Health is “Mental” Too!

May 31 2020

“I can’t breathe…again! Vicarious trauma is that you?” : Ways to decrease symptoms of vicarious trauma

By: Tierra T. Ellis, Ph.D., NCSP

Vicarious trauma is the emotional residue of the indirect exposure to trauma from hearing narratives of people who encountered traumatic experiences firsthand (e.g., CNN updates, social media).

Here are some tips to decrease symptoms of vicarious trauma

1. Acknowledge your emotions.

Why might you be feeling that way? What is it about your past experiences — directly or indirectly — that may be triggering you? Reflect, accept, and be gentle with yourself.

2. Unplug.

It’s ok to unplug from social media and other mediums — as necessary — to protect your peace. You are in charge of where you allocate your time and energy. Vicarious trauma may leave you feeling exhausted and may perpetuate feelings of helplessness and powerlessness.

3. Exercise.

Exercise may reduce depressive (e.g., sadness & irritation) and anxiety symptoms (e.g., rapid heart rate & feeling nervous). Blood circulation in the brain is enhanced through exercise and is likely to improve moods.

4. White Noise.

If you’re having trouble sleeping then play “white noise” (e.g., YouTube video of rain sound) in the background to calm you and put you in a relaxed state. White noise is a sound that masks other sounds that may interrupt your sleep.

5. Monitor your emotional state

Continue to check in with yourself, meditate, and release your thoughts and feelings to close family/friends and/or a therapist!

6. Mindfulness

Paying attention to your awareness in the present moment (i.e., not focusing on yesterday or tomorrow) while continuing to accept and acknowledge your bodily sensations, thoughts, and feelings.

7. Deep Breathing

Breathe in *hold for three seconds* then slowly blow a big breath out. Do this as many times as you need. This will allow you to take control of your body again rather than your body taking control over you!

8. Journaling.

Journaling is a great way to reduce stress and anxiety. There are no rules to journaling and no judgment! A journal can simply be a way to express and release your raw thoughts and emotions.

9. Don’t isolate.

You may not feel at your best but do not isolate. Sure, sit and check in with yourself, but isolation for extended periods at a time can actually exacerbate your symptoms of vicarious trauma. Continue to keep close people around you that support you.

10. Grounding.

Grounding is a technique that electrically reconnects you to the earth. During grounding, you focus on your physical body and its surroundings while focusing less on thoughts to not think about what is making you feel anxious.

11. More Grounding.

Sit straight on a chair/couch. Put your feet flat on the ground. Explore your surroundings and find 5 objects that are red (you can pick any color). This will refocus your thoughts and calm your breathing.

12. Art.

Creatives this is a time to create! Write songs, draw, dance, and/or write poetry. This is another great way to express yourself. Art therapy has demonstrated its ability to improve communication and can decrease feelings of isolation and loneliness.

13. Be patient and gentle with yourself.

Healing takes time so continue to be patient with yourself. Others will respond to vicarious trauma differently and whatever you do don’t compare your response to theirs!

14. Go to the Beach!

Going to the beach activates your brain’s prefrontal cortex, which is associated with your emotions. These functions — as well as several others — engage with the sounds of the ocean. Ocean waves generate negative ions, which is involved in accelerating how our body is able to absorb oxygen as well as balancing serotonin levels. Our body produces serotonin — a neurotransmitter that is heavily involved in stress and mood.

15. Connect with Nature.

Going hiking, taking a walk, and being in green space has mental and physical benefits. Nature has a calming effect that may redirect your thoughts of race-related stress while reducing feelings of stress and/or anger and improving your overall mood.

16. Yoga.

Yoga is another stress reliever that does a great job of calming your nervous system. Yoga reduces muscle tension, which may result from the physiological symptoms of race-related stress. Yoga may also help bring more awareness of your body and thoughts.

17. Meditation.

Meditation is beneficial for reducing race-related stress. Meditation brings inner peace and helps with managing stress levels. Meditation may bring you to the present moment with every single breath. Meditation is also known to improve sleep and moods.

#MentalHealthMatters!

May 12 2020

#irunwithAhmaud

By: Tierra T. Ellis, Ph.D., NCSP

#irunwithAhmaud even though running from the police is more expected than running for physical and mental health

They say when you run that’s mental and physical wealth

But when we visit banks racism holds us back from wealth because THE BANKER looks at us and tell us that we can’t be real estate investors

But we grind and then we shine

And are then told that we deserve time

The pain of heartbreak after experiencing someone’s maladaptive habits of cheating and seeking other women

Because they didn’t have a father to teach them how to love their BABY BOY because they were in prison…

…For running from the police who “mistakes” them for someone who raped a White woman – JUST MERCY on their souls.

See, since its ROOTS, systems have oppressed Black people since THE BIRTH OF A NATION and manipulated them to “make sense” of their story because WHEN THEY SEE US we don’t have a life that is worthy of justice or being free from bars.

Then they call for THE HELP because Black women will take care of White kids to make ends meet when they are the only source of family income – they’re our real superstars.

And then they make them HIDDEN FIGURES when they find out we can calculate flight trajectories

And then we take PRIDE and think it’s a GLORY ROAD just because a White coach starts us in a basketball game that our talents warranted

And we saw it all on TV, Instagram, Twitter, Netflix, and CNN updates…

The hashtags are pierced in our hearts.

We don’t realize the emotional residue of exposure from these stories

And because she watched the news and virtually witness another Black man killed – your grandma’s worried

And your sister is crying tears that are THE COLOR PURPLE because she was raped and abused and her children are taken from her …

Her child is taken from her…

And we remind each other to say his name – It’s Ahmaud – you won’t be forgotten

We uplift your family in prayer and we are livid because our system is rotten

And the irony is that when we say his name and run 2.23 miles on his birthday and think of his mama

We are affected as we endure her pain, fear, and terror that have resulted in vicarious trauma.

Vicarious Trauma

Vicarious trauma is the emotional residue of the indirect exposure to trauma from hearing narratives of people who have encountered traumatized experiences firsthand (e.g., movies, CNN updates, social media platforms). Vicarious trauma can severely impact one’s mental health as they may experience intrusive thoughts regarding the trauma. The Diagnostic Statistical Manual, Fifth Edition (DSM-5), “a psychologists’ bible”, indicates that it may also result in “persistent and exaggerated negative beliefs or expectations about oneself, others, or the world (e.g., I am bad,” “No one can be trusted” “The world is completely dangerous,” “My whole nervous system is permanently ruined”).

Below are a few signs and tips for dealing with vicarious trauma.

Signs

Sadness
Lasting feelings of grief
Anxiety
Isolation
Changes in mood
Nightmares
Hypervigilance (i.e., state of increased alertness
Restlessness (i.e., inability to relax and feelings like you are “on edge”)
Maladaptive coping (e.g., self-medicating, drinking, smoking)
Physiological symptoms (e.g., headaches, ulcers, rashes, heartburn)

Tips to reduce symptoms of vicarious trauma

Exercise: Make sure you are getting an adequate amount of exercise. Exercise may reduce depressive (e.g., sadness, irritation) and anxiety symptoms (e.g., rapid heart rate, feeling nervous). Blood circulation in the brain is enhanced through exercise and is likely to improve moods^{^[i]}.
Sleep: If you are having trouble sleeping then play “white noise” in the background to calm you and put you in a relaxed state.
Healthy Diet: Food plays a significant impact on your moods so it is important that you keep track of what you are consuming, especially if you are experiencing trauma symptoms. Please refer to my blog, “ Bad kids”: You Are What You Eat” to learn more in-depth on how food consumption impacts mental health.

References:

^{^[i]} Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106-106.

May 3 2020

“Bad Kids”: You Are What You Eat!

By: Tierra T. Ellis, PhD., NCSP

Culture

“Get off that table and eat your dinner! Acchhht acchhht – If you don’t stop running around my house like you lost your mind! And don’t roll your eyes at me – go back to the table until that plate is empty!”

Ever been told you were a bad kid, called someone a bad kid, and/or agreed that you have bad kids? Ever wondered how the effects of being called a bad kid coupled with food choices can lead to depression and mood symptoms or how you may be the source of the “bad behavior?”

“Bad kids”

After a child has heard they are a bad kid it is something they may eventually accept and internalize. What does it mean to be a bad kid anyways? I recently conducted a poll and respondents shared that it may mean that they were misbehaving, loud, obnoxious, or just an overall bad person. Being called a bad kid may also leave some feeling confused due to it being an ambiguous term. Children who get labeled as “Bad kids” statistically have a higher chance of getting diagnosed with Depression, Moods Disorders, Oppositional Defiant Disorder (ODD), and/or Attention Deficit Hyperactivity Disorder (ADHD), and are put on medications that may interfere with their growth, especially if they are prepuberal (e.g., before puberty) adolescents. The Diagnostic Statistical Manual-5 (DSM-5), which is something like a psychologist’s bible that encompasses all mental health disorders, defines ADHD as “a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or brain development…” Something that most people don’t take into account is how one’s diet may be the major contributor of their symptoms… You Are What You Eat!

The 12 Essential Nutrients that Play a Major Role in Mental Health

There are 12 antidepressant nutrients that are associated with how one may prevent and treat depression: Folate, Iron, Omega-3 Fatty Acids, Magnesium, Potassium, Selenium, Thiamine, Vitamin A, B, B12, C, and Zinc[1] I will briefly introduce these 12 essential nutrients and foods you may find them in.

An imbalance of glucose (sugar) may result in symptoms of anxiety, hyperactivity, depression, aggressive behavior, and learning difficulties. Inadequate management of blood glucose levels may result in one feeling fatigued, dizzy, irritable, forgetfulness, and poor concentration. B Vitamins are used at every teaspoon of refined sugar, which is why it is not encouraged to consume refined sugars in excessive amounts. Research has indicated that increasing more natural sugars (e.g., sugars you find in natural fruits) vs. refined sugars (e.g., processed sugars you buy at grocery stores) may decrease symptoms of hyperactivity, anxiety, forgetfulness, impulsivity, and irritability, which are all ADHD symptoms[2].
Is your Iron low? Iron deficiency is more common in the world than any other nutritional deficiency. Low iron may impact the brain in ways that may result in fatigue, apathy, and poor concentration[3], Iron-rich foods include nuts, seeds, dried fruits (e.g., figs, prunes, and apricots), lentils, and beans.
Zinc deficiency may result in behavioral and sleep disturbances, increased sensitivity, and, parents did you know it can decrease in one’s sex drive? Maintaining adequate Zinc levels may reduce depression symptoms and may foster overall better treatment outcomes. Foods that contain zinc are whole grains, chickpeas, lentils, and beans.
Magnesium is another mineral that is vital for maintaining adequate functioning of the muscle and nerves. Magnesium deficiency may result in agitation, anxiety, irritability, sleep disorders, and depression. Magnesium-rich foods are found in vegetables (e.g., spinach, broccoli, peas, green beans), legumes (e.g., chickpeas and black beans), and fruit (e.g., bananas, raspberries, avocados), and nuts and seeds.
Chromium is associated with protein metabolism, fat, carbohydrates, and augments the action of insulin. Insulin aids in balancing blood sugar levels and is integral in the process in that it permits your body to use glucose (sugar) from carbohydrates and other foods you consume for energy. It also has beneficial effects of decreasing depression symptoms. Chromium is found in potatoes, green beans, whole-grain products, and fruits (e.g., apples and bananas).
Vitamin D is essential and low levels of it may impact basic and cognitive functioning (e.g., the process that one acquires knowledge and understands it) and result in Bipolar Disorder, Schizophrenia, and Depression[4]. Cereals and soymilk contain Vitamin D as well as natural sunlight!
Omega-3 Fatty Acids play an important role in the cellular membrane and function and may have the ability to decrease Bipolar Depression. Great sources of Omega-3 Fatty Acids include walnuts, chia seeds, and flax seeds.
Folate is a B-vitamin that is essential to cell growth and metabolism and is naturally present in a variety of foods. Folate may improve moods, social functioning, and play an active role in decreasing depression symptoms. Folate is in foods such as legumes, leafy greens, asparagus, nuts and seeds, and brussels sprouts.
Selenium is associated with the brain and nervous system and can reduce depression symptoms. Brazil nuts are one of the best sources of selenium along with sunflower seeds, mushrooms, cashews, and lentils.
Potassium is another important mineral that is also an electrolyte that aids in fluid regulation and nerve signals. Electrolytes have an electric charge in your body and help balance fluids. Potassium deficiency may result in mental fatigue and changes in mood. Foods that include potassium are bananas, mushrooms, peas, honeydew, cantaloupe, raisins, dates, and cucumbers.
Vitamin C is an essential antioxidant associated with the brain. Vitamin C deficiency may affect one’s cognitive functioning (e.g., the process that one acquires knowledge and understands it) and motor abilities (e.g., movement of muscles)[5]. Foods high in Vitamin C are cantaloupe, tomatoes, kale, strawberries, broccoli, papaya, and red, green, and yell bell peppers.
Thiamine (Vitamin B1) is integral in that it takes food energy and uses it to create brain energy. Thiamine is found in whole grains, beans, peas, and some cereals,

Tips for Parents / Caregivers

Always keep in mind that ALL behavior has a root.
- Don’t call your child “bad.” It is highly suggested that you explain to them specific behavior that is unacceptable and why to prevent internalized symptoms, which may lead to depression.
  - Make a conscious effort to ensure your child is consuming the 12 essential nutrients that play an important role in their mental health.
  - Pay attention to the socially unacceptable behaviors and/or moods and revisit the 12 essential nutrients to monitor if your child may be nutrient deficient.
  - Try to avoid vegetables in cans and consider fresh fruits and vegetables to avoid unnecessary preservatives and additives.

Tips for Mental Health Providers

Always keep culture in mind during all conversations with clients and be cognizant of your approach. A strengths-based approach likely has the best outcomes.
- Inquire about your client’s eating habits and provide psychoeducation on the 12 essential nutrients and their impact on one’s mood.
- Encourage clients to read the Nutrition Facts on the back of their food packages and scan for the 12 essential nutrients.
- If your client has a habit of eating foods that are lower in nutritional value then have a harm reduction approach such as gently suggesting a reduction of sugar rather than suggesting a drastic change of their food preference choice.

References:

[1] LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97.

[2] Holford, P. (2003). Depression: the nutrition connection. Primary Care Mental Health, 1(1), 9–16.

[3] Dog, T. L. (2010). The role of nutrition in mental health. Alternative therapies in health and medicine, 16(2), 42-46.

[4] Bertone-Johnson, E. R. (2009). Vitamin D and the occurrence of depression: causal association or circumstantial evidence?. Nutrition reviews, 67(8), 481–492.

[5] Han, Q. Q., Shen, T. T., Wang, F., Wu, P. F., & Chen, J. G. (2018). Preventive and therapeutic potential of vitamin C in mental disorders. Current medical science, 38(1), 1–10.