Tips to help tackle post-pandemic mental health problems

Dr Juliet Anton
Dr Juliet Anton

Dr Juliet Anton, Chartered Psychologist and founder of new self-help app, AskDoc, offers insights and techniques to help manage your own mental health following the impact of the pandemic 

After 18 months of unprecedented events, periods of isolation and overall health challenges due to the coronavirus pandemic, it is unsurprising that so many people have struggled with their mental health and wellbeing.  

In fact, new studies have revealed that the fear of transmitting COVID-19 has led to an increase in psychological symptoms, such as low mood, confusion, stress, and anxiety among individuals who have never previously experienced mental illness

In addition, 63% of Brits are revealed to be facing mental issues amid the pandemic, meaning there is a greater need for the nation to understand and manage their mental health on their own terms. 

Dr Juliet Anton, Chartered Psychologist and Founder of new self-help app, AskDoc, shares her insights for those struggling with mental health difficulties and provides some top tips on how to understand and manage your mental health, as well as, recognise when further assessment and/or specialised support is required. 

  1. Recognise the symptoms.

Keep a mood diary to help you recognise how your mood is affected on a day-to-day basis. Whether you’re feeling increasingly agitated, emotional, nervous, restless, or even lonely and isolated from others, these can all impact your mental wellbeing and shouldn’t be ignored. Self-help apps can be a great way of identifying these symptoms.


 

  1. Be kind to yourself. 

Our inner voice can sometimes be quite cruel, as we tell ourselves we should be stronger or less emotional in certain situations – but we wouldn’t speak like this to our loved ones, so why do we say things like this to ourselves? Learning to be kinder to yourself is essential for those struggling with mental health as you can then work on lifting yourself up instead of putting yourself down. 

  1. Open up to someone you trust.

Even though you may feel it sometimes, you are not a burden to your loved ones and your feelings are valid. Make sure to reach out to your support system when you’re feeling low, whether a friend, your mum or even a mental health professional. Sometimes when our mental health falters we can feel like we are bothering people with our problems – if this is the case for you, there are many ways to manage your mental health including self-help apps where you can manage your mental health on your own terms. Alternatively, you can speak to a medical professional or GP if you don’t feel you can speak to your loved ones – so it’s important to remember that you always have someone there to help you.  

  1. Use cognitive behavioural therapy. 

Much like the rest of our body, when our brain is suffering, you need to seek help from a qualified professional. The AskDoc app aims to normalise seeking help even when you haven’t considered it in the past, using cognitive behavioural therapy (CBT) to help you on your journey. CBT encourages you to talk about your difficulties in terms of thoughts, feelings, and behaviours. People often assume their mental health problems aren’t bad enough to seek help, but its better to face them head on rather than to let them build up until you reach the end of your tether. 

  1. Feelings won’t last forever.

When feeling sad or low, we often think it’s going to stay with us forever, but there is a reason we call them mood swings. Low moods rarely last forever and when you can feel a dark cloud coming over, it’s important to remember that by speaking to others, sharing your emotions and taking some time to relax, these things will help to lift your mood. It’s important to be patient with yourself and use the support systems around you.

And there you have it, five tips and techniques to help you understand and improve your mental health. Remember you’re not alone and it’s important to open up and speak to the people you trust who may be able to help you.   

National Autism Indicators Report: High rates of mental health conditions and persistent disparities in care

Researchers found high rates of mental health conditions in autistic children and adults and persistent disparities in mental health and health care by race and ethnicity.

Maintaining Mental Health at Work
Maintaining Mental Health at Work

Mental health is an important part of whole-person health and wellbeing and is a key component of community health. But it is an often-overlooked part of health care. A recent report from the A.J. Drexel Autism Institute at Drexel University highlights the importance of mental health care in autistic children and adults. The report, the latest in the National Autism Indicators Report series, found high rates of mental health conditions in autistic children and adults and persistent disparities in mental health and health care by race and ethnicity.

National estimates, based on parental reporting, suggest that three-quarters of autistic children have at least one co-occurring mental health condition, including behavior or conduct problems, ADHD, anxiety and depression. And nearly half have at least two. This is much greater than other children with special health care needs, where half have at least one mental health condition and about one-quarter have two or more.

This report is a follow-up to a previous National Autism Indicator Report on health and health care, which found autistic children had high rates of many mental health conditions, were more likely to see a mental health care provider than their peers and use psychotropic medication. And while nearly all autistic children had health insurance, fewer than half of parents reported it covered all the services they needed for mental health. Even in comprehensive care approaches, mental health care is often not addressed.

“The findings of the previous report raised some important questions and led us to further examine the role of mental health and mental health care in autistic people,” said Jessica Rast, research associate in the Autism Institute and lead author of the report.  

Researchers found that what children are diagnosed with varies by race and ethnicity. Anxiety is more common in white, non-Hispanic autistic children (51%) than in children of another race or ethnicity. Nearly half of white and Black autistic children had ADHD, while only about a third of children of another race or Hispanic children had the condition.

And all conditions are less common in Hispanic children, who are less likely to have any mental health condition than non-Hispanic children. Differences in diagnostic practices are often attributed to clinician bias, structural barriers and the historical context of racism in the health and mental health care systems, explained Rast.

Treatment or counseling was more difficult for autistic children to get than their peers, with one-fifth of parents of autistic children reporting it was very difficult or impossible to access needed services. Twelve percent of parents of autistic children reported their child needed mental health care that they did not receive in the past year.

The report also examined the relationship between mental health and community engagement in autistic youth. Youth who need mental health care but did not receive it were the least likely to participate in sports, volunteer work or paid work. Autistic youth who received all the mental health care they needed were the most likely to participate in those activities, even more so than youth who did not need any mental health care.

“Increased rates of involvement in autistic youth who get all the mental health care they report needing  may suggest that quality mental health care helps autistic youth maximize community involvement by working with their provider on developmentally appropriate goals,” said Tamara Garfield, a doctoral student in Drexel’s Dornsife School of Public Health and co-author on the report. 

Without proper care and management in primary care, mental health conditions can be cared for in acute settings when they escalate to a crisis situation. For autistic children in 2017, three of the most common reasons for hospital admission were related to mental health, including mood disorders (16%); disruptive, impulse-control, and conduct disorders (4%); and schizophrenia and other psychotic disorders (2%). Mood disorders were also the most common diagnosis in autistic adults ages 18 and up (17%), followed by schizophrenia (9%).

“A big shortcoming of U.S. policy and practice related to mental health is the lack of a crisis care system. People in crisis have limited options when they need immediate mental health care,” said Rast. “They can go to the emergency room where providers likely have no training in accommodating autistic people, or they can call 911 where police and other emergency responders have limited training in responding to mental health crises. Neither of these options afford the quality of care people need during a mental health crisis.”

While there are no national estimates of mental health conditions in autistic adults, this report used two insurance-specific sources of information to present findings. About one-quarter of adults enrolled in Medicaid, a public health insurance program that covers children and adults with disabilities and those below an income threshold, had anxiety, bipolar, ADHD or depression identified in their medical records – a much larger percentage than adults without autism. Similarly, about one-quarter of autistic adults enrolled in Kaiser Permanente Northern California (KPNC), a private insurer covering people in Northern California, have anxiety or depression in their medical record, more than peers without autism.

“We need to ensure access to mental health services for individuals across the autism spectrum – when, how, and where those services are needed. Data from this report provides important information for structuring policy and practice to make these needed services readily available to autistic individuals across the lifespan,” said Lindsay Shea, DrPH, director of the Policy and Analytics Center and leader of the Life Course Outcomes Research Program at the Autism Institute, an associate professor and co-author of the report.

There are many areas of care that can be optimized to meet the needs of the autistic community. Access to mental health care – from insurance coverage, availability of providers and telehealth, to how individuals are introduced to the specialty – is incredibly important, added Rast.  

“This problem is even worse in racialized communities, where historic disinvestment, mistrust in the medical system and treatment relevance make care less effective,” said Rast. “Further, the mental health workforce is disproportionately white. Care from same-race providers may add cultural competence to care that is lacking in much mental health care.”

However, the success of current mental health practices for autistic patients is sometimes unknown. Many practices that are proven effective in research studies with the general population have not been studied in autistic people. More research is needed to determine the most effective practices for mental health care in autistic patients.

All of these changes would also positively impact mental health in the U.S. in general. Addressing the needs of populations often requires changes to policies that impact access to care, provider training and resources for everyone.

In order to begin to build a more complete picture of mental health and mental health care, the report compiled several sources of data, in addition to the Medicaid and KPNC databases. National estimates of child health came from the National Survey of Children’s Health. National estimates of hospital stay information for children and adults came from the National Inpatient Sample. The combination of many data sources helped to build an emerging picture of mental health across the life course, as there are not publicly available sources of national data that examine the mental health of autistic adults.

Best Foods for Anxiety and Depression

Best Foods for Anxiety and Depression - YouTube

Let’s dive into the best foods for anxiety and the best foods for depression – plus which foods to limit or reduce so you can optimize your mental health.

Depression and anxiety are actually very closely linked in terms of their causes and how they manifest. And this is why there are many similar foods that reduce anxiety AND depression by helping to bring our bodies and brains into balance. First, we’ll run through which foods to avoid with anxiety and depression because they may contribute to or worsen symptoms.

Then, I’ll share some of the foods that help anxiety and foods that help depression based on the existing scientific research. Whether you’re looking specifically for anxiety relief or anti depression foods, or you’re focused on taking care of your overall mental health, I hope these foods for anxiety and depression can be helpful for you!

Keep in mind, no specific food is a treatment for anxiety or depression, and these recommendations are NOT a substitute for medical or psychiatric advice. Please consult with your physician or mental health professional before making lifestyle changes, especially any changes that involve medications.

One in four adults with depression or anxiety lack mental health support during pandemic But was this true for you?

One in four adults with depression or anxiety lack mental health support during pandemic
One in four adults with depression or anxiety lack mental health support during pandemic

A new national study published in Psychiatric Services finds that over a quarter of US adults with depression or anxiety symptoms reported needing mental health counseling but were not able to access it during the COVID-19 pandemic. Researchers analyzed data from nearly 70,000 adults surveyed in the US Census Household Pulse Survey in December 2020.

“Social isolation, COVID-related anxiety, disruptions in normal routines, job loss, and food insecurity have led to a surge in mental illness during the pandemic,” said lead author, Jason Nagata, MD, assistant professor of pediatrics at the University of California, San Francisco.

Nearly 40% of adults in the study reported depression or anxiety symptoms during the pandemic. Overall, 12.8% of adults reported an unmet need for mental health counseling, including 25.2% of those who reported depression or anxiety symptoms. Women were nearly twice as likely to report an unmet need for mental health counseling than men. Young adults also were more likely to report an unmet need for mental health counseling than older adults.

“Women have disproportionately borne the burden of childcare and caregiving for older adults during the pandemic,” said Nagata. “Young adults have felt socially isolated and experienced high rates of job loss.”

“Medical professionals, social workers, and clinicians need to proactively take steps to screen for symptoms of anxiety and depression and help clients to access mental health care,” said co-author, Kyle T. Ganson, PhD, assistant professor at the University of Toronto’s Factor-Inwentash Faculty of Social Work. “Telepsychiatry and telemental health services can improve access for people with unmet mental health needs.”

“Patients have experienced several month waitlists for counseling or therapy during the pandemic,” said Nagata. “Policymakers should include more funding for mental health services as part of pandemic relief legislation and extend the use of telehealth to address the widespread unmet mental health needs of Americans.”

Rewiring the Anxious Brain – Neuroplasticity and the Anxiety Cycle

Rewiring the Anxious Brain - Neuroplasticity and the Anxiety Cycle(Anxiety  Skills #21) - YouTube


You can rewire your brain to be less anxious through a simple- but not easy process. Understanding the Anxiety Cycle, and how avoidance causes anxiety to spiral out of control, unlocks the key to learning how to tone down anxiety and rewire those neural pathways to feel safe and secure.