From the Jackson Hole News & Guide Column Sound Mind

Spring seems to be finally poking through the snow.

After a long winter the days are growing longer and temperatures are rising. But while the extra sunlight is refreshing to many, the longer days and increased energy that come with spring can also come with sleep troubles.

Sleep often goes unnoticed until a person is experiencing problems with it on either end of the spectrum. But adequate sleep, generally identified as seven to eight hours a night, is essential to physical health and mental well-being.

Sleep is when the brain rests and processes memories, stress from the day and emotions. That restoration helps regulate your moods and increases focus and concentration. The inverse happens when you don’t sleep enough or don’t get enough quality sleep, increasing your risk for emotional reactivity and disturbance.

Signs of something deeper

Sleep problems occur frequently in people with mental illness and can be one of the first indicators that something is going on.

Inadequate sleep can contribute to the onset and severity of a mental health problem, and a mental health problem can cause or exacerbate sleep problems. Being aware of and dealing with sleep issues early can be an effective intervention in improving mental health.

Certain conditions may be especially sensitive to sleep troubles, such as attention-deficit/hyperactivity disorder, anxiety, depression, bipolar disorder, schizophrenia and psychotic disorders.

Anxiety disorders frequently present with sleep issues such as insomnia caused by excessive worry or nightmares. Sleep deprivation can also increase the risk for anxiety disorders.

Sleep problems are also common in those with bipolar disorder. When in a manic episode a person may feel a decreased need for sleep, which in severe cases can lead to that individual going days without sleeping. Such profound loss of sleep can exacerbate symptoms and increase a person’s risk for psychosis. During a depressive episode, insomnia or hypersomnia — sleeping too much — may occur.

Research suggests that roughly 75 percent of people with depression also face problems with sleep. Those with constant stress tend to also deal with sleep disorders. People diagnosed with insomnia — which can be the result of depression and contribute to it — are five times more likely to develop major depression and 20 times more likely to develop an anxiety-related disorder, according to the Harvard Medical Review.

Sleep deprivation can also contribute to psychosis, even in otherwise healthy adults. Many individuals experiencing psychotic symptoms may be sleeping inconsistently, too much or too little. Changes to sleep patterns can also be an early sign of psychosis in those with schizophrenia.

Good night’s snooze

Understanding the importance of sleep for physical and mental health can aid early intervention and establish healthy sleep habits. Many of us are dealing with such hectic schedules that we forget to foster habits that will help with sleep. In fact, some turn to habits that exacerbate the issue.

If you notice problems try some of the suggestions from the National Sleep Foundation. But also consider that your sleep problems may be an indication of an underlying problem. If you continue to have trouble you may want to talk with your doctor about medications or natural remedies and rule out medical problems.

From the Jackson Hole News & Guide Column Sound Mind

When suicide appears in the news nationally or locally, it affects us all.

Suicide is the second leading cause of death in Wyoming for people ages 10 to 34. In fact, our state’s suicide rate tends to be among the highest in the nation. Those statistics are heartbreaking, not only for those lives lost but also for families and entire communities.

Western states in general rank among the highest in U.S., and rates nationwide have increased as much as 30 percent over the past several years. On average 22 veterans die by suicide each day.

This is truly a public health issue that we need to be talking about.

It’s a difficult subject to talk about for various reasons, but the biggest barrier may be fear of saying the wrong thing. On a community level, how do we discuss the issue respectfully and responsibly?

Research shows that certain types of news coverage can increase the likelihood of contagion, especially in young people. Coverage by the media, including social media, can cause harm.

For example, news stories about individual deaths by suicide have the potential to do harm, and research shows that inappropriate coverage can trigger suicidal thoughts and behaviors in already vulnerable individuals. Specific details regarding methods of suicide should be avoided, as should anything that glorifies or romanticizes suicide or conveys shaming.

Not only to minimize risk but also to be respectful of the people who are affected by suicide, everyone should be sensitive to tone, content and language when publicly discussing suicide. Responsible media coverage should always include resources and education about suicide prevention, and avoid words or phrases that may be perceived as judgmental.

Language is an important part of both the media and individuals discussing the issue responsibly. Phrases like “committed suicide” or “attempted suicide” can add an additional layer of shame or judgment to a word that already carries so much stigma. Instead, “died by suicide” or “ended his (or her) life” is preferred.

When used responsibly media can correct myths and misperceptions and encourage those at risk to seek help. The media can play an invaluable role in educating communities about preventing suicide and eliminating the stigma surrounding mental illnesses. Articles about suicide can educate readers about risk factors, warning signs and local resources for intervention.

Education on the issue is very important. There are several options for free training, including the Jackson Hole Community Counseling Center’s Safe Talk program. Mental Health First Aid is another option, though the program is a broader training that addresses other topics in addition to suicide prevention. These training programs can give community members the skills to recognize the signs of suicide, ask questions and provide resources for intervention.

Without a doubt, discussions about this issue should be happening throughout our community and nationwide. The suggestions included are a great resource for all of us, not just the media, as we engage in public discussions regarding suicide and prevention.

from Sound Mind | The Jackson Hole News & Guide

Hello, 2018, and all that it may bring.

With the start of each new year many of us traditionally renew our resolutions. Sometimes they are the same ones that were left behind by about Jan. 15 the previous year. Most New Year’s goals we set tend to focus on improving our physical health.

Some of the more popular 2017 resolutions include:

• Eat healthier and exercise more.
• Focus more on personal happiness.
• Lose weight or quit smoking.
• Set up a budget or savings plan.
• Spend more time with family.
• Procrastinate less.
• Improve relationships with spouse, kids or parents.
• Focus on current romantic relationship.
• Be a better spouse, parent, child or friend.
• Travel.

Sound vaguely familiar? Roughly half of all Americans make resolutions each year. Most report that they stick with them for about two months or so.

The good news is that people who make resolutions are 10 times more likely to see the changes they are seeking than those that do not make resolutions. So what are the secrets to successful resolutions and what are the pitfalls to avoid?

One thing to avoid is making resolutions that are not realistic or lack a strategy to attain the goal. The best goals are realistic and outline steps to success. It seems a bit like common sense to say that change will not happen just because you want it to. However, it is quite a common mistake and can end up making you feel like a failure.

The best approach to sticking with any resolution or goal is keep it simple. You don’t have to do everything all at once. Pick a simple and specific goal and focus on that for an appropriate amount of time. When you feel as though you have made significant progress, move on to another goal.

Taking on too many big goals is overwhelming and a sure way to not achieve any of them. That doesn’t mean you can’t have more than one resolution. Just prioritize and work on one at a time for greater results. The reality is that to be successful you are creating new habits to replace the old. Practice every day. Once the new habit is set it becomes automatic.

Also consider adding a couple of the following activities that are related to improving your overall mental wellness (and happen to be steps to reaching many of the goals listed above). Pick one to work on for a week or two, and then move on to another.

• Practice mindfulness every day. Focus on being aware and present in the moment, even if it is only a few moments each day. Schedule time in your day. Write it in your planner or add reminders to your calendar. Even just a few moments each day can make a huge difference. It is a skill that takes practice. Once you make it a habit to be more aware you will be able to focus more on your goals.
• Avoid avoiding. Pushing uncomfortable feelings or situations away can prolong suffering and make you feel worse. Focus on becoming aware of what is really going on without making assumptions.
• Accumulate positives. Work on leading a balanced life. Responsibilities are important and stressful, but don’t forget to “fill your bank” with positive experiences and activities that feed your soul. Schedule time to relax and enjoy the things you have rather than focus on what you lack. Notice the beauty in everyday experiences, practice what you are skilled at and try something you have always wanted to do.
• Challenge negative thoughts. Remember that a thought is just that — a thought — until we give it power and mentally turn it into a fact. Take note of how many times during the day you have negative thoughts about yourself. Challenge those thoughts with facts, and replace them with positive affirmations. Try not to make assumptions. We tend to do this and then run with the inference. Check your inferences before reacting.

Goals include changing habits, and that takes time and practice. Give yourself room for making mistakes, and then try again. Don’t give up. We are only human, and having too high of expectations for perfection just sets us up for failure. Long-term change is difficult and takes time and effort. Keep in mind that you have all year to work on your resolutions.

From Sound Mind | Jackson Hole News & Guide

As I walked through town the past couple of weeks and noticed the fall colors and smells and watched the kids trick-or-treat in wonderful costumes, it reminded me that fall is truly here.

I love this time of year. The town is quiet, and things tend to slow down. That provides an opportunity to regroup and get centered before the hectic holiday season begins. With everything that is going on in the world this slow time presents a good opportunity to be mindful about what is important.

With Thanksgiving just around the corner I’d like to share my favorite quote by Melody Beattie: “Gratitude unlocks the fullness of life. It turns what we have into enough and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”

That absolutely beautiful quote reminds me to cherish the important things in life and notice and appreciate the beauty of every day. Life is stressful, full of ups and downs. However, gratitude can ease our mood and change our outlook.

Turns out gratitude may be one of the most underrated tools for better mental health. Science backs the notion that practicing gratitude daily has many physical and emotional benefits.

“Grateful people take better care of themselves and engage in more protective health factors like regular exercise, a healthy diet and regular physical examinations,” says Dr. Robert Emmons of the University of California-Davis, author of the book “Thanks! How the New Science of Gratitude Can Make You Happier.”

Emmons goes on to say that gratitude aids in coping with stress and can help build a strong immune system and keep your mind alert.

Another bonus: Spending just a few minutes before bed writing down a couple of things you are grateful for can also improve sleep.

Gratitude builds new and stronger relationships. Emmons’ studies show gratitude can reduce negative emotions like jealousy, regret, resentment and frustration, as well as symptoms of depression, all while increasing feelings of happiness and self-esteem.

Additionally, grateful people show more empathy toward others and have a reduced tendency toward retaliation, aggression and social comparisons. Who knew that such a simple practice could be such a useful tool for overall well-being?

So how do we go about making gratitude an integrated part of everyday practice?

Gratitude shifts the focus onto what you have from what you feel you’re lacking. The word comes from the Latin word “gratia,” which means grace, graciousness or gratefulness. Practicing gratitude forces you to notice the positive points of your life, which tends to be more difficult when you are struggling. It’s easy to miss the good things happening around us when we’re going through difficult times.

Developing a daily habit of gratitude may feel contrived initially, but the practice becomes easier with repetition. Challenge yourself to dedicate a few minutes every day; make it a game. It can change the way you perceive your environment, which can greatly affect your moods.

Start small with a daily gratitude journal, scheduling a time each day or week to list a couple of things you are grateful for, meditating, writing thank-you notes or mentally giving thanks. Those who are spiritual may pray to cultivate gratitude, but everyone can count blessings and notice the things that went well.

These are all easy things you can do to increase your overall well-being. They won’t eliminate all the stress in your life, but they’re sure to help reduce it.

It costs only a little bit of time. Why not give it a try?