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MENTAL ILLNESS

What is mental illness?

Mental illnesses are conditions that affect one’s thinking, feeling, mood , such as depression, anxiety, or schizophrenia. Such conditions may be occasional or chronic and affect one’s ability to relate with others and our day-to-day activities.

What is mental health?

Mental health are our emotional, psychological, and social well-being. It affects how we think, feel, and react. It determine how we handle stress, relate to others, and make healthy and right choices.

Mental health is important at every point of life, from childhood and adolescence through adulthood even till you die.

Although the terms are often used interchangeably with poor mental health and mental illness are not the same. A person can experience poor mental health and may not be mentally ill. Likewise, a person may be mentally ill and experience periods of physical, mental, and social well-being.

Why is mental health important for overall health?

Mental and physical health are equally important components of overall health. Mental illness, especially depression, increases the risk for many types of physical health problems, particularly long-lasting conditions like stroke, diabetes, and heart disease. Similarly, the presence of chronic conditions can increase the risk for mental illness.

Can your mental health change over time?

Yes, it’s important to know that one’s mental health can change over time, depending on many factors. When the demands placed on a person exceed their resources and coping abilities, their mental health could be affected. For instance, if someone is working long hours, caring for an ill relative or experiencing economic hardship you may experience poor mental health.

How common are mental illnesses?

Mental illnesses are among the most common health conditions in the world.

More than 50% will be diagnosed with a mental illness or disorder at some point in their lifetime.3

1 in 5 persons will experience a mental illness in a given year.

1 in 5 children, either currently or at some point during their life.

1 in 25 persons lives with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression.

What causes mental illness?

There is no single cause for mental illness. A number of factors can contribute to risk for mental illness, such as

Early adverse life experiences, (for example, child abuse, sexual assault, witnessing violence, etc.)
Experiences related to other chronic medical condition, such as cancer or diabetes.
Biological factors, such as genes or chemical imbalances in the brain
Use of alcohol or recreational drugs
Having few friends or no friends
Having feeling of loneliness or isolation

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A new beginning is open to everyone, but it's your choice.

Sexual violence is very common in our society today. According to Research, 1 in 5 women in the world are raped or sexually assaulted at different point in their lives, often by persons they know and trust. In some Asian, African, and Middle Eastern countries, that figure is even higher. And sexual assault isn’t limited to women; men also suffer from rape and sexual assault.

Regardless of age or gender, the impact of sexual violence goes far beyond any physical hurts. The experience of being raped or sexually assaulted can be shattering, leaving you feeling scared, ashamed, and alone or nightmares of incidence, flashbacks, and other unpleasant memories. The world do not look like a safe place anymore. You no longer trust anyone. You don’t even trust your own self. You may question your judgment, your self-worth, and your sanity. You might blame yourself for what happened or believe that you’re “of no worthy.” Relationships feel strange, intimacy impossible. And on top of that, like many rape survivors, you may struggle with depression and anxiety.

It’s very important to remember that what you’re experiencing is a normal reaction of the incident. Your feelings are just symptoms, not reality. No matter how difficult it may look, with these tips and techniques, you can come to regain your sense of safety and trust, and learn to heal and move on with your life.

Myths and facts about rape and sexual assault

Dispelling the toxic, victim-blaming myths about sexual violence can help you start the healing process.

Myth: You can know a rapist by the way he looks or acts.

Fact: There’s no sure way to knowing a rapist. Many appear completely normal, friendly, charming, and non-threatening.

Myth: If you didn’t fight back, you must have thought it was that good.

Fact: During a sexual assault, it’s extremely common to freeze. Your brain and body shuts down in shock, making it difficult for you to move, speak, or think.

Myth: People who are raped “ask for it” by the way they dress or act.

Fact: Rape is a crime of opportunity. Studies show that rapists choose victims based on their weakness, not on how sexy they appear.

Myth: Date rape is often a misunderstanding.

Fact: Date rapists often defend themselves by claiming the assault was a drunken mistake or miscommunication. But research shows that the vast majority of date rapists often repeat the event. These men target defenseless people and often offer them alcohol in order to rape them.

Myth: It’s not rape if you’ve had sex with the person before.

Fact: Just because you’ve previously consented to sex with someone doesn’t give them any right to your body. If your boyfriend, or lover forces sex against your will, it’s rape.

Recovering from rape or sexual assault

step 1: speak out

It can be extraordinarily difficult to admit that you were raped or sexually assaulted. There’s a stigma attached. It can make you feel angry and weak. You may also be afraid of how others will react. Will they judge you? Look at you differently? you think it's best to keep it secret. But when you stay silent, you deny yourself help and enslave yourself .

Reach out to someone you trust. It’s common to think that if you don’t talk about your rape, it didn’t really happen. But you can’t get out of it when you’re accepting the truth. And hiding only adds to situation is not the way out. As scary as it is to open up, it will be free from it. However, it’s very important to be know who you share , especially at first. Your best bet is someone who will be supportive, empathetic, and calm. If you don’t have someone you trust, talk to a therapist or call a rape crisis hotline.

Step 2:Challenge your sense of helplessness and isolation.

It’s important to remind yourself that you have strengths and coping skills that can get you through tough times. One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give blood, reach out to a friend in need, or donate to your favorite charity.

Step 3:Consider joining a support group for other rape or sexual abuse survivors.

Support groups can help you feel less isolated and alone. They also provide valuable information on how to cope with symptoms and work towards recovering. If you can’t find a support group in your area, follow us @ZINA'S SECRET.

Step 4: Prepare for flashbacks and upsetting memories

When you go through something stressful, your body temporarily goes into “FLIGHT MODE.” When the threat has passed, your body calms down again. But assault experiences such as rape can cause your nervous system to become stuck in a state of high alert. You’re hypersensitive to the smallest of stimuli. This is the case for many rape victims.

Flashbacks, nightmares, and unpleasant memories are extremely common, especially in the first three months following the assault. If your nervous system remains “stuck” in the long-term and you develop major depression, they can last much longer.

To reduce the stress of flashbacks and upsetting memories:

Try to anticipate and prepare for triggers. Common triggers include anniversary dates; people or places associated with the incident; and certain sights, smells, or sounds. If you are aware of what triggers may cause an upsetting reaction, you’ll be in a better position to understand what’s happening and try calm yourself down.
Pay attention to your body’s danger signals. Your body and emotions give you clues when you’re starting to feel stressed and unsafe. These clues include feeling tense, holding your breath, racing thoughts, shortness of breath, hot flashes, dizziness.

Take immediate steps to calm your self down. When you notice any of the above symptoms, it’s important to quickly act to calm yourself down. One of the quickest and most effective ways to calm anxiety and panic is to slow down your breathing.

Sit or stand comfortably with your back straight.

Put one hand on your chest and the other on your stomach.

Take a slow breath in through your nostrils, count 1-5.

The hand on your stomach should rise.

The hand on your chest should move very little.

Then hold your breath for a count of seven. Breath out through your mouth, pushing much air as you can push while contracting your abdominal muscles.

The hand on your should move as you exhale.

Inhale again, repeating the cycle until you feel relaxed and centered.

TIPS FOR DEALING WITH FLASHBACKS

It’s not always possible to prevent flashbacks. But if you find yourself losing touch with the present and feeling like the sexual assault is happening all over again, there are actions you can take.

Accept and reassure yourself that this is a flashback, not reality. The traumatic event is over and you survived. Here’s a simple script that can help: “I am feeling [panicked, frightened, overwhelmed, etc.] because I am remembering the rape/sexual assault, but as I look around I can see that the assault isn’t happening right now and I’m not actually in danger.”

Ground yourself in the present. Grounding techniques can help you direct your attention away from the flashback and back to your present environment. For example, try tapping or touching your arms or describing your actual environment and what you see when you look around name the place where you are, the current date, and three things you see when you look around.

Reconnect to your body and feelings

Since your nervous system is in a hypersensitive state following a rape or assault, you may start trying to numb yourself or avoid any associations with the trauma. But you can’t selectively numb your feelings. When you shut down the unpleasant sensations, you also shut down your self-awareness and capacity for joy. You end up disconnected both emotionally and physically—existing, but not fully living.

Signs that you’re avoiding unhelpful ways:

Feeling physically shut down.
Feeling separate from your body or surroundings.
Having trouble concentrating and remembering things.
Having trouble concentrating and remembering things.
Using stimulants, risky activities, or physical pain to feel alive and counteract the empty feeling inside of you.
Compulsively using drugs or alcohol.

Once you’re back in touch with your body and feelings, you will feel more safe, confident, and powerful. You can achieve this through the following techniques:

Stay connected

It’s common to feel isolated and disconnected from others following a sexual assault. You may feel tempted to withdraw from social activities and your loved ones. But it’s important to stay connected to life and the people who care about you. Support from other people is vital to your recovery. But remember that support doesn’t mean that you always have to talk about or dwell on what happened. Having fun and laughing with people who care about you can be equally healing.

Participate in social activities, even if you don’t feel like it. Do “normal things” with other people, things that have nothing to do with the sexual trauma.

Reconnect with old friends. If you’ve retreated from relationships that were once important to you, make the effort to reconnect with it.

Make new friends. If you live alone or far from family and friends, try to reach out and make new friends. Take a class or join a club to meet people with similar interests, connect to an alumni association, or reach out to neighbors or work colleagues.

Nurture yourself

Healing from sexual trauma is a gradual process. It doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. It can make life seem difficult at times. But there are many steps you can take to cope with the remaining symptoms and reduce your anxiety.

Take time to rest and restore your body’s balance. That means taking a break when you’re stressed and avoiding the temptation to lose yourself by throwing yourself into activities. Avoid doing anything that makes you makes you remember the incidence. .

Be smart about media consumption. Avoid watching any program that could trigger bad memories. This includes obvious things such as news reports about sexual violence and movies. But you may also want to temporarily avoid anything that’s over-stimulating y, including social media.

Take care of yourself physically. It’s always important to eat right, regular exercise, and get plenty of sleep, but even more so when you’re healing from event. Relieve stress, and help you feel more powerful and in control of your body.

Avoid alcohol and drugs. Avoid the self-medication with alcohol or drugs. Substance use worsens many symptoms of trauma, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can contribute to problems at home and in your relationships.

How to help someone recover from rape or sexual assault experience

When a spouse, partner, sibling, or other loved one has been raped or sexually assaulted, it can generate painful emotions and take a heavy toll on your relationship. You may feel angry and frustrated, be desperate for your relationship to return to how it was before the assault, or even want to retaliate against your loved one’s attacker. But it’s your patience, understanding, and support that your loved one needs now, not more displays of aggression or violence.

Let your loved one know that you still love them and reassure them that the assault was not their fault. Nothing they did or didn’t do could make them culpable in any way.

Allow your loved one to open up at their own pace. Some victims of sexual assault find it very difficult to talk about what happened, others may need to talk about the assault over and over again. This can make you feel alternately frustrated or uncomfortable. But don’t try to force your loved one to open up or urge them to stop rehashing the past. Instead, let them know that you’re there to listen whenever they want to talk. If hearing about your loved one’s assault brings you discomfort, talking to another person can help put things in perspective.

Encourage your loved one to seek help, but don’t pressurize them. Following the trauma of a rape or sexual assault, many people feel totally powerless. You can help your loved one to regain a sense of control by not pushing them away. Encourage them to reach out for help, but let them make the final decision. Take cues from your loved one as to how you can best provide support.

"Take care of yourself. The more calm, relaxed, and focused you are, the better you’ll be able to help your loved one. Manage your own stress and reach out to others for support."

Everything You Want to Know About depression.

What is depression?

Depression is usually referred as a mood disorder. It can also be a feelings of sadness, lonely, or anger that interfere with a person's day-to-day activities.

It's very common in the world today.

People experience depression in different ways. It may affect your daily work, resulting in lost time and poor productivity. It can also affect relationships negatively and worst health conditions.

Health condition that get worst include;

Asthma
Cancer
Diabetes
Cardiovascular disease
Obesity

It’s important to realize that feeling down at times is a normal part of life. Sad and annoying events happen to everyone. But, if you’re feeling down or hopeless on a regular basis, you could be dealing with depression.

Depression is a serious medical condition that can get worse without proper treatment. Those who seek treatment often see improvements in symptoms in just a few weeks.

Depression symptoms

Depression can be more than a constant state of sadness or feeling “blue.”

Major depression can cause a different of symptoms. Some affect your mood, while others affect your body. Symptoms may also be persist or come and go.

The symptoms of depression can be experienced differently among men, women, and children in different ways.

Men may experience symptoms related to their:

mood, such as anger, aggressiveness, irritability, anxiousness, restlessness

emotional well-being, such as feeling empty, sad, hopeless behavior, such as loss of interest, no longer finding pleasure in favorite activities, feeling tired so easy, thoughts of suicide, drinking excessively, using drugs, engaging in high-risk activities,

sexual interest, such as reduced sexual desire, lack of sexual performance

cognitive abilities, such as inability to concentrate, difficulty completing tasks, delayed responses during conversations

sleep patterns, such as insomnia, restless sleep, excessive sleepiness, not sleeping through the night, physical well-being, such as fatigue, pains, headache, digestive problems.

Women may experience symptoms related to their:

mood, such as irritability

emotional well-being, such as feeling sad or empty, anxious or hopeless

behavior, such as loss of interest in activities, avoid social networking, thoughts of suicide, thinking or talking more slowly, sleep pattern, decreased energy, greater fatigue, changes in appetite, weight changes, aches, pain, headaches, increased cramps

Children may experience symptoms related to their:

mood, such as irritability, anger, mood swings, crying

emotional well-being, such as feelings of incompetence (e.g. “I can’t do anything right”) or despair, crying, intense sad behavior, such as getting into trouble at school or refusing to go to school, avoiding friends or siblings, thoughts of death or suicide, cognitive abilities, such as difficulty concentrating, decline in school performance, changes in grades,

sleeping difficulty loss of energy, digestive problems, changes in appetite, weight loss.

There isn’t a single test to diagnose depression. But your healthcare provider can make a diagnosis based on your symptoms and a psychological evaluation.

In most cases, they’ll ask a series of questions about your:

moods

appetite

sleep pattern

activity level

thoughts

Because depression can be linked to other health problems, your healthcare provider may also conduct a physical examination and order blood work. Sometimes thyroid problems or a vitamin D deficiency can trigger symptoms of depression.

Don’t ignore symptoms of depression. If your mood doesn’t improve or gets worse, seek medical help. Depression is a serious mental health illness with the potential for complications.

If left untreated, complications can include:

weight gain or loss

physical pain

substance use problems

panic attacks

relationship problems

social isolation

thoughts of suicide.

Depression can be temporary, or it can be a long-term challenge. Treatment doesn’t always make your depression go away completely.

However, treatment often makes symptoms more manageable. Managing symptoms of depression involves finding the right combination of medications and therapies.

If one treatment doesn’t work, talk with your healthcare provider. They can help you create a different treatment plan that may work better in helping you manage your condition.

Anxiety Disorders

People with anxiety disorders respond to certain objects or situations with fear and terror. Anxiety disorders include generalized anxiety disorder, social anxiety, panic disorders, and phobias.

Attention-Deficit/Hyperactivity Disorder

Attention-deficit/hyperactivity disorder (ADHD) is one of the most common childhood mental disorders. It can continue through adolescence and adulthood. People diagnosed with ADHD may have trouble concentrating, may act without thinking about what the result will be, or be overly active.

Disruptive Behavioral Disorders

Behavioral disorders involve a pattern of disruptive behaviors in children that last for at least 6 months and cause problems in school, at home, and in social situations. Behavioral symptoms sometime continue to adulthood.

Depression and Other Mood Disorders

While bad moods are common, and usually pass in a short period, people suffering from mood disorders live with more constant and deep symptoms. People living with this mental illness find that their mood impacts both mental and psychological well-being, nearly every day, and often for much of the day.

It is estimated that 1 in 10 adults suffer from some type of mood disorder, with the most common conditions being depression and bipolar disorder. With proper diagnosis and treatment, most of those living with mood disorders lead healthy, normal and productive lives. If left untreated, this illness can affect day-today activities, quality of life and many long-lasting physical health problems such as diabetes and heart disease.

Eating Disorders

Eating disorders involve obsessive and sometimes distressing thoughts and behaviors, including

Reduction of food intake
Overeating
Feeling depressed
Loss in weight, body shape, poor self-image

Common types of eating disorders include anorexia, bulimia, and binge eating.

Personality Disorders

People with personality disorders have extreme and inflexible personality traits that cause problems in work, school, or social relationships. Personality disorders include antisocial personality disorder and borderline personality disorder.

Posttraumatic Stress Disorder (PTSD)

A person can get PTSD after living through or seeing a traumatic event, such as war, a hurricane, physical abuse, or a serious accident. PTSD can make someone feel stressed and sacred after the danger is over. People with PTSD may experience symptoms like reliving the event over and over, sleep problems, become very upset if they have a flashback of the event, constantly looking for possible threats, and changes in emotions like irritability, outbursts, helplessness, or feelings of numbness.

Schizophrenia Spectrum and Other Psychotic Disorders

People with psychotic disorders hear, see, and believe things that aren’t real or true. They may also show signs of disorganized thinking, confused speech, and muddled or abnormal motor behavior. An example of a psychotic disorder is schizophrenia. People with schizophrenia may also have low motivation and blunted emotions.

Substance Use Disorders

Substance use disorders occur when frequent or repeated use of alcohol and/or drugs causes significant impairment, such as health problems, disability, and failure to meet major responsibilities at work, school, or home. Substance use problems can be fatal to the user or others. Examples include drunk driving fatalities and drug overdoses.

Mental illnesses and substance use disorders often occur together. Sometimes one disorder can be a contributing factor to or can make the other worse. Sometimes they simply occur at the same time.

Sexual assault is any type of sexual activity or contact that does not have your permission. Sexual assault can happen through physical force or if the attacker gave the victim date drugs or alcohol as part of the assault. Sexual assault includes rape and sexual harassment. In the world today, one in three women and one in four men has experienced some sort of sexual harassment.

Sexual assault can happen to anybody, no matter your gender identity. People who have been sexually assaulted may exhibits some feelings and reactions as other victims of sexual assault, but they might also face some problems because of the stereotypes about men and boys.

Common reactions

People who have been sexually assaulted may experience the same effects of sexual assault as other survivors, and they may face other challenges that are more unique to their experience.

Some people who have survived sexual assault as adults feel shame or low-esteem, believing that they should have been strong enough to fight off the assaulter. These natural stimulation responses does not means that you intentional causes or enjoyed the assault. If you were assaulted know it not you fault and everything happened for a reason.

Adults who were sexually abused as teens may also respond differently then adults who were assaulted sexually as adults. The following list includes some of the common experiences shared by adults and teens who have survived sexual assault. These are possible effects they face after incidence

Anxiety
depression
flashbacks
eating disorder
Avoiding people or places that remind you of the assault or abuse
Questions about sexual orientation
Fear of vison
Feeling like they don't have control over their body
sleepless nights
Sense of blame and shame
sense of isolation
Withdrawal from relationships or friendships
Fear of judgment or disbelief

Who are the perpetrators of sexual assault ?

Perpetrators can be any gender identity, of any age, and they can have any relationship to the victim. They might use physical force or psychological and emotional harassment techniques. .

Can being assaulted affect sexual orientation?

Sexual assault is in no way related to the sexual orientation of the perpetrator or the survivor, and a person’s sexual orientation cannot be caused by sexual abuse or assault. Some men and boys have questions about their sexuality after surviving an assault or abuse—and that’s understandable. This can be especially true if you experienced an erection or ejaculation during the assault. Physiological responses like an erection are involuntary, meaning you have no control over them.

Sometimes perpetrators, especially adults who sexually abuse boys, will use these physiological responses to maintain secrecy by using phrases such as, “You know you liked it.” If you have been sexually abused or assaulted, it is not your fault. In no way does an erection invite unwanted sexual activity, and ejaculation in no way condones an assault.

How to support survivors

It can be hard to tell someone that you have experienced sexual assault or abuse. You may fear that you will face judgment or not be believed. Below are a few suggestions on how you can support people who discloses to you that they has experienced sexual assault or abuse.

Listen. Try listen to what they have to tell you. Take then serious some of them feel no one would give them attention.
Validate their feelings. Don't make it too positive statement use statement like "That sounds like a really hard thing to go through", Don't use "It will get better. "
Express concern. Tell them that you care about them by saying things like "I care about you" or "I am here for you."
Do not ask about details of the assault. Even if you are curious about what happened , avoid asking for details of how the assault occurred. However, if the victim chooses to share those details with you, try your best to listen in a supportive and caring way.

What if I experienced sexual assault as an adult?

Some people who have survived sexual assault as adults feel shame or self-doubt. Some people who have survived sexual assault as adults feel shame or low-esteem, believing that they should have been strong enough to fight off the assaulter. These natural stimulation responses does not means that you intentional causes or enjoyed the assault. If you were assaulted know it not you fault and everything happened for a reason.

What if the abuse happened when I was a young?

If you were sexually harassed when you were a child or a teenager, you may have different reactions at different times in your life.

How could this affect my relationships?

You could find it very difficult to trust people again because the incident keep getting back at you. If it was a relative that assaulted you or a friend you won't want to have any thing to with them again.

Finding support

Visit helplines .
Consider therapy or other mental health support.

Sexual Assault

Depression

Life story

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Myths and facts about rape and sexual assault

Common reactions

Who are the perpetrators of sexual assault ?

Can being assaulted affect sexual orientation?

How to support survivors

What if I experienced sexual assault as an adult?

What if the abuse happened when I was a young?

How could this affect my relationships?

Finding support

If you have been sexually assaulted, it is not your fault, regardless of the situation.

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