Feeds:
Posts
Comments

Posts Tagged ‘depression’

Hope IS a Strategy

Posted in Healthy People, tagged , , , , , on February 2, 2023| Leave a Comment »

My husband, who works in IT, has a shirt that says, “Hope is Not a Strategy.” While this may be true in his line of work and many others, I dare say hope IS at least a partial strategy in many areas of life. For mental and behavioral health professionals hope is most definitely a widely-used strategy! When someone is struggling with a mental health challenge or substance use issue, professionals remind them there IS HOPE of recovery, as it can be difficult for folks to remember people CAN and DO recover.

This time of year can be more difficult for some people, especially those who struggle with Seasonal Affective Disorder (SAD) or it’s milder form Winter Depression. Most people develop symptoms in late fall or early winter that persist until late Spring or Summer. Symptoms may include:

  • Feeling listless, sad, or down most of the day, nearly every day
  • Losing interest in activities you enjoyed
  • Having low energy and feeling sluggish
  • Sleeping too much
  • Experiencing carbohydrate cravings, overeating and weight gain
  • Difficulty concentrating
  • Feeling hopeless, worthless, or guilty
  • Having thoughts of not wanting to live

Spring and Summer SAD (SAD can occur ANY time of year) symptoms include:

  • Trouble sleeping (insomnia)
  • Poor appetite
  • Weight loss
  • Agitation or anxiety
  • Increased irritability

Even those who don’t have these symptoms may struggle at times, and HOPE can be a strategy to help. You can help folks who may be struggling to remember there is HOPE! There are people (mental health professionals) who can and want to help. There are things people can do for themselves to help manage and/or alleviate symptoms. There are people who love and care about them and seeking help is in NO WAY a sign of weakness.

Some self-care tips to maintain good mental health include:

  • Get regular exercise.
  • Eat healthy, regular meals and stay hydrated.
  • Make sleep a priority.
  • Try a relaxing activity.
  • Set goals and priorities.
  • Practice gratitude.
  • Focus on positivity.
  • Stay connected to friends and family.

It took me a long time to realize that I experience SAD because my symptoms start in late summer/early fall. When everyone else is giddy with the changing season, I am filled with dread. I have written about it several times to let others know that SAD does not just occur now. My symptoms actually start to improve as many others start to experience them. One key point about SAD is the re-occurrence of symptoms and the easing of them around the same time each year. Once I FINALLY realized why I unlike the rest of the planet, do not particularly care for fall, I was able to own it and be more proactive in helping myself and others to understand and cope better.

If you or someone you know or love has thoughts of suicide, please call the suicide and crisis hotline at 988 to be connected immediately to a mental health professional. There is HOPE!

References:

Aarth. (2020, April 22). 31 ways to work on your wellness. AARTH. Retrieved January 26, 2023, from https://www.aarth.org/post/31-ways-to-work-on-your-wellness

Deal better with Hard Times. Mental Health America. (n.d.). Retrieved January 25, 2023, from https://mhanational.org/deal-better-hard-times

Mayo Foundation for Medical Education and Research. (2021, December 14). Seasonal affective disorder (SAD). Mayo Clinic. Retrieved January 24, 2023, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved January 25, 2023, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Author: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Reviewer: Ryan Kline, Family and Consumer Sciences and 4-H Youth Development Educator, Ohio State University Extension, Ross County

Read Full Post »

Empty Nest—Now What?

Posted in Healthy Relationships, tagged , , , , on July 28, 2022| 1 Comment »

Ohio State University Campus

A couple months ago I wrote a blog about teaching our children to fly (from the nest). In three weeks, I will be moving my youngest child in to her college dorm. After surviving her senior year, I must now prepare for her departure and for the empty nest that will result.

As a parent, my life has not revolved solely around my children. I have tried to participate in things I enjoy for myself. I realize that to be the best parent I can be, I need to have things that bring me joy that are not dependent on my children. I want my kids to see that adults can have fun and do things that make them happy and still be good parents.

As my daughter prepares for this exciting new time, I am filled with mixed emotions. I am happy she’s doing well and that she wants to take care preparing herself for campus living. I try to avoid thinking about her leaving because I don’t want to dampen her excitement. I know I will likely experience some empty nest syndrome, though I don’t think it will be too severe.

The signs of empty nest syndrome include:

  • Feeling sad, anxious, and stressed about an empty house.
  • Unable to sleep or eat well due to being distracted by your thoughts.
  • Reverting to memories you shared with your kids when they were still living at home.
  • Reminiscing about their childhood and going through things they left behind.
  • Feeling useless or worthless since you no longer need to take care for your children.
  • Languishing—having less energy and motivation to do things you used to or want to do.
smiling couple

Empty nest syndrome can last for years, though most parents adjust to the new situation in about 2 months. Some parents look forward to the freedom from parenting daily, while others dread the thought of not having the kids around. Some, like me, have mixed feelings of excitement and sadness that my role as a parent of a child has ended. Regardless how parents feel, there are things they can do to help reduce empty nest syndrome:

  • Talk to your partner and your child about your feelings.
  • Reconnect with your partner or other significant people.
  • Respect your child’s new independence.
  • Focus on the future and the upsides of an empty nest, not the past.
  • Stay active and consider exercising regularly.
  • Stay disciplined with money.
  • Invest in yourself by doing things you enjoy and practicing self-care.
  • Don’t feel guilty for having fun and enjoying this new chapter.
  • Join a support group for empty nesters.
  • Seek professional help if feelings of sadness, anxiety, or depression persist.

As you navigate this new chapter, give yourself and your young adult some grace. Focus on getting to know your adult child, relish all you both have accomplished and look forward to all that is to come. Since the only constant in life is change, it is best to embrace it.

Author: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Reviewer: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Sources:

Battles, D. M. (2020, November 26). How to cope with empty nest syndrome and be happy again. Lifehack. Retrieved July 27, 2022, from https://www.lifehack.org/809725/empty-nest-syndrome

Carter, S. (2021, June 14). From languishing to flourishing. Live Healthy Live Well. Retrieved July 27, 2022, from https://livehealthyosu.com/2021/06/17/from-languishing-to-flourishing/

Carter, S. (2022, July 8). College send-off: Are you ready? Live Healthy Live Well. Retrieved July 27, 2022, from https://livehealthyosu.com/2022/07/11/college-send-off-are-you-ready/

Educomics. (2021, November 15). Effective ways to combat empty nest syndrome. Educomics.org. Retrieved July 27, 2022, from https://www.educomics.org/watching-your-children-grow-up/

Harmon, M. (2021, December 14). The only constant is change. Live Healthy Live Well. Retrieved July 27, 2022, from https://livehealthyosu.com/2021/12/14/the-only-constant-is-change/  

Harmon, M. (2022, May 24). They have wings, just teach them how to fly. Live Healthy Live Well. Retrieved July 27, 2022, from https://livehealthyosu.com/2022/05/24/they-have-wings-just-teach-them-how-to-fly/

Rupp, M. (2022, April 6). Spring clean your finances! Live Healthy Live Well. Retrieved July 27, 2022, from https://livehealthyosu.com/2022/03/14/spring-clean-your-finances/State of nevada employee handbook. (n.d.). Retrieved July 28, 2022, from https://hr.nv.gov/uploadedFiles/hrnvgov/Content/Resources/Publications/Employee_Handbook.pdf

Read Full Post »

Feast on Fish… at least twice a week

Posted in Healthy People, tagged , , , , , on November 4, 2021| Leave a Comment »

Cooked Salmon on a white plate wiht cauliflower mashed potatoes and green salad.

Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins and omega-3s essential for brain development, strong bones, a healthy heart and immune system. This time of year, many people are looking for ways to “boost” their immune system . Good nutrition is extremely important in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I have to admit, I too fall into that 90% group of not eating enough seafood each week and I absolutely love seafood.

Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. It is recommended to eat at least 8 ounces of seafood, based on a 2,000 calorie diet. Those who are pregnant or breastfeeding, the recommendations are to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

Eat a variety of seafood: Fish that is rich in omega-3s include tuna, salmon, trout, and sardines.  Grilling and broiling are great cooking methods and don’t forget to add some spices to enhance the flavor..

Keep seafood on hand: Be sure to stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy and easy to prepare. Keep frozen fish in the freezer for any easy meal. Kids love fish sticks!

Buy budget friendly:  It doesn’t have to be expensive to eat seafood. Check out weekly ads and sales, and buy in bulk. I personally like to buy several pounds of salmon and freeze into individual serving sizes for future use. The picture at the top of this blog is an example of this method after pulling out fish from my freezer and grilling it.

Put it on a salad or a sandwhich: Top a salad with canned tuna or salmon or use it for sandwiches in place of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal or two – a great way to get your seafood twice a week.

Keep seafood safe: Keep seafood refrigerated until ready to use and then cook fish to an internal temp of 145°F, until it easily flakes with a fork. Cook shrimp, lobster, and scallops until they are opaque (milky white).

I challenge you to be creative over the next month and eat seafood at least twice a week.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, Zies.1@osu.edu

Reviewed by: Shannon Smith, MFN, RD, LD, CDCES

Sources:

Dietary Guidelines for Americans, https://www.dietaryguidelines.gov/

Seafood Nutrition Partnership, http://www.seafoodnutrition.org

National Fisheries Institute, https://aboutseafood.com/

Read Full Post »

From Languishing to Flourishing

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , on June 17, 2021| Leave a Comment »

sun shining on a bed of wildflowers

As health restrictions are lifting from the pandemic, I have been able to interact with more people in person. When others ask how I’m doing, I say “fine” … but what I really want to say is “meh.” I’m doing okay… not depressed… but not great either. I find that I really have to psyche myself up for another week of work, and for certain tasks at work and home. I usually rise to the occasion, but it takes a lot of energy to overcome the urge to seek the solitude or even the isolation that I thought I couldn’t wait to escape.

A colleague pointed me to an enlightening article on languishing and it captured so much of what I have felt in the past few months. Psychologists describe languishing as slightly withered, wilted or faded. The pandemic has left a lot of people feeling this way. Initially, the pandemic may have incited feelings of fear, anxiety, dread and paralysis… and as these feelings have faded, they have left languish in their wake.

Emory University Professor Corey Keyes has been publishing about languishing since 2002, but it took the pandemic to bring greater attention to this work. Keyes describes languish as the absence of feeling good about life and lacking purpose or meaning in one’s life. Languish is the middle ground between depression and optimal well-being or flourishing. While depression is clinically diagnosable with the presence of certain behaviors, languish is feeling indifference, emptiness, and stagnation. Keyes’ research found languish to be a predictor of developing depression and anxiety as well as increased risk of suicide attempts. We need to acknowledge and treat languish so it doesn’t turn into depression later, and so we can live our best lives.

How do we move from languishing to flourishing? Thankfully, there are research-backed steps we can take. In fact, there are entire programs at universities dedicated to helping others flourish: The Human Flourishing Program at Harvard University, Institute for the Study of Human Flourishing at the University of Oklahoma, and The Wellbeing at Work project at the University of Notre Dame. Here are some of their highlights:

Name your feelings – It helps to identify emotions and give them a name. Once you identify languish and name it, you can start to deal with it. You might start to notice examples of it all around you in family members, friends, co-workers.

Find your flow – Flow can be described as feeling fully engaged or even engrossed in an activity that motivates and excites you. For me recently, that has been home improvement projects, from the smallest detail like a broken switch plate cover, to larger re-wiring or painting projects. As long as I have something to keep me focused, I can find my flow. As one project concludes, I line up another. Perhaps the activity that will get you into flow is learning something new. The act of learning a new task or skill can engage your brain and sharpen your focus.

Free yourself from disruptions – Give yourself what your brain might be craving: time to become engrossed in an activity and let it captivate you. We find joy and purpose when we can gain a sense of progress on an activity or task.

Focus on a small goal – Is there a goal you can set to increase your skills or strengthen your resolve? Find a challenge that is meaningful to you and commit time to it each day.

Cultivate gratitude – Recognize and savor the good in your present situation. Imagine your best possible self, and volunteer or provide acts of kindness for others to make your best self a reality.

Start wherever you are… and if that is languish, decide to take a small step toward blooming and flourishing. If languish is like a fading photograph, then imagine steps toward flourishing as a color touch-up, bringing vibrancy back into your life. Share your journey with someone, as you just might help them out. It could be refreshingly authentic to answer ‘meh’ next time someone asks how you are doing.

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewed by: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County

Sources:

Grant, A. (2020). There’s a Name for the Blah You’re Feeling: It’s Called Languishing. New York Times. Published April 19, 2021, Updated May 5, 2021

Keyes, C.L. (2002). The Mental Health Continuum: From Languishing to Flourishing in Life. Journal of Health and Social Behavior, 43(2), 207-222. doi:10.2307/3090197

Keyes, C. L., Dhingra, S. S., & Simoes, E. J. (2010). Change in level of positive mental health as a predictor of future risk of mental illness. American journal of public health, 100(12), 2366–2371. https://doi.org/10.2105/AJPH.2010.192245

VanderWeele, T.J. (2017). On the promotion of human flourishing. Proceedings of the National Academy of Sciences, U.S.A., 31:8148-8156.

Read Full Post »

Laughter is like a windshield wiper

Posted in Healthy People, tagged , , , on April 1, 2021| 4 Comments »

As I was scrolling through Facebook, I came across a meme that said, “Laughter is like a windshield wiper, it doesn’t stop the rain but allows us to keep going.” I had not thought of laughter like that, but I recently found this saying to be accurate.

Life is well, unpredictable. Sometimes you laugh your way through the day because there were many joyous or humorous events. Other times if you did not laugh at the obstacles thrown at you, you would cry. Why does laughter have a healing property? And if laughter is the best medicine, why don’t we laugh more?

Laughter therapy is not new, in fact it has been unofficially in practice for centuries. However, in the past 70 years more research has been focused on the use of laughter to help relieve pain, stress, and anxiety and improve a person’s sense of overall well-being. Researchers have found laughter may significantly increase a person’s level of hope. The hope the person felt helped reduce the severity of the stressors in their life.

Biologically, the act of laughter increases your oxygen levels, stimulates your heart, lungs and muscles, and increases endorphins, or happy juice, released by your brain. This results in a good, tranquil feeling that sooths tension and aids in muscle relaxation, both of which can help reduce the physical symptoms of stress.

Spontaneous laughter, also known as genuine laughter, in addition to psychological benefits, has been linked to increase tolerance of pain in both adults and children.  Self-induced, or simulated laughter, like that practiced in Laughter Yoga, has shown decreases in blood pressure, cortisol levels, depressive symptoms, and an increase the perception of life satisfaction.

So how can you increase your daily dose of laughter?

They Mayo Clinic suggests you can try:

  • Put humor on your horizon. Find a few simple items, such as photos, greeting cards or comic strips, that make you chuckle. Then hang them up at home or in your office. Keep funny movies, books, magazines or comedy videos on hand for when you need an added humor boost. Look online at joke websites. Go to a comedy club.
  • Laugh and the world laughs with you. Find a way to laugh about your own situations and watch your stress begin to fade away. Even if it feels forced at first, practice laughing. It does your body good.
  • Consider trying laughter yoga. In laughter yoga, people practice laughter as a group. Laughter is forced at first, but it can soon turn into spontaneous laughter.
  • Share a laugh. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.
  • Knock, knock. Browse through your local bookstore or library’s selection of joke books and add a few jokes to your list that you can share with friends.

Your challenge is to pick a way to incorporate laughter into your daily life. You just might find, like a wiper blade, it does not stop the rain, but it can make the journey much more enjoyable.

Written by: Dr. Roseanne E. Scammahorn, Family and Consumer Sciences Educator, OSU Extension Darke County

Reviewed by: Patrice Powers-Barker, CFLE, Family and Consumer Sciences Educator, OSU Extension Lucas County

Sources

Dexter, L., Brook, K. & Frates, E. (2016). The Laughter Prescription. American Journal of Lifestyle Medicate. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/

Texas A&M University. “Humor Can Increase Hope, Research Shows.” ScienceDaily. Feb. 11, 2005. (June 1, 2009) https://www.sciencedaily.com/releases/2005/02/050211095658.htm

The Mayo Clinic. (2019, April 5). Stress relief from laughter? It’s no joke. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

University of California – Los Angeles.(2009, June 1). Watching Funny Shows Helps Children Tolerate Pain Longer, Study Finds. ScienceDaily. https://www.sciencedaily.com/releases/2007/10/071024100905.htm

Read Full Post »

The Holidays are Over, Now What?

Posted in Healthy People, Healthy Relationships, tagged , , , , on January 4, 2021| Leave a Comment »

Now what is written on blank piece of paper with black marker.

After all the fun family activities and festivities surrounding the holidays, many people find themselves experiencing a big let-down or what some might call the “winter blues”.   Typically, there is such anticipation and jubilation heading into the holidays that once it is all over, we find ourselves asking the question “Now what?”

According to the American Addiction Centers, post-holiday let-down symptoms include:

  • Fatigue from overextending ourselves, hectic holiday schedules, etc.
  • Loneliness from the sudden dip in social contact and fewer get-togethers
  • Sadness and feelings of loss or emptiness upon the return to “regular” life
  • Reduced motivation when the excitement and energy of the holidays that buoyed you disappears

If you recognize these symptoms in yourself, you are not alone.  Studies show as many as 25 percent of Americans suffer from low-grade to full-blown depression after the holidays.  If you notice depressive symptoms try implementing these strategies:

  • Take care of yourself.  Make sure you are getting quality sleep, regular exercise and eating a balanced diet. 
  • Schedule time for fun.  Even though the holiday parties are over, you can still make plans to interact with others.  Go for lunch, FaceTime a friend, or plan an activity you enjoy.  Stay involved and reach out to others.
  • Be patient and go easy on yourself.  Getting back into your routine can be challenging.  Be kind to yourself.  Meditate, read, enjoy a hot bath and just take time to relax.

Taking a proactive approach can help you beat the winter blues!  In addition to the strategies above, try planning at least one thing in your week that you look forward to and that gives you pleasure.  If you find yourself still struggling despite your best attempts to move forward, I encourage you to reach out to the Crisis Hotline by texting “4hope” to 741741 or calling 1-800-273-8255.  The Crisis Hotline provides free 24/7 support and is anonymous. 

If you would like additional strategies and tips for beating the winter blues, visit our webinar archives to view a four session webinar series from our team on Beating the Winter Blues.

Written by Lorrissa Dunfee, Family and Consumer Sciences Educator, Ohio State University Extension Belmont County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Article by: MacCarthy Libby MacCarthy, Libby. “What’s Behind The Post-Holiday Funk & How To Snap Out Of It Post Holiday Depression.” Psycom.net – Mental Health Treatment Resource Since 1996, 17 Aug. 2020, www.psycom.net/post-holiday-depression.

“Winter Blues Definition and Meaning: Collins English Dictionary.” Winter Blues Definition and Meaning | Collins English Dictionary, HarperCollins Publishers Ltd, 2007, www.collinsdictionary.com/us/dictionary/english/winter-blues.

Milios, Rita. “Avoid Holiday Blues and Post-Holiday Letdown.” Recovery.org, 16 Dec. 2016, www.recovery.org/pro/articles/avoid-holiday-blues-and-post-holiday-letdown/.

Marie Hartwell-Walker, EdD. “How to Manage Post-Holiday Depression.” Psych Central, Psych Central, 17 May 2016, https://psychcentral.com/lib/how-to-manage-post-holiday-depression#1

Read Full Post »

Serious Mental Health Side Effects Related to Singulair

Posted in Healthy People, tagged , , , , , , , , , , , on December 10, 2020| Leave a Comment »

Box of Singulair/Montelukast Prescription Medication

Do you or a loved one take Singulair (generic name is Montelukast) for asthma or allergies? Earlier this year, the U.S. Food and Drug Administration (FDA) acknowledged serious mental health side effects related to this popular medicine, prescribed to over 35 million people. The side effects include suicidal thoughts or actions, agitation, hallucinations, and depression. Since March 2020, the medication now requires a Black Box warning, due to the overwhelming evidence of serious mental health side effects.

According to A Guide to Drug Safety Terms at FDA, a black box warning “appears on a prescription drug’s label and is designed to call attention to serious or life-threatening risks.” Medline Plus, a website operated by the U.S. National Library of Medicine, has the following information about Singulair/Montelukast:

Montelukast may cause serious or life-threatening mental health changes while you are taking this medication or after treatment has stopped. You should call your doctor right away and stop taking montelukast if you experience any of the following symptoms: agitation, aggressive behavior, anxiety, irritability, difficulty paying attention, memory loss or forgetfulness, confusion, unusual dreams, hallucinations (seeing things or hearing voices that do not exist), repeating thoughts that you cannot control, depression, difficulty falling asleep or staying asleep, restlessness, sleep walking, suicidal thoughts or actions (thinking about harming or killing yourself or planning or trying to do so), or tremor (uncontrollable shaking of a part of the body). Be sure that your family or caregiver knows which symptoms may be serious so they can call the doctor if you are unable to seek treatment on your own.

~ National Institutes of Health

If someone you know takes Singulair/Montelukast, encourage them to contact their doctor to discuss whether they should continue taking the medication.

Benefits vs. Risks
Medicine, whether over-the-counter (OTC) or prescription, has side effects. In the best case scenario, the benefits of any drug should outweigh the side effects. However, the FDA found that the benefits of Singulair/Montelukast often did not outweigh the risks.

To educate yourself about the side effects/adverse reactions of any FDA-approved medication, visit DailyMed, a website maintained by the National Institutes of Health (NIH). To help you make the best decisions related to your health, read Think It Through: Managing the Benefits and Risks of Medicines, a guide written by the FDA.

Report Adverse Reactions
If you or a loved one have taken Singulair/Montelukast and have experienced any adverse reactions, you are encouraged to make a report to the FDA’s MedWatch Safety Information and Adverse Event Reporting Program. To do this, visit MedWatch to submit a report online or to download a reporting form.

Written by: Laura Stanton, MA, MS, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Reviewed by: Shari Gallup, MS, CHWC, Family and Consumer Sciences Educator, Ohio State University Extension, Licking County, gallup.1@osu.edu.

Sources:
DailyMed- Singular/Montelukast: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=8c166755-7711-4df9-d689-8836a1a70885#S5.1

FDA requires Boxed Warning about serious mental health side effects for asthma and allergy drug montelukast (Singulair); advises restricting use for allergic rhinitis; Risks may include suicidal thoughts or actions: https://www.fda.gov/drugs/drug-safety-and-availability/fda-requires-boxed-warning-about-serious-mental-health-side-effects-asthma-and-allergy-drug

Finding and Learning about Side Effects (adverse reactions): https://www.fda.gov/drugs/drug-information-consumers/finding-and-learning-about-side-effects-adverse-reactions

A Guide to Drug Safety Terms at FDA: https://www.fda.gov/media/74382/download

MedlinePlus- Singulair/Montelukast: https://medlineplus.gov/druginfo/meds/a600014.html

National Institutes of Health: https://www.nih.gov

Singulair (montelukast) and All Montelukast Generics: Strengthened Boxed Warning – Due to Restricting Use for Allergic Rhinitis: https://www.fda.gov/safety/medical-product-safety-information/singulair-montelukast-and-all-montelukast-generics-strengthened-boxed-warning-due-restricting-use

Think It Through: Managing the Benefits and Risks of Medicines: https://www.fda.gov/drugs/drug-information-consumers/think-it-through-managing-benefits-and-risks-medicines

Read Full Post »

Beating the Pandemic Blues

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , on August 31, 2020| 3 Comments »

As the world finds its way through the uncharted waters of this pandemic, you may find yourself navigating your own course. With stay-at-home orders, canceled events and limited gatherings, we are all experiencing isolation and loss on some level. Perhaps you have even suffered from depression at some point this year. You’re not alone.

Person sitting with hands folded, displaying stress symptoms

A mid-summer poll from the Kaiser Family Foundation reported over half of US adults indicated the pandemic has affected their mental health. According to the Centers for Disease Control and Prevention, the stress from pandemics can bring about these responses:

  • Fear and worry about health (your own and loved ones’)
  • Fear and worry about your job or finances
  • Concern about loss of support services you depend upon
  • Changes in sleeping or eating patterns
  • Inability to focus or concentrate
  • Decline of chronic health conditions
  • Increase of mental health problems
  • Increased use of tobacco, alcohol and other substances

With all of these stressful thoughts, it’s no wonder we may be feeling anxious, which can lead to depression. And while there is so much that is out of our control, there are some things we can do to take care of ourselves and those around us.

Cope with stress

  • Learn the facts about COVID-19. Just knowing the facts can reduce stress and help you feel more empowered.
  • Learn what to do if you are sick. The first step is to contact your healthcare professional.
  • Find out where to get treatment, support services and resources, including counseling or therapy (in person or through telehealth services).
  • Take a break from news and social media. Constantly hearing news of the pandemic adds to your stress.
  • Distract yourself from the stress of the pandemic by taking up a new hobby or something that adds purpose or joy to your life.
person walking on road near woods

Take care of yourself

Connect with others

  • Talk with people you trust about your feelings and concerns.
  • Connect with your community- or faith-based organizations. While social distancing measures are in place, consider connecting in different ways: online, social media, phone or mail.

This pandemic won’t last forever, even though it may feel endless at times. Until then, use these tips to take care of yourself and to live healthy AND well!

Sources:

The Centers for Disease Control and Prevention https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html  

Robinson, L. and Smith, M. “Dealing with Depression During Coronavirus.” HelpGuide.org. Last updated: May 2020. https://www.helpguide.org/articles/depression/dealing-with-depression-during-coronavirus.htm

Panchal, N. et. al. “The Implications of COVID-19 for Mental Health and Substance Use.” The Kaiser Family Foundation. August 2020.  https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu.

Reviewed by: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Read Full Post »

Live Well With Depression

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on January 2, 2020| Leave a Comment »

depression

Depression is different for everyone.  Managing depression is challenging.  Often going to work, socializing with family and friends, or getting out of bed may feel like a struggle.  Here are some strategies to manage depression and live your best life:

  • Develop a Strong Support Groupsupport system
    • One of the most important things you can do for yourself is to create a strong social support. Stronger ties with family and friends are important.  Join a support group – online or join a group that meets in your area.
  • Reduce Stressstressed
    • When we are stressed, the body produces a hormone called cortisol. Cortisol is effective short-term as it helps to cope with what may be causing the stress in your life.   Long-term cortisol may result in elevated cortisol levels, which is linked to depression.  Keeping stress levels low will reduce cortisol levels and reduce your risk of depression.  Use stress-reducing techniques to overcome stress.
  • Improve Sleepsleep
    • Lack of sleep affects our moods. Recent studies find people with major depressive disorders experience sleep disturbances.  Often many find they cannot fall asleep and struggle to get out of bed in the morning.  Take charge of your sleep by avoiding caffeine at night, turning off electronics one hour before going to bed and if you read in bed use a dim light.
  • Eat wellmyplatedep
    • Choose good nutrition and take care of yourself. Improving your diet will be key to reducing your symptoms.   There is a link between essential nutrients that affect depression.  Zinc deficiency has shown in studies to increase symptoms of depression.  Good sources of zinc include meat, shellfish, legumes, nuts, dairy, eggs, whole grains and dark chocolate.
  • Stop Procrastinationproc
    • Set goals and deadlines to manage your time well. Establish short-term goals and be diligent to achieve the most important items first.
  • Try Something Newnew
    • A new hobby, exercise or meeting a friend for lunch will have an impact on your symptoms. Read the local newspaper in your area to see what is happening around you and join in the activity.
  • Be Kindbekind
    • Simple kindness is powerful. Hold a door open for someone, let someone cut in front of you in traffic or return the cart to the store are all ways to show kindness.
  • Tackle Your Daily Choreschore
    • Take control of your daily chores. Start small and work on one project.  Moving around and seeing your progress is uplifting.
  • Create a Wellness Toolkittoolbox
    • A wellness toolkit is a set of tools to use when you are feeling blue. Create your toolkit with things you like to do and is inspiring.  Listening to your favorite music, talk a walk with your dog, take a warm bath, read a good book or call a friend are a few ideas.

Take time for yourself daily.  Each day dedicate energy towards your appearance.  There is value to the theory, “when you look good, you feel good.”  Treat yourself well.

This year we are creating a Live Well series.  Join us each month, as we discuss Living Well.

Written by:   Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

Resources:

https://medlineplus.gov/depression.html

https://www.nami.org/learn-more/mental-health-conditions/depression

https://my.clevelandclinic.org/health/diseases/9290-depression

https://www.webmd.com/depression/features/natural-treatments#1

 

Read Full Post »

Screen Time and Preschoolers

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , on October 31, 2019| Leave a Comment »

small child staring at a smartphone

As a mom with three little children, I find it easy at times to use my smartphone or tablet to help entertain my children while I am trying to accomplish specific tasks. It is very convenient when we are standing in line somewhere or I need to distract them for a few minutes.  However, I know that I should have screen time limits for my kids. How much is too much?

The American Academy of Pediatrics recommends preschoolers use screens no more than 1 to 2 hours a day. In today’s tech world that includes watching TV, working on a computer, playing video games, or streaming videos, games, apps or websites on smartphones or tablets.

Screen Time Effect

  • Harder to fall asleep at night
  • Raise risk for attention problems, anxiety and depression
  • Raise risk for gaining too much weight

Not all screen time is bad. Good screen time would be playing an interactive educational game together or watching educational programming where you are talking and reflecting with your child on what you are watching.

General Tips

  • Sit with your child during screen time and interact with them
  • Do your research before you allow them to play a game or download an app
  • Have plenty of non-screen time scheduled throughout the day
  • Keep screens out of your child’s bedroom especially at bedtime

Screen time rules will be similar to other parenting rules you might have – set a good example, establish limits, and talk with your child about it.

As your child grows and technology changes you will need to change your approach and rules in regards to screen time, as a one-size-fits-all approach will not work well.

Sources:

Kids Health. (2019). Screen Time Guidelines for Preschoolers. Retrieved from https://kidshealth.org/en/parents/screentime-preschool.html

MedlinePlus. (2019, May 17). Screen time and children. Retrieved from https://medlineplus.gov/ency/patientinstructions/000355.htm

Thompson, D. (2019, January 28). Can Too Much Screen Time Hinder Child Development? Retrieved from https://www.webmd.com/parenting/raising-fit-kids/recharge/features/limiting-tv-preschoolers#1

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Read Full Post »

Older Posts »