies that include getting proper physical activity, eating a healthy diet, stopping smoking or drinking coffee (nicotine and caffeine can increase symptoms of anxiety), getting proper sleep, and using relaxation techniques.

GAD is

Excessive worrying and having anxious feelings over time. - Frustrated or easily angered Tense muscles Restlessness Constant worrying Difficulty concentrating Fatigued Sleep problems

Depression (2)

Extreme feelings of sadness or hopelessness

Common obsessions include

Extreme worrying about germs or contamination Needing perfect order or symmetry Checking constantly Blaming self for something they did not do Hoarding possessions

Panic Disorder

Feelings of panic that come on unexpectedly and occur frequently are associated with panic disorder. A person with this disorder might experience terrible fear in mundane situations, and even have thoughts that all is lost. They will likely experience physical symptoms, as well, such a racing heartbeat, difficulty breathing, and trembles or shakes. Following are other common symptoms: Feeling of a lack of control in certain situations Fear of additional panic attacks Fear of previous panic situations Avoidance of people and places related to feelings of panic A type of psychotherapy called talk therapy is effective in dealing with panic disorder. This type of therapy can help a person understand panic attacks and learn how to cope. Cognitive behavioral therapy is also a common approach to treating persons who have panic attacks. Therapists can actually recreate situations that cause panic attacks with patients in safe settings in order to help the patient feel less threatened.As would be expected, there are also adjunctive lifestyle related approaches to help resolve symptoms of panic attacks. These include compliance to traditional treatment plans; attending support group meetings; avoiding dietary stimulants like nicotine, caffeine, and recreational drugs; being physically active; and getting enough sleep.

Adulthood

Finally, full brain development occurs in the mid to late 20s. Complexity of neurons has increased from childhood and adolescent years with continued learning, and the frontal lobe neurons have completed myelination (the covering or sheath around nerve fibers that insulates and facilitates electrical impulses). Although the brain is considered fully mature around the late 20s, you will continue to develop and eliminate synapses (the connections between neurons) and brain cells throughout your life.With the frontal lobe completely developed and connected, a person is more susceptible to mental illnesses such as depression, anxiety, or schizophrenia. Disease incidence data indicate that as much as 80% of these and other affective disorders or mood disorders are diagnosed in people between age 18 and 25.1In later years a condition known as mild cognitive impairment (MCI) can occur. MCI is defined as small but noticeable decline in cognitive abilities related to memory and thinking skills and it can be a significant predictor of more serious conditions in the future, such as dementia and Alzheimer's disease. Cognitive decline can be offset with healthy lifestyle behaviors but can become a challenge for many starting at around 60 years of age as the effects of unhealthy lifestyle behaviors begin to manifest.Scientists used to think that brain function automatically started to decline after a certain age. We now know that the adult brain can continue to develop new neurons and change neural pathways. Neurogenesis, the development of new neurons, may occur at any age.

SELF-HARM AND SUICIDE

Self-harm and suicide are not the same but self-harm can lead to suicidal behavior. Findings from one study indicate that nearly 50% of those who self-harm attempted suicide at least once.13Self-harm and suicide are more common among younger compared to older adults and there is even great concern for adolescents regarding these behaviors.

BENEFITS OF GOOD MENTAL HEALTH

Having a physically healthy and developed brain is one aspect of mental health but much of mental health derives from healthy lifestyle behaviors discussed in previous chapters, including attitudes and relationships. Sound mental health is experienced, in large measure, from having a good sense of self, based on your inherent value. If you have this in place, you are certainly on the path to being a happy and productive individual. Another crucial element that greatly impacts your mental health is having positive relationships. People who have a healthy respect for themselves and for others are more apt to take care of themselves and others through healthy lifestyle choices.With a good sense of self and positive relationships in place, a person is more capable of managing tensions, anger, or anxiety and even making stress a positive part of life (Figure 6).Having good mental health also means you are more likely to possess many of the following qualities: Having good mental health also means you are more likely to possess many of the following qualities: You learn from mistakes rather than being defeated by them. You work well with others either as a leader or as a follower. You have the ability to be a self-starter and work well on your own. You can disagree with others, yet respect them without feelings of prejudice. You are happy with who you are and find no need to compare yourself to others. You appreciate others for who they are. You find joy in another's success rather than being offended by their achieving something you did not. You listen well and are also confident in your ability to express your ideas. Your mindset is the growth mindset (behavior is distinct from self) rather than the fixed mindset (self is not distinct from behavior). Your growth mindset encourages a passion for learning new things throughout your life. You are mindful of others around you. Your self-awareness helps you to know your life is significant and has meaning and purpose.

Manic episode:

Having extra energy or increased activity Feeling wired or agitated Talking fast and not making much sense Experiencing sleep disturbances Taking more risks with things like sex or money

Depressive episode:

Having little energy or decreased activity Feeling worn out or hopeless Having muddled thoughts Experiencing sleep disturbances Contemplating suicide

Following are common symptoms of PTSD:

Having nightmares, recalling memories that cause anxiety, and reacting emotionally or physically to something that stirs memories of the trauma Suffering from depression, thinking negatively about yourself or others, and finding it hard to have close relationships Experiencing anger issues, excessive fear, and bouts of extreme guilt Avoiding anything that might bring back memories of the trauma, avoiding talking about the trauma, and avoiding personal relationships

Where to Get Help

If you need help, or if you know someone who does, don't hesitate to call for help. There are people and organizations where you can get help and learn more. Kennesaw State University Counseling and Psychological Services You can find help on campus.Kennesaw Campus: 470-578-6600Marietta Campus: 678-915-7391counseling.kennesaw.edu/ Suicide Awareness Voices of Education (SAVE) SAVE is an education website (www.save.org) where you can learn about suicide and suicide prevention. National Suicide Prevention Lifeline at 1-800-273-TALK (8255) The service is available to anyone. Available 24 hours a day, 7 days a week. All calls are confidential.

Middle Childhood and Adolescence

In later childhood the cerebellum develops more fully with a growth spurt occurring around ages 9 to 11. Then during adolescence the parts of the brain regulating emotions and motivation (reasons for acting or behaving a certain way) develop quickly. During this time teens are likely to act before they think about consequences and are more willing to take more chances because of the accelerated brain development that controls emotions and motivation. At the same time, the prefrontal area that handles good judgment and self-control are not usually fully developed yet. The period of development in the brain during teenage years makes the brain especially susceptible to damage due to alcohol or drugs.

Diet

In other chapters we have discussed the role and value of a healthy diet intake. Research and common sense tell you that what you eat can affect you physically and alter risk of many chronic diseases such as heart disease and diabetes. Research and common sense can also be used to justify eating well for mental health. It is not uncommon for mental health issues such as schizophrenia and depression to be associated with what could be considered physical illnesses like heart disease and diabetes.We are each a whole person, and what affects us physically can also affect us mentally or psychologically (Figure 22). For example, refined sugar consumption has increased exponentially in the past 100 years and has been associated with worse outcomes of schizophrenia and greater prevalence of depression. Fish, cereals (grains), pulses (beans, peas, and so on), and nuts in the diet have been shown to have the opposite effect, improving schizophrenia outcomes and decreasing depression prevalence.26Omega-3 fatty acids (a healthy type of oil) can have anti-inflammatory effects in the body and regulate gene functions that improve plasticity in the brain. Saturated fat, however, has been shown to increase risk of neurological dysfunction. This is not to say that some saturated fat is a big problem or that the only type of fat you should eat is Omega-3. As was discussed elsewhere, eating less refined and processed foods and more whole foods leads to better health

Spring/summer SAD:

Insomnia or inability to sleep Weight loss Anxiety

The Brain at Different Stages in Life

Like other parts of the body, the brain develops and grows with age. Brain development actually begins about three weeks after conception. By some standards the brain is said to be fully developed by about 25 years old. Although, in some ways healthy brain development is a lifelong process because leaning, experiences, memories, and skills are created or acquired throughout life (Table 1).Neuroplasticity or brain plasticity is the capacity of the brain to reformat and adapt. As we continue to stimulate our brains and learn, neuroplasticity keeps the brain vital and allows the development of new neural pathways.

Anxiety Disorders

It is common to feel anxiety due to the stresses of life, just as it is common to feel sadness from time to time. Anxiety disorders are similar to depression in that normal emotions become persistent and interfere with living a normal life (Figure 11). State anxiety is a type of anxiety present in very specific situations whereas trait anxiety is present on a regular basis. Anxiety disorders need to be evaluated carefully as they can be associated with depression or obsessive-compulsive disorder. Low blood sugar and having an overactive thyroid are conditions that can be confused with or worsen anxiety disorders. - Following are some of the conditions that put people at risk for anxiety disorders: Childhood trauma Poverty Family history of anxiety disorders Divorce Death of spouse Additionally, as with depression, women are more prone to anxiety disorders because of brain structure and chemistry. Race and age can also be contributing factors (Figure 12).Anxiety disorders are classified by specific symptoms and the different disorders are covered in the following sections.

Post-Traumatic Stress Disorder (PTSD)

Just as the name implies, post-traumatic stress disorder (PTSD) is a mental disorder brought on by being the victim of or simply witnessing a traumatic event. It is commonly associated with veterans returning from combat. Many people experience symptoms of nightmares and anxiety after experiencing a trauma, but eventually those symptoms go away. Those who have more persistent symptoms, which can be severe enough to keep them from living normal lives, are diagnosed with PTSD (Figure 14).Following are common symptoms of PTSD: Having nightmares, recalling memories that cause anxiety, and reacting emotionally or physically to something that stirs memories of the trauma Suffering from depression, thinking negatively about yourself or others, and finding it hard to have close relationships Experiencing anger issues, excessive fear, and bouts of extreme guilt Avoiding anything that might bring back memories of the trauma, avoiding talking about the trauma, and avoiding personal relationships While PTSD is commonly associated only with adults, children and teens can also be susceptible to PTSD. Children who are victims of abuse or who have experienced trauma or violence may be misdiagnosed as having another anxiety disorder or learning disorder when in fact they could have PTSD. This is because many behaviors and symptoms of other anxiety disorders, such as fear, worry, sadness, aggression, self-harm, and drug abuse, are similar to symptoms of PTSD. - The National Center for PTSD of the U.S. Department of Veteran Affairs recommends various forms of psychotherapy as the first stage of treatment for PTSD. These include, but are not limited to, prolonged exposure (learning how to gain control of negative thoughts and emotions), written narrative exposure (writing about trauma and discussing it), and eye-movement desensitization and reprocessing (recalling or remembering the trauma while focusing on a repetitive back-and-forth movement like a swinging pendulum).There are also medication options that have proven to be effective. In severe cases antidepressant and anti-anxiety drugs such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed. The brand names of the most highly recommended medications are Zoloft, Paxil, Prozac, and Effexor. Patients taking these medications are monitored carefully, as these drugs can lead to thoughts of suicide.

Cerebrum

Largest part of the brain; responsible in part for thoughts, emotion, sensation, perception, personality, language and voluntary functions of the body. - largest part of your brain and is responsible in part for thought, emotion, sensation, perception, personality, language, and voluntary motor or movement functions of the body. The outside layer of the cerebrum is the cerebral cortex, the gray matter of the brain that covers the core of white matter. The gray matter is made-up of cell bodies, dendrites, and axon terminals (neural connections), and has deep folds and wrinkles that increase its surface area so more information can be processed. The white matter is made-up of axons (the long part of the nerve cell between the cell body and axon terminal) that connect areas of gray matter. A deep fissure divides the cerebrum into right and left halves, or hemispheres. The hemispheres communicate with each other through the corpus callosum, located at the base of the fissure.Each hemisphere is divided into four lobes:

Religion

Lastly, it is appropriate to introduce some of what is known about the effect of religion on mental health and happiness. While there are some experts who are proponents of this relationship, others are more antagonistic. The American physician and philosopher William James said, "We and God have business with each other; and in opening ourselves to His influence our deepest destiny is fulfilled."28 Then there is the father of psychoanalytic theory, Sigmund Freud, who described religion as "the universal compulsive neurosis of humanity."29When it comes to the research results on religiosity and mental health, there is both support and opposition for the connection between the two. While there are contradictions to the supporting research, the large majority of research does in fact support the conclusion that religious belief is related to better mental health. Of the 540 studies reviewed by one researcher, 51% indicated a positive relationship between various religious affiliations and mental health, 16% indicated a negative relationship and 33% suggested no relationship or mixed results.The findings from the various studies on specific religions are not exclusive to a specific religious affiliation. Researchers have examined the correlation between religion and mental health for many religions, including Catholicism, Protestantism, Islam, Judaism, Seventh-day Adventists, Jehovah's Witnesses, Baha'i, Hare Krishna, and others and positive relationships between religiosity and mental health exist is all cases.In one study considering well-being and aspects of mental health from adolescence to young adulthood it was noted in children and adults that attendance at religious services made a difference. Results indicated that those who participate in spiritual or religious practices had lower risk of mental health issues and substance abuse problems. Weekly attendance at church-related services compared to no attendance lead to greater life satisfaction and better outcomes on a number of character strengths. There was a lower likelihood of marijuana use and less promiscuous sexual activity, including fewer lifetime sexual partners.30, 31, 32We know that lifestyle behaviors can play a significant role in enjoying good psychological or mental health. Where choice is possible, healthy lifestyle behaviors can go a long way in helping each of us be healthier mentally and physically. This will ultimately lead to wellness for the whole being.

Learning Deficits

Learning deficits in the areas of reading, written expression, and mathematics commonly occur together, according to the American Psychiatric Association (APA); however, the DSM-5 no longer differentiates between these areas of learning. Previously, the term dyslexia for reading deficits and dyscalculia for mathematics deficits were used to describe specific learning deficits in the United States and are still used in other countries. These learning disorders are usually discovered early in school-age children but can persist into adulthood.

Learning (Neurodevelopmental) Disorders

Learning disorders are typically manifested and diagnosed in childhood, but can affect individuals their entire lives. Various therapies and early intervention are helpful for most children with learning disorders, but each case is unique so there is no one right way to provide support. Some children will require medications, particularly those with autism or attention-deficit hyperactivity disorders, but many will respond favorably to skilled therapists and educational/school resources. Resources are very important to aid parents, as raising a child with a learning disorder can bring challenges.

Most important thing to do for a friend contemplating suicide

Recognizing warning signs and talking about suicide is one of the most important things you can do to help a friend who is contemplating suicide.

Mild Cognitive Impairment (MCI)

Mild cognitive impairment (MCI) is a clinical diagnosis where an individual has mild loss of brain functioning but not enough to be considered dementia or Alzheimer's disease. Often MCI leads to these more severe conditions but not always. MCI is most commonly due to aging but it can also be caused by drug use.Sometimes treating MCI is done through other conditions that have been shown to contribute to decreased memory function. Conditions like high blood pressure, depression, and even sleep apnea can affect mental and memory function and when treated can reduce symptoms of MCI. Other lifestyle related treatments for MCI include performing regular physical activity, having a diet low in fat and rich in fruits and vegetables, getting plenty of Omega-3 fatty acids, doing intellectual stimulation tasks such as reading and problem-solving games, and memory training.

Moods

Mood is an emotional state that is more general than having a specific emotion or feeling. We often say we are in a good mood or a bad mood. Moods can affect our thinking and problem-solving abilities. They can even impact academic performance, particularly test taking. Negative moods can lead to more serious problems. Sudden mood changes are unusual unless a traumatic event or chemical imbalance in the body or brain takes place.Our perceptions such as optimism or pessimism can have a profound effect on mood. Nutrition, alcohol, sleep, and exercise can also have significant bearing on moods. It is not unrealistic for a person living a healthy lifestyle to have fewer mood swings and have a positive mood and frame of mind than someone who does not.Having now examined some of what contributes good mental health and positive feelings, the remainder of the chapter will cover selected mental disorders and diseases that many are facing today.

PMDD (premenstrual dysphoric disorder)

More severe form of premenstrual syndrome involving multiple persistant syndromes

Learning disorder

Negatively effects ones intellectual abilities, commonly diagnosed in childhood.

Neurons

Nerve cells in the brain that coordinate thoughts, sensations, emotions, behavior, and movement. Billions in brain. communicate with other cells through electrical impulses when the neuron is stimulated. Within a neuron, the impulse moves to the tip of an axon and causes the release of neurotransmitters, chemicals that transmit messages. Neurotransmitters pass through the synapse, the gap between two neurons, and attach to receptors on the receiving cell. This communication process allows you to move, think, and feel.

Self harm

Person might hurt themselves by cutting, burning, picking skin, pulling hair

Here are some immediate strategies for anyone who has thoughts of harming himself or herself:

Postpone any action you are thinking of doing for at least a day Find someone you trust and speak to them Get rid of anything you could use to cause yourself harm Avoid drinking alcohol and doing drugs

Premenstrual Dysphoric Disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) can be thought of as a more severe form of premenstrual syndrome (PMS). Most women get at least one of the symptoms of PMS just prior to getting their periods and many have multiple symptoms, but very few are ever diagnosed with PMDD.Typical PMS symptoms include sensitivity of the breasts, bloating in the abdomen, headaches, lack of energy, disruption of sleep, foggy thinking, and changes in appetite. In addition, to be diagnosed with PMDD, one would likely have at least one of the following symptoms: Feelings of hopelessness or worthlessness Serious mood swings Increased anxiety Lack of interest in day-to-day responsibilities Prone to becoming angry or more easily upset To diagnose someone with PMDD, a doctor will usually track several cycles to see if there is an apparent pattern of behavior or emotion. Treatments vary with individual circumstances and could include antidepressant medication. There is also some limited evidence that a certain diet pattern (especially higher protein and complex carbohydrate intake) can increase tryptophan levels. Tryptophan is an amino-acid precursor for serotonin, which can improve mood.

Exercise

Research suggests that the most pronounced effects of exercise on anxiety reduction are when the exercise is aerobic (for example, running, swimming, and cycling) as opposed to non-aerobic (for example, racquetball, strength training, and flexibility training). Better outcomes are also noted when the exercise regimen is regular and lasting at least 10 weeks, and when initial levels of fitness are low and/or anxiety levels are high.19, 20Performing regular physical activity has also been shown to have beneficial outcomes with other mental health conditions, as well, such as dementia, Alzheimer's disease, and cognitive impairment. In a study of women age 65 and older, those who were most active had 42% less cognitive impairment, were 50% less likely to have Alzheimer's disease, and 37% less likely to have dementia of any type.21Since the early 1900s there have been hundreds of studies that have considered the effect of being physically active on depression outcomes. More recently researchers have conducted meta-analytic reviews (a type of study that attempts to determine the overall effect of something from all or most of the studies that have been done), and results consistently suggest that exercise (both acute and chronic) is related to reactions in depressive symptoms. The antidepressant effect of exercise has been shown even in only a single session of exercise, and the effects of exercise on reducing depression are consistent across age, gender, and type of depression - Some research has shown that when the exercise-training program was longer than nine weeks and involved more sessions, the best effects were noted. Recent research has indicated that higher intensity exercise can also be effective in combating depressive symptoms. When exercise was compared to traditional treatments for depression such as relaxation training, exercise decreased depression more than the traditional treatment and had similar effects as psychotherapy. The best effects were seen with combinations of individual psychotherapy, exercise, and medication, but effects were shown when using exercise alone.22, 23, 24Other obvious benefits of exercise are the healthy side effects that you cannot get with traditional therapies, such as increased muscle tone, decreased risk of heart disease and obesity, and lower blood pressure.Being physically active has also been linked to a number of cellular mechanisms that promote brain health. Physical inactivity may increase susceptibility to degeneration of neurons in the brain, whereas being physically active creates a level of neuroprotection and even neurogenesis, the creation of new nerve cells. Physical activity has also been shown to help regulate neurotransmitters, the chemicals that allow the brain to function properly. Finally, exercise and physical activity have been linked to increased neurotrophic factors. Neurotrophic factors are specialized proteins that are responsible for growth and survival of neurons during development and for maintaining adult neurons. These cellular mechanisms, when optimized by a physically active lifestyle, can improve cognitive function and mental health

Schizophrenia disorder

Schizophrenia is one of the most serious and disabling mental disorders. It is a psychosis, meaning it makes people have a distorted view of reality. Schizophrenia often causes people to live in fear and feel very distrustful. This makes it nearly impossible for someone with schizophrenia to have normal relationships or function properly in society.A person suffering from schizophrenia might experience delusions and hallucinations, difficulty speaking or a lack of emotion in the tone of their voice, depressed feelings, and disturbances with thinking, understanding, or using information.Schizophrenia often manifests in the teenage years. Changes that occur in the brain during puberty can result in imbalances of certain neurotransmitters, especially dopamine and glutamate. Genetic and environmental factors might also come into play, but there is no known cause or specific gene that results in schizophrenia. Men are more often diagnosed with schizophrenia than women and tend to have more severe symptoms. Substance abuse, particularly cannabis, can have a detrimental effect on those with apparent vulnerabilities.With various therapies it is possible to manage schizophrenia, but it is a difficult disorder to treat. The National Institute of Mental Health (NIMH) has a research project, "Recovery After an Initial Schizophrenia Episode (RAISE)," that explores coordinated specialty care (CSC) treatment involving medications, psychotherapy, and education.11 The organization is working with family members of those with schizophrenia to help them become independent and self-sustaining. More effort is being applied for early diagnosis and treatment. If caught early, there is a greater chance that antipsychotic medications and psychotherapy can help the individual lead a productive life.

Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is depression that comes with changes in seasons. Typically, we think of lack of sunlight and the "winter doldrums" as causing SAD. Even though it is less common SAD can also occur in spring and summer (Figure 9). While experts don't know the exact cause of SAD some research has shown that disruption of circadian rhythm (the patterns that the body is accustomed to) can lead to SAD. Sometimes changes in the seasons are also correlated with bouts of the common cold and flu, which can trigger SAD. Decreased amount of sunlight in more northern latitudes during winter months can also have an impact on circadian rhythms and serotonin levels. Some research has shown that serotonin levels decrease with reduced exposure to sunlight that can trigger depression.Following are some of the symptoms allied with the seasons:Fall/winter SAD: Excess sleep Weight gain Low energy Spring/summer SAD: Insomnia or inability to sleep Weight loss Anxiety In addition, frequent negative emotions, loss of interest in activities, and constant sadness can be experienced in each of the seasons. If these feelings persist, there is a good chance the cause is SAD, and those suffering from symptoms will benefit from getting help. Light or phototherapy, psychotherapy, and healthy lifestyle choices can all be effective.

Self-Esteem and Self-Efficacy

Self-acceptance self-esteem is based on your inherent value whereas achievement self-esteem is based on external conditions or measures. Once you trust that every person, including you, has great value, no matter what he or she achieves, you no longer have a need to contemplate self-esteem. Understanding that your value and that of others never declines gives you very stable mental wellbeing.Achievement self-esteem affects mental health when you compare your value to the value of others. This form of self-esteem facilitates a sporadic way of feeling and thinking because the basis for this perspective is always fluctuating. Your appearance will change over time, your achievements will vary, how others feel about you might change, and how much money or status you have is tenuous at best. This kind of self-esteem is not healthy and can lead to other mental health problems.Self-efficacy is your belief in your capabilities and what you believe are your chances for success. This is a very important part of mental health. Self-efficacy has a positive effect when linked to self-acceptance self-esteem. In that mindset you are confident in your abilities but do not let them decide your value. You can be objective and learn from mistakes and successes because your ego is not involved in the process. With achievement self-esteem, however, self-efficacy can actually drive how you think about yourself. If you succeed in life, you like yourself; and if you do not, you think you are a failure. Rather than being objective, you tend to let your achievements or failures define who you are. Your ego is constantly on the line. This also can lead to problems regarding your overall mental wellness.Healthy attitudes toward self generally becomes easier over time, but you will be far ahead of the curve if you understand these healthy self-esteem and self-efficacy perspectives early on.

Self-Harm

Self-injury, self-mutilation, or self-harm is not considered a suicidal behavior. A person might hurt herself or himself by cutting, burning, picking skin, or pulling hair, but these actions are not intended to take one's life. Self-harm is most prevalent among teenage girls but can occur at any age and across the full spectrum of personalities. Often it will accompany anxiety disorders, eating disorders, or substance abuse. It has also been linked to traumatic experiences.If an individual is self-loathing, self-injury might be a behavior that person uses to express emotions otherwise left unexpressed. It can also be a way of reaching out for support from parents or others from whom the individual is seeking approval.Some therapies known to be effective include Psychotherapy Dialectical behavior therapy (DBT) Post-traumatic stress therapies Group or family therapy Relaxation therapy

Emotional Intelligence

Several meta-analyses done within the past decade indicate that emotional intelligence contributes to better mental and overall wellness.2, 3 When scientists considered that there was more to intelligence than strictly cognitive ability measured by IQ tests, the concept of emotional intelligence was born. Emotional intelligence refers to competencies that can be learned and developed that enhance a person's abilities to relate well to others. The term was popularized in Daniel Goleman's book, Emotional Intelligence: Why It Can Matter More than IQ.4 Over the years, the main models of emotional intelligence that have been developed are the ability model and the trait model, each with their accompanying measures (Table 2).The ability model is based on four competencies involving emotions that help a person be more capable in relating to others: Using emotions to successfully solve problems and be effective Perceiving emotions in oneself and others to process feelings Understanding emotions and being aware of and sensitive to input Managing emotions and being able to regulate a range of feelings in appropriate ways The trait model is more akin to personality traits and self-perceptions about one's own emotional qualities. There are four factors measured in the trait model: Well-being Self-control Emotionality Sociability. - We have studied how important relationships are to wellness. Improving your emotional intelligence—choosing your thoughts, feelings, and actions wisely—will further your emotional maturity and contribute to your overall wellness and to mental health specifically.

Situational Depression

Situational depression is just as it sounds. Depression comes on in a given situation because of negative circumstances. This is often a short-term bout of depression that can be overcome more easily than other forms of depression. It could lead to more severe depression but is often mild to moderate in nature. Changes in life like serious illness, problems at school or work, death of a loved one, or moving away from friends or family can all be related to feelings of sadness, hopelessness, or being overwhelmed, which are symptoms of situational depression (Figure 10).Because situational depression is generally less serious than some other forms of depression, supportive psychotherapy is a preferred treatment. Performing adequate physical activity, eating healthy, and getting restful sleep can also effectively help overcome situational depression.

Intellectual Disability

Someone with significant limitations to intelligence and mental ability is often diagnosed as having an intellectual disability. The assessment of cognitive capacity, or intelligence quotient (IQ), is accompanied by an assessment of adaptive functioning. The adaptive functioning score is what determines the severity of the intellectual disability.

Limbic system

Structures found deep within the brain that controls emotions and memories. - Made up of pairs, each part of this system is duplicated in the opposite half of the brain. The limbic system includes, among others, the following parts:

Addictive Behaviors

Substance addictions are the most well-known but there are other behavioral addictions that can disrupt a person's ability to live a productive life. Some are related to finances, such as gambling and even shopping addictions. Media-related addictions are also common, including obsessive use of the Internet, television, video games, computers, or other electronic devices (Figure 19). Sex can also be an addiction.Because these are mostly usual behaviors and are safe in moderation, how do you discern if you have an addiction? Some of the key symptoms include Mental or physical health problems associated with the behavior Compulsive behavior that makes it difficult to stop Interferences with productivity or relationships - Treatment for behavioral addictions may be similar to that available for substance addictions. Specific therapies targeting the behavior can be quite helpful. Relying on willpower alone can be more problematic than helpful when it comes to addictions. Exerting willpower often drives the addiction deeper, creating more desire for the behavior. That is one of the main reasons it is important to get help and not try to overcome the addiction on your own.Once you take the giant first step of recognizing you have a problem, the next best choice is to find someone you can trust who will help in your recovery. These are serious addictions and can be just as problematic as substance addictions. It is important not to treat them lightly or ignore the problem.

Optimism

The familiar adage, "The glass is half full (optimism) or half empty (pessimism)," describes perceptions each of us has. Sometimes we expect the best to happen and sometimes we expect the worst.A mentally healthy individual tends to be more optimistic and is able to have empathy for others. Optimism improves health by strengthening the immune system and optimists are more likely to take action that will prevent illness, make choices that avoid bad experiences, and cultivate friendships and good relationships.Whether one has a positive or negative disposition is influenced greatly by inherited traits, environment (especially family dynamics), and choice. Our belief systems, loved ones, and genuine friendships can help us develop and maintain an optimistic outlook on life regardless of circumstances. The more each of us can define our own perspective, rather than depending on others to form our sense of hope, the more we can shape an optimistic approach to each day. Of course, some days will be tougher than others, but having a positive outlook will certainly enhance our mental wellness.

Suicide

Suicide is a behavior intended to end one's own life. It is one of the top 10 causes of death worldwide. According to the American Psychological Association and the National Institute of Mental Health, in the United States, suicide was the tenth leading cause of death in 2016. Approximately 40,000-45,000 Americans die each year by suicide. For those aged 10 to 35, suicide is the second leading cause of death and the fourth leading cause of death for individuals between ages 35 and 54. In some countries suicides occur more frequently among those over 70 years of age. Men are four times more likely to die by suicide than women. Mental disorders are apparent in 90% of suicides.14, 15Many more contemplate suicide than actually go through with it. A high percentage of suicide attempts end in failure and can cause long-lasting harm to an individual. More than half of those who have a failed suicide attempt will try again.It is important to recognize possible warning signs, as suicide is definitely preventable. A person who is contemplating suicide will likely exhibit some of the following behaviors: Talks about death Thinks they are the cause of another's pain Expresses calm when frequently anxious Excessively uses anything to dull emotional pain Most often people who have suicidal thoughts do not really want to end their lives but have enormous pain beyond their ability to cope. This is why it is so important to know and listen to these warning signs. Talking with friends and family can be of help initially, but skilled therapists are trained to help get to the root of the problem (Figure 20). - Most people do get overwhelmed with pain and have thoughts of suicide at some point in their lives. These emotions are usually only temporary, and there are solutions, even though they might not seem apparent to someone suffering. Here are some immediate strategies for anyone who has thoughts of harming himself or herself: Postpone any action you are thinking of doing for at least a day Find someone you trust and speak to them Get rid of anything you could use to cause yourself harm Avoid drinking alcohol and doing drugs Those with serious suicidal thoughts might need to be treated in the hospital. Regular psychotherapy might not be enough for someone on the verge of committing suicide. This is one reason it is vitally important to get professional help.

lifestyle behaviors are among the best prevention strategies and in some cases even related to cures for some mental health conditions

T

A person who is contemplating suicide will likely exhibit some of the following behaviors:

Talks about death Thinks they are the cause of another's pain Expresses calm when frequently anxious Excessively uses anything to dull emotional pain

Neurochemicals such as testosterone, estrogen, serotonin, and oxytocin are found in both men and women but may differ in concentrations and be processed differently:

Testosterone is a hormone linked to sex drive and aggression. Estrogen is a female reproductive hormone that functions in the development of female secondary sexual characteristics. Serotonin is a chemical in the body that helps regulate mood, appetite, and sexual desire, among other things. Low levels of serotonin have been linked to depression. Oxytocin is a neurotransmitter involved in childbirth and breast-feeding in women. Oxytocin has also been linked to helping people bond and form relationships. Oxytocin and estrogen, more prevalent in women, stimulate interest in relating, whereas testosterone, more prevalent in men, stimulates more interest in aggression.

UNDERSTANDING MENTAL DISORDERS

The American Psychiatric Association (APA) includes a classification system for mental disorders in their book, Diagnostic and Statistical Manual of Mental Disorders or DSM. The DSM-5,5 which is the current and fifth edition of the manual, is considered the main authority on defining and treating mental disorders in the United States. The DSM-5 defines a mental disorder as follows: "A mental disorder is a syndrome characterized by clinically significant disturbance in an individual's cognition, emotion regulation, or behavior that reflects a dysfunction in the psychological, biological, or developmental processes underlying mental functioning.„ The DSM-5 lists about 250 mental disorders. Some of the most highly recognized disorders include the following: Anxiety disorders Bipolar disorder Depression disorders Neurocognitive disorders due to Alzheimer's disease Neurodevelopmental disorders (autism, ADHD, learning disorders) Obsessive-compulsive disorder (OCD) Personality disorders Schizophrenia Trauma and stress-related disorders There are many factors that can contribute to having mental disorders, including biological factors such as genes and brain chemistry, life experiences such as trauma and abuse, and family history of mental illness.Mental health problems are common, but help is available. People with mental health problems can get better, and many recover completely.Now we will explore specific disorders, starting with depression.

Brain

The brain is a soft mass of supportive tissues and nerves that is connected to the spinal cord. The adult brain weighs about three pounds on average and is the most highly complex organ in the body. Mental health experts believe that abnormalities in brain function, in terms of neural connections, brain chemicals, brain injury, and even changes in brain size, contribute to many mental health disorders.While mental illness involves the brain, not all brain disorders are considered a mental illness. In fact, some mental health researchers and practitioners have suggested that mental health may be better addressed if it is considered from a brain health perspective. In other words, by considering brain function or dysfunction, treatment of mental illness may be more effective. A basic understanding of brain anatomy and function can be helpful in learning about mental health issues. - brain is protected by the skull and cerebrospinal fluid. The blood-brain barrier filters blood coming from the bloodstream to the brain to keep out potentially harmful substances. Even with these protections, the brain can still become damaged or diseased.

Cerebrum hemisphere is divided into four lobes:

The frontal lobe controls thinking, problem solving, organizing, planning, short-term memory, and movement. The parietal lobe handles sensations such as taste, temperature, and touch. The occipital lobe interprets what you see with your eyes. The temporal lobe processes information from your senses of smell, taste, and sound. It also plays a role in language comprehension and memory storage.

Differences in the Brain Between Genders

There are quite divergent views on what differences, if any, exist between male and female brains when it comes to behavior and thought processing. However, neuroscientists have discovered other differences that distinguish female from male brains. Examining neurological differences can help explain behaviors and attitudes that might differ generally between genders.None of the structural differences in the brain between men and women affect intelligence levels or cognitive abilities. The size of the brain differs in relation to overall body size, rather than gender. Because men generally have a larger body mass than women, on average they have larger brains. However, the proportion of the size of the brain to overall body size is the same regardless of gender, and brain size has little to no impact on intelligence.Females tend to have a higher density of neural connections into the hippocampus. Therefore, women might gather more stimuli from all the senses and also process more emotional data. They may also be able to more easily retain these feelings and ideas.Females have language centers in both hemispheres, whereas males have language centers in the left hemisphere. This might make women more verbally expressive and more interested in expressing thoughts and feelings with words. Men might move to problem-solving more quickly, whereas women might recall experiences and perform more behavioral analysis before being ready to solve problems. Women also have a higher concentration of blood flow to the cingulate gyrus (part of the limbic system), which would affect processing of emotions.Neurochemicals such as testosterone, estrogen, serotonin, and oxytocin are found in both men and women but may differ in concentrations and be processed differently: - Oxytocin and estrogen, more prevalent in women, stimulate interest in relating, whereas testosterone, more prevalent in men, stimulates more interest in aggression.

The ability model is based on four competencies involving emotions that help a person be more capable in relating to others:

Using emotions to successfully solve problems and be effective Perceiving emotions in oneself and others to process feelings Understanding emotions and being aware of and sensitive to input Managing emotions and being able to regulate a range of feelings in appropriate ways

Achievement Self-esteem

View of oneself based on external conditions or measures like wealth or appearance. Not healthy and can fluctuate and lead to mental health problems unless paired to self acceptance esteem.

Self-acceptance self-esteem

View of oneself based on inherent value.

The trait model is more akin to personality traits and self-perceptions about one's own emotional qualities. There are four factors measured in the trait model:

Wellbeing Self control Emotionality Sociability

Seasonal affective disorder (SAD) is...

depression that comes with changes in seasons

Tryptophan is an amino-acid precursor for

serotonin, which can improve mood.

Having good mental health also means you are more likely to possess many of the following qualities:

You learn from mistakes rather than being defeated by them. You work well with others either as a leader or as a follower. You have the ability to be a self-starter and work well on your own. You can disagree with others, yet respect them without feelings of prejudice. You are happy with who you are and find no need to compare yourself to others. You appreciate others for who they are. You find joy in another's success rather than being offended by their achieving something you did not. You listen well and are also confident in your ability to express your ideas. Your mindset is the growth mindset (behavior is distinct from self) rather than the fixed mindset (self is not distinct from behavior). Your growth mindset encourages a passion for learning new things throughout your life. You are mindful of others around you. Your self-awareness helps you to know your life is significant and has meaning and purpose.

Serotonin

a chemical in the body that helps regulate mood, appetite, and sexual desire, among other things. Low levels of serotonin have been linked to depression.

PMDD is..

a more severe form of premenstrual syndrome (PMS) involving multuple persistant symptoms - Feelings of hopelessness or worthlessness Serious mood swings Increased anxiety Lack of interest in day-to-day responsibilities Prone to becoming angry or more easily upset

Oxytocin

a neurotransmitter involved in childbirth and breast-feeding in women. Oxytocin has also been linked to helping people bond and form relationships.

self-efficacy

belief in your capabilities and what you believe are your chances for success

PTSD

brought on by being the victim of or simply witnessing a traumatic event

Neuroplasticity

capacity of the brain to reformat and adapt, which allows for the development of new neural pathways. - Neuroplasticity or brain plasticity is the capacity of the brain to reformat and adapt. As we continue to stimulate our brains and learn, neuroplasticity keeps the brain vital and allows the development of new neural pathways.

Three major parts of the brain

cerebrum, cerebellum, brain stem. All the parts of your brain are designed to work in harmony, and each part is responsible for specific bodily functions

Neurotransmitters

chemicals in the body that transmit messages from the brain to the rest of the body. - pass through the synapse, the gap between two neurons, and attach to receptors on the receiving cell. This communication process allows you to move, think, and feel.

MCI

clinical diagnosis where an individual has mild loss of brain functioning but not enough to be considered dementia or Alzheimer's disease.

emotional intelligence

competencies that can be learned and developed that enhance a person's abilities to relate well to others - The term was popularized in Daniel Goleman's book, Emotional Intelligence: Why It Can Matter More than IQ.4 Over the years

Hypothalamus

controls emotions and regulates your body's temperature, hunger, and homeostasis.

Frontal lobe

controls thinking, problem solving, organizing, planning, short-term memory, and movement.

A person suffering from schizophrenia might experience...

delusions and hallucinations, difficulty speaking or a lack of emotion in the tone of their voice, depressed feelings, and disturbances with thinking, understanding, or using information.

Amygdala

discerns which memories are stored and where in the brain they are stored. It also is the center for processing fears and other emotional responses.

Men depression

ecause of the prevalence of depression in women, men can be less likely to be diagnosed or get the help they need. This is because men often respond to depression by trying to hide their feelings, becoming abusive, or burying themselves in work or some activity.

The National Institute of Mental Health (NIMH) has a research project, "Recovery After an Initial Schizophrenia Episode (RAISE)," that

explores coordinated specialty care (CSC) treatment involving medications, psychotherapy, and education.11 The organization is working with family members of those with schizophrenia to help them become independent and self-sustaining. More effort is being applied for early diagnosis and treatment. If caught early, there is a greater chance that antipsychotic medications and psychotherapy can help the individual lead a productive life.

parietal lobe

handles sensations such as taste, temperature, and touch.

ASD

having difficulties in social interaction and communication and displaying restrictive and repetitive behaviors (RRBs)

Testosterone

hormone linked to sex drive and aggression.

occopital lobe

interprets what you see with your eyes.

Estrogen

is a female reproductive hormone that functions in the development of female secondary sexual characteristics.

hypomania episodes,

less extreme than manic episodes. Someone experiencing these episodes is likely not as adversely affected and can still function normally, but symptoms do have the potential to go to the extremes.

Women depression

postpartum premestrual two times more likely than man due to hormonal differences Women tend to be more willing to get help and try to do what it takes to get better.

Trait anxiety

present on a regular basis

temporal lobe

processes information from your senses of smell, taste, and sound. It also plays a role in language comprehension and memory storage.

Thalamus

processes messages passed between the spinal cord and the cerebral hemispheres and has a major role in sleep and consciousness.