Depression and Mental Health Screenings
October is National Depression and Mental Health Screening Month. According to the National Alliance on Mental Illness, 20 percent of people experiencing homelessness have a serious mental illness, 37 percent of inmates in state and federal prisons have a diagnosed mental condition, and 70 percent of youth in the juvenile justice system have at least one mental health disorder. While 1 in 8 of the total visits to American emergency rooms are related to mental and substance use disorders, nearly half of the 6 to 17 year-olds with a mental health condition do not receive treatment in a given year.
Mental health does not discriminate by age, gender, income, location or race. Three-fourths of all lifetime mental illness begins by age 24 and individuals who have experienced a major depressive episode have a 60 percent chance of confronting another one in the future. For those with two bouts of depression, chances of reoccurrence are approximately 70 percent and for people with a history of three or more episodes, there is a 90 percent chance that their depression will return.
To manage difficult emotions, remember the word PATH. Pause (count to 100 or say the alphabet backward); Acknowledge what you are feeling (i.e., are you mad or sad, etc.); Think about how you can make yourself feel better; and Help yourself by taking action (possibilities include making a list of places you would like to travel to, playing with a pet, reorganizing your room or watching a funny YouTube video or TikTok). Make sure your basic needs are met and that you are hydrated and have recently eaten a healthy meal or snack. Process your feelings by allowing yourself to cry, drawing, making a gratitude list, punching a pillow, ripping a sheet of paper into small pieces or venting (Write a note to the person who upset you, keep it for several days and then destroy it. If you want to talk to him or her, try starting the conversation by saying “I feel ____ when (what upset you) because ____. Next time, can you please ____?”)
If you are feeling hopeless, try to remember what made you smile in the past, like pictures of friends, family or even cute animals or an accomplishment (no matter how small) of which you are proud. If your life feels aimless, set a small goal for the day to eat a healthy meal, make your bed, put away the dishes, return a text or take a nap or relaxing bath/shower, etc. Remember to be kind to yourself and begin by creating a list of your strengths. Go for a walk and focus on your senses, feeling the ground under your feet and the air on your skin, or play with Play-Doh. Text a friend or ask someone to simply sit with you.
Mental Health America has a suggested script for asking for help. “For the past (week/month/__), I have been feeling (exhausted/hopeless/__). I have struggled with ____. Telling you this makes me feel (nervous/scared /__), but I am (worried about myself and do not know what to do). I need your help.” You also can take free, short and anonymous mental health tests at mhascreening.org. The screenings require only a few minutes to complete and will provide information about any next steps you should take based on the results. If you are in crisis, call 1-800-273-TALK or text “MHA” to 741741.
The Child Mind Institute has an online “Symptom Checker”, which asks a series of questions regarding behaviors that concern you about your child and then produces a list of psychiatric and/or learning disorders associated with those symptoms. In addition to the range of possible diagnoses and suggested next steps, it provides relevant articles.
Depression can result from a variety of components, including biochemical, environmental, genetic and psychological. While it can affect anyone at any time, depression is a highly treatable condition. You are not alone and you can change your situation by finding help.