better mental health
AN INTRODUCTION
MAGAZINE
Wellbeing | Community | Feature: Welcome to BMH
better mental health minimag Thank you for your interest in bmh magazine.
subscribe now
When we think of mental health, we often think of the people directly living with a mental health condition. In some countries, that’s only 1 in 5 people, in others, it’s 1 in 4. That’s 20 – 25% of the population internationally. In reality, mental health also affects the rest of the population — family, friends, colleagues and health practitioners interacting those with an existing mental health condition. But mental health is much more than that. For the rest of us, we are increasingly aware of, and attentive to, our mental wellbeing. We want to look after our mind as well as our body. We want to have increased mindfulness, resilience and reach a higher level of happiness in our daily lives. Mental health is the largest untapped market for products and services, not just for those with a condition, but everyone who cares about their wellbeing. That market extends beyond cultures, age groups, gender, sexuality, income and education. It is the largest emerging untapped demographic. bmh is entirely new, with no comparable competitor. It is an international niche consumer magazine. It is the only magazine delivering directly in this space.
2
better mental health
www.bmhmag.com
To capture the breadth of the potential mental wellbeing market, bmh is aimed at the “average person�. It is visually appealing, written in plain language and contains a range of topics. As well as in-house content, contributors include practitioners and the general public. We already have the interest and commitment from people wanting share their personal experiences living with and improving mental health. This approach makes bmh an attractive platform for your current and potential customers. Also importantly, it demonstrates your commitment to mental wellbeing to your customers and the general public. In our modern world, a business that cares, is a business of choice. The bmh magazine minimag presents an example of the full bmh magazine. The articles are extracts and samples from our first issue. It will give you an understanding of the quality, tone and positioning of bmh magazine. You may even find something of interest for yourself! Thank you. Luke Myers Editor, bmh magazine
for more information, visit
bmhmag.com 3
A Personal perspective The main street of Surry Hills, a grey sky threatening rain, a passerby yelling at no-one in particular, a homeless man asking strangers for change, may not be the best backdrop to talk to someone about their mental health. Or it might just be the perfect setting.
BMH: Can you tell us a little about your particular mental health condition? Peter: I’ve been thinking about that since we first spoke and tried to write it down to prepare. It’s a simple enough question, and answer, but I found myself writing pages of response, then needing to take a break, then returning to write more. I’m bipolar and, in a really simple way, that’s what it’s like. BMH: Bipolar disorder can often be misdiagnosed or even go undiagnosed for years. When did you first realise you were bipolar? Peter: Recently. I was originally tested for autism when I was five, when I became withdrawn. I developed epilepsy at 13 and was on heavy medication for that. It worked at suppressing everything, so anything else was pretty much unnoticed. I knew there was something wrong with me then. I definitely had epilepsy but I knew there was something else. 4
better mental health
This is a short extract from the first issue of bmh magazine.
community
Better Mental Health magazine talks to Peter Robb about his life, family, work and mental health.
5
FAMILIES and
DEPRESSION
People don’t suffer mental health problems in isolation, even when they do feel alone. ruth myers
featur e
We’ve all heard the word depression. It has become a familiar term in the modern dialogue. We hear about it on the radio, we even see it played out on family and mainstream television shows. Depression is no longer a “flavour of the month” word which people throw about, but is a term which is becoming embedded in our psyche. This is most likely because we know, or know of, someone close to us, or perhaps we ourselves, have experienced or are living with depression. Because of the identified need to address this common mental health illness, you may now have a deeper understanding of what depression is, but let’s just clarify the term.
From down to depression
We wouldn’t be human if we didn’t feel sad at times. Sadness is a normal emotional state experienced in response to an event or memory. Just feeling sad does not stop
an individual or group from maintaining productivity or the desire to perform activities or be a part of society. Sadness is a temporary feeling. Depression on the other hand, is an overwhelming and debilitating illness which significantly interferers with an individual’s cognitive, emotional and/or social ability. A person experiencing depression may not necessarily display all the signs or symptoms associated with depression, but this doesn’t mean they are not depressed. To help make this clearer, let’s look at some of the feelings that may be experienced when suffering from depression. According to the Black Dog Institute (specialising in understanding and providing support for depression), there are a number of signs and symptoms of depression. If you, or a family member, are experiencing these symptoms, that may be reason enough to seek help because you may be suffering better mental health
7
Good Mental Health is
Good Business
8
better mental health
featur e
A physically and mentally healthy workplace improves the working conditions, wellbeing and productivity of employees. And that’s good for business. Zern Liew 9
“What do you do for work?” is a question we are often asked socially. For many of us, work is more than just a job — it shapes our sense of worth and identity. A 2008 University of Sydney study found that fulltime employees work an average of 44 hours per week and one in five people work more than 50 hours a week. We spend a significant part of our days at work and a large portion of our ‘personal’ time engaged in work activities or even just thinking about work.
We are not supposed to take anything at work personally
10
better mental health
It is not surprising, then, that work has a significant impact on our overall mental health. A challenging topic at the best of times, mental health, is an especially loaded subject in the ‘professional’ world of the workplace. Yet, asking for time off for a sports injury is perfectly acceptable but taking leave to deal with anxiety is unthinkable!
featur e
More than “Just Business” When a senior bank manager was asked about his emotions at work by one of the authors of Emotion at Work, he replied “I don’t have any emotions at work, neither positive nor negative ones, I am professional”. This denial and suppression of emotions is one of the many myths around ‘being professional’. We are not supposed to take anything at work personally, because it’s just work. The opposite, however, is rarely true. We regularly take our work, and our work stress, home with us, which impacts our overall physical and mental wellbeing. This can lead to increased levels of stress that do affect our work environment. In some cases, turning into anxiety, depression or even ‘work rage’.
Over time, constant small stresses – the ‘harmless’ little put downs for example — build into major problems. According to Lawyers Weekly, an Australian information service, over one third of all Australian lawyers will, at some stage in their careers, suffer from depression. Over 10% of people in the nursing and care profession suffer from depression. In the US, suicide rates of surgeons is around 40 per 100,000, which is double that of the average population. And if you think that being a student is easy, consider that nearly 20% of students (with comparable figures internationally) suffer from depression.
Work rage is not ‘just business’. A 2000 CNN report found that 42% of US workers experienced yelling and verbal abuse and 10% said they work in an atmosphere where physical violence has occurred.Mental health related workplace events, such as office shootings are dramatic and extreme events —but not isolated. The impact of daily stresses may be harder to spot without immediately visible symptoms, however. So we push on, allowing situations to intensify and escalate until we break down or blow up. This is a short extract from the first issue of bmh magazine.
11
the joy of
FOOD In the same way that the right food can improve our mental health, the wrong food can adversely affect it 12
better mental health
Most people know, suspect, or have been told that health and mental wellbeing are improved by eating well. Fresh fruit and vegetables, small portions of lean or white meat and fish, nuts and whole grains are all good for our health. But we need to look a little deeper to understand what’s inside food and how that impacts us. our complex body Biochemistry is a terribly complex subject handled by terribly smart specialists. But, in very simple terms, also called biological chemistry, it is the study of the chemical processes in living things. It deals with things
wellbeing
such as proteins, carbohydrates, amino acids, fats and the effects they have on biochemical activities and metabolism. In the same way that biochemistry has been used to better understand medical conditions, it is also important to mental health. Research has shown that, during a depressive state, biochemical changes do occur in our bodies. These changes include a reduction of vitamins such as niacin (vitamin B3) and an increase in free radicals (which have been linked to cell breakdown and aging). By eating foods that have the right types of proteins, oils, amino acids and carbohydrates, we can significantly affect our mental health. Note the key word ‘affect’ — eating the right foods will help improve mental health and increase the benefit of other treatments, while eating the wrong foods will adversely affect mental wellbeing.
the good in good foods Fat is bad, right? Carbohydrates are bad? Protein is good? Chocolate is bad? Fish is good? Dairy is… who even knows? As incredibly broad generalisations, most of these assessments are true (except perhaps dairy, about which everyone has an opinion). But when we look a little more closely, the generalisation can be quite harmful to mental health. Instead, we should know what’s in particular foods and the effect they will have. Nutrients improve our body’s wellness, repair and growth. Foods high in vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B9 (folate or folic acid) are ideal. These improve methyl metabolism, which improves healthy cell regeneration, which has been linked to reducing depression. Similarly, a lack of these nutrients can worsen depression and feelings of wellbeing. Brown rice, whole grain oats, cabbage, bananas, avocado, This is a short extract from the first issue of bmh magazine.
we should understand what’s in particular foods and how that affects us 13
Myth: Mental ill ness is lifelong lost cause and is a Fact: As many as 8 in 10 peop suffering from le a mental illness effectively retu can rn activities if they to their normal treatment. Belie receive appropriate person has a m ving that once a en they have it for tal health disorder, lif response. The re e is a common that people with ality, however, is and do, get bett mental illness can, er may require re . Some conditions gular treatmen t, people live full and productive most lives.
Myth: People with mental illness are crazy Fact: Mental disorders, similar to physical disorders (such as heart or liver conditions) are genuine medical illnesses. Clinical research has shown genetic and biological causes for mental disorders, and they can be treated effectively.
Exposing the myths
14
better mental health
featur e
Myth: Mental health problems, such as depression, are a sign of failure or weakness Fact: Mental health has nothing to do with failure or being weak. It can affect anyone at anytime. Various combinations of factors affect mental health, any of which can be treated effectively.
Myth: Some soci o-economic grou ps are more likely to experience m en tal illness Fact: Mental he alth problems ca n affect anyone an d no-one is imm un e to mental health illness. Mental illness does not discriminate an d can affect peop le of any age, se x, income, culture or educational background.
Although campaigners have been educating the general public that mental illness is like any other form of illness — to be healed by appropriate treatment and the right environment — mental illness still evokes considerable stigma. Many misconceptions arose because of the previous approach of institutionalising people with mental illnesses. The Mental Health Council of Australia, one of the leading organisations dedicated to mental awareness, believes that, due to these prejudices, not enough resources have been made available to mental health, leaving many people to suffer undiagnosed and untreated. These are some of the common myths surrounding mental illness.
Myth: Medications are the only treatment to treat a menta l illness Fact: Although medication s play an important part in overcom ing mental disorders, other forms of treatment, such as psychotherapy, me ditation, and exercise play an equa lly important role. Finding the right tre atment, or combinations of treatmen ts, is the key to optimal mental health.
isorders tal health d Myth: Men to treat are difficult has us research Fact: Vario lth mental hea shown that vely ti c e an be eff disorders c s mbination treated. Co y, ing, therap of counsell and n io it , nutr medication imple re sleep a s r e tt e b n e ev ing for improv treatments lth. mental hea 15
Myth: Mental illness is the result of bad parenting Fact: This terrible myth ha s persisted for far too long. Today, it is no longer accepted that psychologic al symptom are necessarily the outcome of an unhappy childhood. There are many causes, which may be activated at any time in a person’s life. A traumatic incident, a stressful environment or even natur al aging may impact mental. Blaming the past won’t improve the future.
re l Illness is ra Myth: Menta illness is very Fact: Mental at tistics show th common. Sta ve ne in every fi more than o sed o n g ia d a ave people will h roblem within hp mental healt s. e m ti fe their li
Myth: All mental illnesses are the same
As many as 8 in 10 people suffering from a mental illness return to normal activities 16
better mental health
Fact: Similar to physical illnesses, there are various types of mental illnesses. In fact, there are over 10,000 diagnosable mental disorders have been described. These include depression, anxiety disorders and dementia. Each mental illness has its own symptoms, effects and treatments.
esses Myth: People with mental illn are dangerous and violent Fact: People suffering from en serious mental disorders are oft th my The ed. frightened and confus dia is often promoted by the me istics focussing on negative character of mental illness. Sadly, media that rarely presents positive stories h wit highlight recovery of people bmh mental illness.
What you do today can improve all your tomorrows Ralph Marston www.bmhmag.com
a clinical view of
depression dr werner sattmann-frese PhD
featur e
Depression is the ‘common cold’ of mental illness. It is the term used in psychiatry to describe “when the lowering of mood becomes relatively persistent and begins to interfere with a person’s ability to cope, either with work or study or personal relationships, or when the mood state is a source of substantial distress that is regarded as abnormal” (Schweitzer and Parker, 2007).
According to the Diagnostic and Statistical Manual of Diagnostic Disorders, also called the DSM-V and referred to as the Psychiatrist’s Bible, this is the case when a person struggles almost consistently for more than two weeks with lowered mood. better mental health
19
describing depression People in the grip of this condition typically suffer from a persistent loss of self-esteem or self-worth, are far more self-critical than is socially useful, and are often afflicted with a strong sense of guilt. The signs and symptoms of this syndrome include a significant loss of interest in common activities, often including good diet, exercise and personal hygiene, a significant reduction in the ability to experience pleasure (anhedonia), a loss of hope, and an uncontrolled fluctuation between euphoric states and states of low self-regard and despair in the case of a bipolar condition.
a wide range of complex and interrelated factors cause depression Biological features often include significant sleeping disturbances such as insomnia or hypersomnia. Other biological features include loss of weight or compulsory and compensatory eating patterns, and somatic agitation such as compulsive handwringing. The sense of guilt typical for the emotional state of depression usually manifests as self-blame and strong remorse for past activities that have apparently caused others hurt and 20
better mental health
grief. Predictably, people who have struggled with this condition for a long time experience an increasing sense that suicide would be a useful solution for themselves and for people around them — which is never a rational or reasonable solution but a clear indication that immediate professional help is needed.
searching for causes The clinical experiences of health practitioners and findings of researchers demonstrate that a wide range of complex and interrelated factors cause depression. This biopsychosocial view of depression — and many other physical and mental health problems — contradicts the understanding still held by many psychiatrists that the condition is simply caused by genetic factors, neuroendocrine abnormalities, and a dysregulation of neurotransmitters (the part of brain responsible for sending messages between cells). Most psychiatrists base their work on the currently favoured integrative model, which suggests that stress exacerbates the effects of genetic and developmental factors. Unlike most psychiatric texts in which “the first and last object is to manage the patient by managing his symptoms” (Virden, 2009), clinicians are increasingly concerned with creating a meaningful understanding of the emotional and physical state of depression. Using perspectivism as a philosophical underpinning,
featur e depression is described here by employing social-critical, traumarelated, somatic (factors relating to the body), and functional (our own life context) perspectives. Biochemical implications have varying contributions and effects on top of the clinical perspectives described here.
harmonisation systems generate and maintain wellbeing and emotional integrity
trauma-oriented perspective The trauma-oriented understanding of depression acknowledges and uses the body of recent research that links depression with early experiences of insecure attachment and, in more serious cases, with abandonment, neglect and abuse. Using object relations and attachment theory as frameworks of reference, this research associates depression and many other conditions with the self-development deficits resulting from developmental traumas. Research undertaken with almost 10,000 patients in 1998 by Felitti and his co-workers established that: ‌ persons with histories of being severely maltreated as a child showed a 4 to 12 times greater risk of developing alcoholism, depression, and drug abuse, attempting suicide, a 2 to 4 times greater risk of smoking, having at least 50 sex partners, acquiring sexually transmitted disease, a 1.4 to 1.6 times greater risk for physical inactivity and obesity, and a 1.6 to 2.9 times greater risk for ischemic heart disease, cancer,
chronic lung disease, skeletal fractures, hepatitis, stroke, diabetes and liver disease� (Siegel, 2003). Psychotherapists and counsellors frequently experience that these results also apply to people who have not been abused or neglected as such, but who have grown up with parents highly stressed from internalised feelings and societal pressures. These insights are now spawning an emotional revolution that is shifting the emphasis from cognition to affect. Panksepp writes that: The cognitive revolution, like radical neuro-behaviorism, intentionally sought to put emotions out of sight and out of mind. Now cognitive science must re-learn that ancient emotional systems have a power that is quite independent of neocortical cognitive processes�, (Integrative Psychological and Behavioral Science, 2008). Ovtscharoff and Braun have established that the healthy and loving interaction between the newborn and the mother acts as a regulator This is a short extract from the first issue of bmh magazine.
21
22
better mental health
ADVERTISE WITH US VISIT BMHMAG.COM FOR RATES AND DETAILS
www.bmhmag.com
23
better mental health
MAGAZINE
subscribe now
of these people... one has a mental health issue one is a family member one is a partner one is an employer one is a health worker
all of them read
better mental health
MAGAZINE
www.bmhmag.com