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Mental Health Blog
​Archives

Mental Health and Stress--Guadalupe López

5/1/2021

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As adults we are forced into environments that may not be the best fit for our bodies and our mental health. During this pandemic we have all been forced into conditions that have impacted us differently. However, most can say that these new conditions have caused new waves of stress, and not the good kind of stress. While there are two types of stress, one good, one bad, stress can affect our health without our knowedge.1 The good stress (Eustress) can come from promotions, good news or anything that elevates your mood in a positive way, this is the main way we take care of ourselves. While we cannot always receive good news, we can create spaces that allow us to feel lighter and feel at peace. As a college student I have realized that spending quality time with myself can sometimes change my mood instantly, doing something that requires less energy or thinking eases my mind. According to Harvard Medical School things such as laughing, meditating, unplugging, exercising and even listening to music can bring your stress levels down. 2 While it is sometimes hard to find happy moments during stressful situations laughter has shown to improve health conditions such as inflammation in arteries and cholesterol levels.2 Staying on top of things and getting work done is important, however giving yourself time to evaluate yourself and your emotions is even more important.

On the other hand, bad stress can cause many health concerns and usually comes from changes in the environment that force the body to adapt and push the body  to its limits. Things such as headaches, elevated blood pressure, chest pain, problems sleeping and many other health concerns are usually caused by stress.1 For this reason is important to give yourself time to analyze your body language and emotions, many times we do not pay attention to these things because we believe our work will be impacted and we will not complete our assigned work. For this reason is why we must look from another perspective. How can we turn in our best work, if we are not at our best? Would I feel better napping and then giving this assignment my all? Will the outcome be the same if i'm feeling 100%? While I cannot answer these questions for you, I would like to say that I myself have had instances where I don't even recognize my own stress. Recognizing when one is stressed is not easy, many of us don't even realize we are stressed until we simply cannot continue. This is why I decided to take the time to research some of these signs, though they are not the same for everyone they may help you identify your own stress signals. 

Signs of stress include low energy, low-self esteem, feeling overwhelmed, racing thoughts, inability to focus, etc. While only you know your body and its signals it is always important to give yourself time to debrief the day and have some fun whenever possible.

Resources for Stress Management: 
Medically Reviewed Effective Stress Relievers 
https://www.verywellmind.com/tips-to-reduce-stress-3145195

WebMD article on reducing stress
https://www.webmd.com/balance/stress-management/stress-management
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Mental Health and Stereotypes--Daniel Lee

4/10/2021

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According to Mental Health America, nearly 1 in 5 American adults will have a diagnosable mental health condition in any given year. Some of the most common mental health conditions are depression and bipolar disorder, commonly categorized as mood disorders. Often, mood disorders are harder to diagnose as patients, especially patients in minority groups aren’t always able to express how they feel or explain why they feel that way (John Hopkins). This may be due in part to implicit and/or explicit biases present in psychiatrists and/or other mental health professionals. For example, research has shown that racial microaggressions are often common between white clinicians and minority outgroup patients (Sue et al, 2007.) Furthermore, stereotypes such as Asians are quiet and submissive and Blacks are loud and rowdy may affect how Asian and Black patients are diagnosed in terms of mood disorders. These biases may appear when diagnosing a patient, affecting patient responses, and therefore the diagnosis of a patient. As a result, there appears to be an increasing need for white clinicians to receive proper training in order to address such biases when diagnosing a patient with a mental disorder. This is particularly concerning when according to the AAMC (Association of American Medical Colleges), 56.2% of active physicians are white. 

On a larger scale, previous research strongly suggests that these racial microaggressions and/or other racial biases have an effect on the larger mental healthcare system in the United States. In a study conducted among 11 private non profit healthcare organizations constituting the Mental Health Research Network, it was found that there were significant racial/ethnic differences in diagnosis and treatment of mental health conditions. Of the 7,523,956 patients in the study, 1,169,993 (15.6%) received a mental health diagnosis in 2011. This varied significantly by race/ethnicity with Native American/Alaskan Native patients having the highest rates of any diagnosis (20.6%) and Asians having the lowest rates (7.5%). However, all outgroups observed, including non-white Hispanics and Blacks exhibited significantly lower rates of mental health diagnoses in comparison to the white ingroup (Coleman et al, 2011). Moreover, the same study found that outgroups were less likely to receive medication to treat their major depression or even be seen by a mental health or medical treatment provider compared to their non-Hispanic white counterparts. Such observations demonstrate the need for further study in order to understand underlying causes of these observed differences and whether processes and outcomes of care are equitable across these diverse patient populations. In another study focused on ethnic minority youth, researchers found that non white children were either misdiagnosed, not diagnosed at all, failed to receive proper medication, or were not treated for their mental illnesses when compared to their white peers (Liang et al.,2016). Interestingly, this study compared racial groups to one another as opposed to just comparing ethnic groups to the white group. For example, African American youth in mental health services were less likely to be diagnosed with ADHD or a mood disorder compared to non-Hispanic White youth and instead were more likely than non-Hispanic White youth to be diagnosed with disruptive behavior disorder and conduct related problems. On the other hand, compared to all other minority groups sampled, Asian American youth had the lowest chance of receiving an ADHD diagnosis from clinicians but a greater chance of receiving disruptive behavior disorder, substance abuse disorders, and psychotic disorders diagnoses. Such results show that even within racial minority groups, there seems to be some factor that distinguishes between processes and outcomes of mental health care across diverse patient populations.

Additionally, in another study they found that under the same reported type of stressors, Asian and Asian Americans sought social support less frequently than European Americans (Taylor et. al, 2004). This information is used to perpetuate stereotyping in the mental health profession, wrongly justifying that Asian Americans are inherently less emotional and therefore require less medical intervention. In addition, Barnes (2008), found that African American clients were less frequently diagnosed with bipolar and major depressive disorders and more frequently diagnosed with schizophrenia than were white clients, implying that clinicians may have a tendency to overlook behaviors and emotions specific to mood based on certain mood stereotypes associated with a patient’s race. In particular, it seemed that clinicians often attributed black patients with more emotion, often uncontrollable excitatory emotion when diagnosing patients with mental disorders.
First proposed in 2002, the stereotype content model suggests that certain emotional and intellectual stereotypes are linked to different racial groups, which are often relied on (conscious or unconsciously) in making mental health diagnoses in racial minorities (Fiske et al, 2002). In particular, outgroups viewed Asians as competent but not warm (Asians as cold but efficient) whereas Blacks seemed to fall in the middle of warmth and competence (was not seen as particularly warm or competent) (Fiske et al, 2002). Given how the different combinations of warmth and competence elicit different emotions for outgroups, it can be implied that that racial stereotypes may affect emotion perception in both outgroups and ingroups, which may provide more insight into the potential behavior of racial outgroup mental health clinicians toward ethnic minorities. In conclusion racial stereotypes, prejudice, and discrimination are a prevalent part of the American mental healthcare system and therefore should be adressed as such. I believe that more awareness and research of the topic is required and will positively reform the American mental healthcare system.
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Stereotypes and Mental Health–Kahaan Shah

3/28/2021

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Growing up in a South Asian household, mental health was never a topic of conversation. Given cultural upbringings, it seemed implausible to engage in discourse surrounding mental health with my parents. As immigrants, I was always aware of the difficulties that plagued my parents in this brand new country. Asking for assistance has been a challenge not just for myself, but also for many of my Asian peers. 

A 2012 study published in the Journal of Community Health found that common stressors that affect the mental health of Asian American young adults include “
pressure to meet parental expectations of high academic achievement and live up to the “model minority” stereotype; difficulty of balancing two different cultures and communicating with parents; family obligations based on the strong family values; and discrimination or isolation due to racial or cultural background” (Lee 2009). 


As I read this study, I couldn’t help but reflect on my personal experiences. I personally see the
pressure to meet parental expectations of high academic achievement and live up to the “model minority” stereotype as two distinct stressors. While the model minority stereotype comes from outside our community, parental expectations characterize the internal stressors of being Asian American. The result? Asian American youth are often forced into an identity they didn’t choose for themselves due to both these external and internal pressures. 


The study further highlights how Asian American youth tend to rely on personal support networks, friends, partners, or religious communities, rather than seeking professional health for mental health related problems (Lee 2009). While I have found this to be true in my personal lived experiences, cultural norms have been a hindrance especially when trying to seek support from family members. Cultural norms in Asian communities can delegitimize mental health issues and stigmatize the act of seeking professional care (Lee 2009). While relying on personal support networks can be beneficial, it might not be an option for some. Moreover, some problems might persist and require the skills of a mental health professional.


​It is evident that dialogue around mental health is imperative. I believe productive discourse will only occur when we find a way to culturally tailor mental health conversations to particular communities. Culturally tailoring conversations also ensures that our older family members are able to truly comprehend what’s at stake. 


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Healthy Relationships Part II—Emily Church

3/16/2021

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TW: Relationship Abuse
With the second installment of the Mental Health Pod’s pieces that discuss topics surrounding the various effectors of mental health we want to continue the discourse on healthy relationships. This piece will discuss possibly triggering topics such as relationship abuse and toxic relationships, so readers who are not ready or not able to interact with this piece are advised to proceed with caution or revisit the piece when they feel more equipped to do so. Resources for learning more about healthy relationships as well as resources for those who are facing relationship abuse in any form will be provided at the end of the article, and even if readers are unable to read the piece, they are still encouraged to take advantage of these materials.
    Relationships come in many shapes and forms. According to Merriam-Webster a relationship is defined as a state of affairs existing between those having dealings with each other. This can be a connection between friends, family, acquaintances or any type of significant other. Relationships can be formed between employees and employers, students and professors, and co-collaborators. Depending on what type of relationship one is a part of, different boundaries are set and different experiences are encountered. Each relationship takes a different form and affects people in individual ways. The National Domestic Violence Hotline describes all relationships existing on a spectrum. Many relationships contain characteristics from different parts of the spectrum ranging from healthy all the way to abusive. It is important to evaluate and identify what type of relationship one is a part of, to see if it is healthy and good for mental and physical health.
    The best relationships for mental and physical health have characteristics such as communication, respect, trust, honesty, equality, boundaries, and consent. Relationships begin to be unhealthy when developing characteristics such as little communication, disrespect, lack of trust, dishonesty, unequal control, isolation, and pressure. Relationships are considered to be abusive when communication is harmful, untrue accusations are made of the persons in the relationship, or there is the control or isolation of others. Relationships are also considered abusive when there is the forcing of sexual activity or control of reproductive choices, there is physical harm, or there is the manipulation of family, friends, or children (National Domestic Violence Hotline, n.d.).
    All types of people can be involved in relationships that have unhealthy and abusive characteristics. Intimate partner violence -- a pattern of behaviors directed at achieving and maintaining power and control over an intimate partner (What Is Domestic Violence?, n.d.)--occurs among all genders, races and ethnicities, and socio-economic classes (Breiding et al., 2014). However, those who identify as women of color, many times have more obstacles in receiving assistance in relationships that are abusive or contain intimate partner violence due to existing institutional barriers. There are specific resources for women of color seeking assistance, but the first step in seeking help is recognizing toxic and abuse characteristics within a relationship. This can be challenging, but websites such as thehotline.org have advice for identifying abuse, because everyone deserves a healthy relationship.

Sources: 
National Domestic Violence Hotline, No Author
Morbidity and Mortality Weekly Report. Surveillance Summaries, M. J. Breiding et al.
What is Domestic Violence? The Bar Association
Resources for Domestic Abuse Survivors: 
House of Ruth, Inc.
Claremont CA, 91711-0459
Phone number:
Pomona Outreach Office: 1 (909) 623-4364
Crisis: (877) 988-5559

YWCA San Gabriel Valley
Covina CA, 91724
Phone number:
Crisis: (626) 967-0658
Office: (626) 960-2995

Women's and Children's Crisis Center
Whittier, CA 90601
Phone number:
(562) 945-3939

Asian & Pacific Islander Institute on Domestic Violence
450 Sutter Street, Suite 600
San Francisco, CA 94108 
Phone: (415) 954-9988 ext. 315 
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Healthy Relationships--Fernando Sánchez

3/7/2021

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TW: relationship abuse

Today, we will discuss a type of mental health area that is often disregarded or overlooked: relationship abuse. A topic like this may be very sensitive for some readers. I advise you to check in on yourself before you continue reading. It’s okay if you’re not ready; healing is a process and we all experience it differently. Additionally, we have provided several resources at the bottom of this post related to health relationships. Please check these out if you are looking for additional support.

The second month of the year is a special occasion for many friends and couples. For these people, the month of February allows them to reflect on the love, trust, and care shared between each other. However, for many it may be just another month of fear and stress. The reality is that relationships and marriages are often emotionally unstable if there is little communication or trust. Together, we will explore what is relationship “churning” and how it could be identified and prevented. 

For many young adults, relationships are not always stable and continuous. In fact, most relationships “commonly include breakup and reconciling patterns” (Halpern-Meekin et al., 2013). This so-called relationship “churning” is most common among young adults as they figure out their identity and sexuality. In a field study conducted by Halpern-Meekin et al., it was found that couples in churning relationships were “twice as likely as those who broke up with no-reconciliation to report physical violence.” These on and off stages are primary indicators of mistrust and confusion among couples which lead to relationship stress and physical abuse.

It is important to acknowledge that relationship abuse can take many forms. It does not necessarily need to take a physical form; it could be verbal, mental and academic. If your relationship takes a form in which it prevents you from focusing on school or yourself, it may be time to have a conversation with your partner. Another form of relationship abuse is relationship churning. Halpern-Meekin characterizes churning as “arguing and lower commitment” between partners and also by “positive features of the union, such as intimate self‐disclosure among partners” (Halpern-Meekin et al., 2013). The issue with sharing intimate information with your early partner is that they could use that information to harm you. If you are experiencing these indicators, it may be a clue to begin reflecting on your relationship and start addressing these issues.

Halpern-Meekin et al, state that couples who experience relationship churning are those who possess “weaker social skills, particularly intimate relationship skills.” Then, it may be a good idea to build social comfort with your partner by spending time with other friends. This could lead to a better understanding among both and decrease relationship stress. Social activities and conversation that should alert you if the relationship is for you and a healthy one.
Every relationship should undergo some form of open dialogue between partners involved. Speaking with your partner is beneficial because you discuss likes, expectations, and boundaries of the relationship. An educated relationship that understands each other should experience less relationship abuse of the strong social skills and high commitment. Please take into consideration that on and off commitments (accompanied with emotional stress and confusion) are early indicators of relationship abuse. I hope that you learned some early indicators and are now better suited to strengthen your relationship.

Sources:
Halpern, Meekin, Sarah, et al. “Relationship Churning, Physical Violence, and Verbal Abuse in Young Adult Relationships.” Journal of Marriage & Family, vol. 75, no. 1, Feb. 2013, pp. 2–12.
EBSCOhost, doi:10.1111/j.1741-3737.2012.01029.x.

Resources on Health Relationships:

http://stoprelationshipabuse.org/


  • National Domestic Violence Hotline
    • https://www.thehotline.org/
    • For any victims and survivors who need support, call 1-800-799-7233 or 1-800-799-7233 for TTY, or if you’re unable to speak safely, you can log onto thehotline.org or text LOVEIS to 22522.
  • The National Sexual Assault Telephone Hotline
    • https://www.rainn.org/about-national-sexual-assault-telephone-hotline
    • Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area.​
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