Mental Health Awareness Week;

Happy Thursday!

Today is Day 4 of Mental Health Awareness Week and today we'll be going over how to get into the right type of therapy and who to contact to do so.

I love this image that I found on Facebook awhile back. Therapy isn't just for depressed and anxious people. There is a place for everyone in therapy. Therapy is healthy.

Admitting that you need help is the hardest part, trust me. Once you do so, you have many options and people to go to in order to receive that help. A simple google search of therapy will do, but below I have listed the proper steps in order to get the help you actually need. These steps are to be used in non-emergent cases, if you or someone you know are dealing with suicidal thoughts or actions, please call 911, or the National Suicide Hotline, 800-273-8255.

Follow these steps to get the correct treatment you may need:

• first, schedule an appointment with your family doctor-- they can refer you to a specialist specific to your needs

• second, know your needs. below are a list of question to ask yourself, so you know what to tell your family doctor when you visit them and they can better identify your condition:

what type of mental health support are you looking for?

are you looking for a healthcare provider who can offer therapy?

are you looking for someone who can prescribe medication?

are you looking for both medication and therapy?

• third, contact your insurance provider (if applicable) and ask what type, if any, mental health services they cover

• fourth, look for therapists online. many times people don't want to go see someone about their condition and would rather do so virtually or over the phone and that's perfectly okay. if you choose this option here are some popular suggestions of who to look for.

American Psychiatric Association

American Psychological Association

Anxiety and Depression Association of America

Depression and Bipolar Support Alliance

International Obsessive Compulsive Disorder Foundation

• fifth, book your appointment. you've found someone to see in person, now you must book the appointment. this is the first official step in getting the help you need! Let them know that this is your first appointment and be aware that there might be a waitlist, so in the mean time, find other sources of support (such as listed above).

• finally, find the right fit. once you find someone that makes you comfortable, is understanding, and matches your needs, you've completed the process! it is now up to you to maintain visits and communication and it's completely up to you to decide to continue with said therapist.

(steps provided and summarized from https://www.healthline.com/health/mental-health-resources#online-and-phone)

Remember, if you don't feel like the first therapist is working for you, you are able to find someone else. You won't hurt their feelings, they just want someone to help in the best way possible, and if that's not them, that's okay. Generally, therapists are very caring people and they only want the best outcome for their patients.

Seeing someone that meets your needs is more important than someone that doesn't help your situation. But, it is up to you to decide that.

If you decide that seeing someone in person, or you don't feel like it's the right time to start therapy, there are many other therapeutic options that don't involve seeing a specialist!

• Hotlines--- many organizations offer hotlines to those needing assistance and can't necessarily go somewhere for help. These hotlines offer help by just dialing a number. Here are some of the popular suggestions:

National Domesic Violence Hotline 1.800.799.SAFE (7233)

for those dealing with domestic violence

National Suicide Prevention Lifeline 800.273.8255

for those dealing with emotional distress

SAMHSA's Hotline 1.800.662.HELP (4357)

for those dealing with substance abuse and mental health conditions

Veteran's Crisis Line 1.800.273.8255 Press 1

specific help to Veteran's and their loved ones

• Mobile Apps--- to help those with mental health conditions cope with daily life. Some offer communication with therapists, some offer peer support, and other offer education information and promote good mental health. These apps should not be used in place of treatment, but used alongside treatment. Below are some free/paid apps that you might find helpful:

Breathe2Relax (free)---portable stress management tool using diaphragmatic breathing

Intellicare (free)---help manage depression and anxiety

MindShift (free)---help youth gain insight to anxiety disorders

PTSD Coach (free)---for verterans and military service members to treat and manage PTSD

SAM: Self-Help for Anxiety Management (free)---management of anixety

Talkspace (free)---connects users to licensed therapists and public therapy forums

Equanimity ($4.99)---meditation app

Lantern (subscription based)---boost emotional well-being

Worry Watch ($1.99)---help users document and manage constant worry.

• Video Game Therapy--- while most of the time video gaming is used for leisure and sometimes profit (like youtubers and streamers), gaming can also be used as therapeutic purposes. Below are some suggested games that may help those dealing with mental health conditions:

Depression Quest---illustrates depression and how it affects people and show people they aren't alone

Luminosity---used to strengthen cognitive ability

Project EVO---specific to those with ADHD and autism for daily therapy

Sparx---used for role-play, only available in New Zealand

SuperBetter---used to increase reselience through continuous obstacles

• Non-Profit Organizations---offer help to those with mental illnesses or grieving a loss of a loved one. Below are a list of popular organizations that may be able to help:

Alliance of Hope for Suicide Loss Survivors---helps those who survived suicide or lost a loved one to suicide

Candle Inc.---help prevent substance abuse

Child Mind Institute---support to children and families coping with a varitey of mental health disorders and learning disorders

Finding Balance---Christian organization helping people have a healthy relationship with food and weight

Hope of Survivors---helps victims of clergy sexual abuse and misconduct

The Trevor Project---supports LGBTQ+ youth

Sober Living America---structured living environment for those recovering from alcohol and drug abuse

• support groups---offer time and space to share story and experiences with similar people who offer and give emotional support. below are some of the popular options.

Alcoholics Anonymous---for people with a history of alcohol abuse

The Compassionate Freind---for those who have lost a child

Narcotics Anonymous---for those with a history of drug abuse

Overeaters Anonymous---for those who deal with history of disordered eating

Well Spouse Assciation---for those who are caretakers for partners with chonic illness

• hospitalization or inpatient care---depending on the condition, there's options to get help.

outpatient care---treated in an office with no overnight treatment

inpatient care---staying overnight at a hospital or treatment center for treatment

partial hospitalization---receive care for many hours and days, but you never stay overnight

residential care---residential center and stay there either temporarily or ongoing basis

• psychiatric hold---allows healthcare professionals to hold patients at a treatment facility, for many reasons including: a harm to yourself or others or are unable to provide basic care to yourself because of mental illness.

In any case, if you need help, there is an option out there for you. Even if you don't think your condition is "that bad," please don't let it get "bad." Reach out and ask for help. Talk to your friends or family members that love you and that you trust. If someone cares about you they will help you.

Just remember, take care of your mind and be kind to others. You never know what someone else is going through.

if someone is reaching out to you, don't push them off. help them! You might be the only person they think they can go to.

Mental health isn't something to joke about. If you know someone that doesn't take mental health seriously, tell them otherwise. Teach them that mental illnesses are serious issues and something that you should be aware of.

Even if it's offering to take someone to the nearest hospital because you don't know what to do, that might be the best option.

Be there for others and they will be there for you...

Come back tomorrow to hear my story!

Thanks for being here(:

xx Loryn