Mental Health First Aid for Depression and Anxiety
By Stephanie Camins – MA, LPC
Mental Health First Aid for depression and anxiety is a program that helps you recognize potential risk factors and warning signs for a range of common mental health issues. “By building an understanding of mental health we reduce the stigma of mental illness. One in five Americans has a mental illness or substance use disorder, yet many are reluctant to seek help or simply don’t know where to turn for care.
Recognizing mental health and substance use challenges can be difficult, which is why it’s so important for everyone to understand the warning signs and risk factors. Even when friends and family of someone who may be developing a mental illness recognize that something is amiss, they may not know how to intervene or direct the person to proper treatment. All too often, those in need of mental health services do not get them until it is too late.”
When you understand common symptoms, risk factors, and warning signs you are better able to identify and respond in a helpful way to friends and family members who are struggling with mental illness and may not even know it themselves. Learning how you can support someone who is struggling can be confusing. With knowledge you will be more comfortable helping, supporting and giving resources.
Anxiety
Anxiety is a normal emotion and the brain’s way of reacting to stress and alerting you to any potential danger. Some anxiety can be good, motivating us to act and even improving performance. However, it can also be crippling when excessive. Anxiety can be experienced anywhere from mild symptoms to panic attacks. An anxiety disorder is different than stress which is an expected part of life’s ups and downs. It is characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with your daily activities at school, work or in social situations.
Anxiety is the most common mental illness in the United States. 18% or 40 million adults have an anxiety disorder. There are several types of anxiety including, generalized anxiety disorder, panic disorder, PTSD, OCD, phobias, social anxiety, and agoraphobia. Anxiety can manifest in many different ways including physical and mental symptoms. An anxiety disorder is based on the length of time you have experienced symptoms and the severity of the symptoms.
Anxiety Symptoms – Fact Sheet:
Rapid or irregular heartbeat
Muscle tightness
Restlessness
Feeling on edge
Dry mouth
Chest pain
Sweating
Shortness of breath
Stomach aches or nausea
Headaches
Feeling out of control
Feelings of panic, fear or nervousness
Difficulty controlling feelings of worry
Irritability
A feeling of impending doom
Difficulty concentrating
Believing the worst will happen
Problems falling or staying asleep
Thinking about a problem over and over again and unable to stop (rumination)
Intensely or obsessively avoiding feared objects or place
Understand and recognize the above signs of excessive worry. Often you may notice the heightened level of anxiety before your loved one. What do you do if you are concerned?
Listen and reassure
Don’t say “don’t worry about…”
Avoid judging or blaming
Remember we all experience anxiety differently, what has helped you may not help them
Help them navigate their own journey
Get them out for exercise or activities.
Resources:
Anxiety and Depression Association of America
National Alliance of Mental Illness
National Institute of Mental health
Depression
Depression is a mental health disorder characterized by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life. Possible causes include a combination of biological, psychological, and social sources of distress. Increasingly, research suggests these factors may cause changes in brain function, including altered activity of certain neural circuits in the brain.
Symptoms – Fact Sheet:
Persistent sad, anxious or “empty mood
Feelings of hopelessness, or pessimism
Irritability
Angry outbursts
Slowed thinking or body movements
Feelings of worthlessness or guilt
Feelings of guilt, worthlessness or helplessness
Loss of interest or pleasure in hobbies and activities
Decreased energy or fatigue
Moving or talking more slowly
Feeling restless or having trouble sitting still
Difficulty concentrating, remembering or making decisions
Difficulty sleeping, early-morning awakening or oversleeping
Appetite and or weight changes
Thoughts of death or suicide or suicide attempts
Aches or pains, headaches, cramps or digestive problems without a clear physical cause and/or that do not ease even with treatment
Frequent or recurrent mention of death, suicidal thought
Risk Factors – Fact Sheet
Personal or family history of depression
Major life changes, trauma or stress
Financial troubles
Certain physical illnesses, injuries, and medications
Caring for a loved one with a major illness or disability
Using illegal drugs or alcohol
Combination of genetics, and environment
Dysfunction in the brains neurotransmitter system (mood-regulating chemicals may be ineffective or scarce)
What Can You Do/Coping Skills
Be active and exercise
Be realistic with goals
Spend time with others, try not to isolate
Volunteer
Eliminate negative thinking
Reengage in a hobby or interest you’ve let go
Focus on self-care such as showering, cleaning, buying groceries, cooking
Ask for help
See a professional counselor
Helping a Loved One
It’s hard not to feel helpless when a loved one is experiencing depression but there are things you can do to help! Remember we all experience depression differently. Learn how depression affects YOUR loved one.
Listen with Empathy
Learn about the symptoms
Be positive
Have an encouraging attitude
Provide distractions or get them out for activities or exercise
Check-in with them regularly
Give positive reinforcement
Help create a low-stress environment
Make plans together
Suggest the help of a professional
Express your willingness to help
Take all signs of suicidal behavior seriously and get help