SAN DIEGO — Have you been feeling stressed lately? If so, you’re not alone.
Approximately one in five adults is struggling with a mental illness in the United States, according to the National Institute of Mental Health.
“That means that many of us know people right now who are struggling with a mental health disorder,” said Jennifer Zwolinski, Ph.D., a practicing Catholic and board-certified clinical psychologist.
May is “Mental Health Awareness Month” and, to mark that occasion, we’ve asked Zwolinski for advice on navigating the difficult times many individuals are facing. She works in private practice and is also a psychology professor at the University of San Diego.
Zwolinski identified steps that people can take to improve or safeguard their mental health:
— Seek out social support and prioritize relationships
“Belonging matters and people tend to feel better when they are surrounded by others who are caring and supportive.”
— Prioritize sleep
“When we sleep well, we think and feel better and we improve our physical health.”
— Engage in some form of physical activity
“Even a brief, 10-minute walk in nature can help improve your mood.”
— Become active in your faith community
“This shared sense of meaning and values and a supportive community that provides hope will help to navigate during difficult times.”
— Participate in activities that use your skills and interests
— Volunteer
“Giving back to organizations you value can bring a sense of meaning and engagement to your life.”
— Focus on the positive
“Share gratitude with others and count your blessings.”
Zwolinski offers three questions to ask yourself to determine whether you might need support from a mental health professional:
— Have you had changes in your mood, thoughts and/or behaviors that cause you or others to be concerned?
— Do you have and/or use coping strategies that are either unhealthy or do not work to help you feel better for the long term?
— If your friends and/or family are expressing concerns about your well-being or behavior, is it possible that their perceptions are accurate?
“Sometimes, it’s the people who are closest to us that can see some changes in behaviors or thoughts that we cannot see,” said Zwolinski. “If you are noticing negative or distressing changes in your mood, behavior, thoughts or social interactions, and these are causing you distress, or if you have tried unsuccessfully to feel better, a mental health professional can help you. You don’t have to do this alone.”
She cited “clear warning signs of mental distress,” such as thoughts about hurting oneself or engaging in dangerous behaviors; experiencing debilitating depression or anxiety; or struggling to distinguish reality from fantasy. Additional warning signs are that the thoughts, emotions or behaviors are causing social, professional or legal problems.
“If you see these signs, seek professional support,” Zwolinski advises. “Even if you are not completely sure, it’s wise to contact a mental health professional who can do an evaluation.”
She said that research shows the benefits of incorporating a client’s spiritual and religious life into the plan for psychotherapy.
“By working in collaboration with our clients and their values,” she said, “I believe that we can help them to feel better faster.”
For information on the diocesan Mental Health Ministry, visit sdcatholic.org/family-life-and-spirituality/mental-health-ministry.
