Author: Psychiatry

Mental Health Update

Focusing on Wellness in the New Year

In This Issue:
New Year’s Resolutions: Focusing on Wellness
How to Reduce Stress

The goal you set must be challenging. At the same time, it should be realistic and attainable, not impossible to reach. It should be challenging enough to make you stretch, but not so far that you break. -Rick Hansen

During the holiday season, millions of people make New Year’s resolutions. The top three most popular resolutions include:
Losing weight
Spending more time with family and friends
Reducing the amount one smokes or drinks.
Other popular resolutions include: reducing stress, enjoying life more, eating healthier, getting fit, paying off debt, saving money, learning something new, volunteering to help others, taking a trip, and getting organized.
Unfortunately, most people report that they cannot keep their resolutions beyond the first month of the new year. Setting goals is one thing; following them constitutes something altogether different.
Research reveals that choosing the right goals and developing concrete strategies to achieve them increases the likelihood of keeping your resolutions.
In the January 2006 edition of the Harvard Health Letter, researchers identified practical techniques that may help people to keep their new year’s resolutions.
Don’t set too many goals
Research suggests that many people do not keep their resolutions because they chose too many goals. Focus on one or two meaningful resolutions in order to achieve success with them.
Create a list of all the goals for the new year. Read over the list once or twice, and then put it aside for a day. During this time, think about your goals and how they can positively impact your life.
When you return to the list, rank order your goals in terms of how you stand to benefit from obtaining them.
Set specific goals
Instead of trying to usher in a series of broad and sweeping changes, be specific about the results you want to see. Wanting to be a “better person” provides little clarity about how to reach this goal. Instead, list specific ways that you feel you could be a better person (e.g., volunteering, working out two times a week)
Choose realistic goals
Another common mistake is to choose unattainable goals. Shoot for the moon, but settle for the stars: Break larger goals into smaller, more manageable steps in order to reach your goals.
(continued on next page)
Pick goals that reflect your own interests
Research shows that people are more likely to reach their goals when they select ones motivated by their own expectations rather than those of their friends or coworkers. Forget about everyone else’s diet plan and try to focus on what works best for you.
Develop a practical plan with simple steps
Begin by deciding on a goal. Then develop monthly, weekly, and daily checkpoints. Always keep the end result in mind. Write your plan down in a notebook and make a note of your progress throughout the new year.
Plan for relapse prevention. Some days, you may not want to go to the gym after work. Think of ways to work around this hurdle in the future (e.g. pair your goals with a friend or social responsibility).
Relate the desired behavior to an existing habit
For example, if you want to be better about taking medications everyday, keep your pills next to your toothbrush. Whatever you choose to focus on for the new year, try to make it a lifestyle choice. Find ways to integrate your goals within the larger framework of your life.
References
Harvard Health Letter. (January 2006). Psychologists identify ways to meet your New Year’s resolutions. Retrieved January 12, 2006, from http://www.health.harvard.edu/newsletters/Harvard_Health_Letter.htm.
Salt, M. (January 9, 2006). Keeping your new year’s resolution. Retrieve January 12, 2006, from http://www.news14charlotte.com/content/entertainment/default.asp?ArID=110208&AC=True.

Focusing on Wellness in the New Year (Cont)

Dealing with everyday life can be stressful. Here are some ways to reduce stress so you can achieve your goals.
Become aware of your own reactions to stress.
Reinforce positive self-statements.
Focus on your good qualities and accomplishments.
Avoid unnecessary competition.
Develop assertive behaviors.
Recognize and accept your limits. Remember that everyone is unique and different.
Find some new hobbies. Relax and have fun.
Exercise regularly.
Eat a balanced diet daily.
Talk with family, friends or someone you can trust about your worries or problems.
Evaluate how you are budgeting your time.
Plan ahead and avoid procrastination.
Make a daily or weekly schedule and try to follow it.
Set realistic goals.
Prioritize.
References
University at Buffalo. (2006) Stress Management. Retrieved December 6, 2006 from http://ub-counseling.buffalo.edu/stressmanagement.shtml

Nothing is too high for a man to reach, but he must climb with care and confidence. -Hans Christian Andersen

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Mental Health Update

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The Calverton Middle School Mental Health Iniative

The Calverton Middle School Mental Health Iniative

Issue 2

“The Myth of a Bad Kid”

Six-year-old Jimmy is having trouble in school. As a first grader, he already has a reputation among the teachers as a "bad kid." He spends most of his school day sitting in the corner or the principal's office. With 30 other children in his class, the teacher has little time for Jimmy. He isn't learning anything in the classroom, and he has trouble making friends.
We all have memories of the "bad kid" in our class - the child who was always in trouble and often alone. We tend to blame this kind of behavior on a lack of discipline or a bad home. We say the child was spoiled, abused, or "just trying to get attention." But these labels are often misguided. Many of these children suffer from serious emotional problems that are not the fault of their caregivers or themselves.
Myths about children's behavior make it easy to play the "blame game" instead of trying to help children like Jimmy. Often, in making assumptions, we "write off" some children. However, with understanding, attention and appropriate mental health services, many children can succeed - they can have friends, join in activities and grow up to lead productive lives. To help children with emotional problems realize their potential, we must first learn the facts about the "bad kid."
Children do not misbehave or fail in school just to get attention. Behavior problems can be symptoms of emotional, behavioral or mental disorders, rather than merely attention-seeking devices. These children can succeed in school with understanding, attention and appropriate mental health services.
Behavioral problems in children can be due to a combination of factors. Research shows that many factors contribute to children's emotional problems including genetics, trauma and stress. While these problems are sometimes due to poor parenting or abuse, parents and family are more often a child's greatest source of emotional support.
Children's emotional, behavioral and mental disorders affect millions of American families. An estimated 14-20 percent of all children have some type of mental health problem. Jimmy and the many others mislabeled as "bad kids" can use the support of their communities.
For more information on children's emotional and behavioral problems, call the Center for Mental Health Services, Substance Abuse and Mental Health Services Administration, one of the Public Health Service agencies in the U.S. Department of Health and Human Services at 1-800-789-2647.
Substance Abuse and Mental Health Services Administration. (2002). The myth of a bad kid.
Retrieved November 3, 2006 from http://mentalhealth.samhsa.gov/publications/allpubs/CA-0021/ default.asp