May is Mental Health Awareness month. In this month’s blog, we will talk to you about how to assess mental health, take steps to recover, and provide you plenty of resources to support yourself – and others. But, that’s not all. To begin, we’ll start by focusing on another key word: ‘awareness’.

Awareness

Let’s zoom out for a moment to reframe the conversation and build awareness on the fact that mental illness needs to be treated like any other illness we might experience:

• Mental illness is the number one medical issue among adults – it’s common and it’s normal – if it is affecting you or someone you love, you are not alone.
• Mental illnesses are real and true medical conditions that come from emotional as well as physical causes – they need to be treated just like any other medical condition you might experience.
• Recovery is achievable with the right support, tools and resources.
• Increasing awareness starts with removing the stigma from the conversation: there’s a lot you can do for yourself and others when it comes to normalizing mental illness.

What about You?

Life is a roller coaster, and experiencing highs and lows is part of the ride. If you’re wondering how to assess your own mental health, you can try by asking yourself some questions:

• Do I have difficulty sleeping, too much or too little?
• Have I felt sad or depressed – for a long time?
• Have my relationships with a loved one changed?
• Do I have low or no energy?
• Have I ever done things without knowing why?
• Do I get nervous, angry or anxious easily?
• Do I feel overwhelmed or scared?
• Am I drinking a lot of alcohol or using substances?

If you answered ‘yes’ to one or more of the questions above, don’t despair, you are not alone. Everyone can experience mental health challenges at some point in their life. Each mental health journey is unique, that’s why it’s important to have a personalized plan. You may need to try several options before you figure out what works for you — that’s a normal part of the process. Types of treatments include mental and behavioral health services, like psychotherapy, talking therapies, or self-care resources. Lyra also offers a Guided Self Care program, so you can have the flexibility to make progress, manage stress, and improve your overall well-being at your own pace. Your Lyra coach will craft a personalized care plan after an initial consultation and empower you to take the lead on practicing new exercises and wellness strategies. It all depends on your situation and personal preferences. Your primary doctor can also help you find what’s best for you.

You can also find educational resources and tips on how to improve your overall mental health and well-being from our medical plans.

Reframing the Conversation

When it comes to mental health, it’s not just about ‘what’ we are saying, but also ‘how’ we are saying it: let’s try to take a step back from all the misconceptions and look at it for what it actually is and isn’t. As defined by the World Health Organization (WHO: who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response), individuals with positive mental health are in a ‘state of well-being in which they realize their own abilities, can cope with the normal stresses of life, can work productively, and are able to make a contribution to their community.’ This means, your mental health is not just the absence of mental disorders or illnesses. It goes well beyond: it’s a daily exercise, an ongoing quest to find our place of emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, cope with challenges, relate to others, and make choices, both in life and at work. You might feel stressed when you feel that multiple competing demands are placed on you, making you anxious and stressed. Anxiety and stress are serious conditions that affect your mood, thinking, and behavior. They can also be triggered by an event that makes you feel frustrated or nervous. When these feelings begin to interfere with your daily life, it may be time to reach out to Lyra or your doctor for support.

Resources and Steps for Recovery

Researchers have found that mental health disorders can stem from a combination of factors including brain activity, environmental stress, behavior, and even your genes. Not all of these are within our influence of control. However, every journey starts with a single step. Your journey towards positive mental health can begin with any number of first steps – here are some suggestions:

Stay active – Even 20-30 minutes a day can help get your mind off your daily worries. Whether you’re walking or actively exercising, keep up the good work. If you want to switch up your exercise routines, go to Snowfit and check out some of our virtual workouts.

Eat well – Try to nurture your mind and body with foods that make you feel good and are good for you. If you aren’t sure where to start, check the Healline.com article 27 Health and Nutrition Tips That Are Actually Evidence-Based.

Home – Look to build a stable and positive space for yourself and the ones you love. It’s a bit more challenging when home and office have the same address, but don’t forget to step away and create space to relax and unplug. If you have dependents at home, it may be particularly difficult to find time for yourself and be with your loved ones at the same time. Lyra’s provided a Parenting In the Real World Toolkit to help!

Press Pause – Pause to check in with yourself, slow down, and take part in small practices that support everyday emotional wellbeing. Through our partnership with Lyra, you can take a moment for yourself every day to focus on one of these mental health tips.

Stay in the present – Focus on avoiding negative thought-traps. In moments when you feel challenged, or overwhelmed, use Lyra’s Progressive Relaxation to reduce symptoms of anxiety and stress by tensing and relaxing each muscle group. You can discover even more ways to practice progressive relaxation from Lyra.

Community – Build authentic relationships and social networks that provide support. Try sharing your feelings with someone you feel safe with. Find real connections and keep in mind that technology is a blessing and a curse. While it can connect us with others across the world, it can also create anxiety – establish your boundaries and disconnect when needed.

Remove the Stigma – Approach the conversation around mental health with openness and objectivity. Many people still have a negative view of mental illness, which leads to prejudice and discrimination against those who are affected by it. When you talk to a friend or co-worker about concerns over their mental health, or your own, do it from a place of kindness and understanding. Here are some tips to initiate a stigma-free, positive conversation:

• Create a safe space to talk – empathy is key
• Listen
• Avoid offering advice or trying to fix problems
• Encourage them to talk to an expert – if they haven’t already done so
• Be open and judgement-free

Removing the stigma from the conversation around mental health means understanding that it’s okay to not be okay. If finding the right words feels difficult or uncomfortable, learn from findyourwords.org, Kaiser Permanente’s portal to help you find a safe space to talk about mental health without fear of judgment, ask for help, and support others who share similar experiences.

Cigna Members:

Educate yourself and learn more at cigna.com/mental-and-behavioral-health

Wellness and Stress Management – Expert advice and information about mental health.

CLIMB Mindfulness Podcasts – Learn to live more fully in the moment using the free mindfulness and stress management podcasts.

Kaiser Members:

Go to healthy.kaiserpermanente.org/types-of-care to learn about different treatments and find personalized options.

Kaiser Permanente Mental Health and Emotional Wellness – Care for the whole you.

Self-Care Apps – Free access to the Calm and myStrength apps to help you navigate life’s challenges, and make small changes to improve your sleep, mood, relationships, and more.

Kaiser Permanente wellness resources – Helpful tips to navigate life changes and challenges.

Wherever you are on your way to mental health, what matters most is that you are not alone; when you accept the challenges as part of journey, you’re already halfway there.