Psy Health, Insel & Roth, Core Concepts in Health 2008, Chap PDF
Psy Health, Insel & Roth, Core Concepts in Health 2008, Chap PDF
Psy Health, Insel & Roth, Core Concepts in Health 2008, Chap PDF
AHEAD
After reading this chapter, you should be able to Describe what it means to be psychologically healthy Explain how to develop and maintain a positive self-concept and healthy self-esteem Discuss the importance to psychological health of an optimistic outlook, good communication skills, and constructive approaches to dealing with loneliness and anger Describe common psychological disorders and list the warning signs of suicide Explain the different approaches and types of help available for psychological problems
Psychological Health
hat exactly is psychological health? Many people over the centuries have expressed opinions about the nature of psychological (or mental) health. Some even claim that there is no such thing, that psychological health is just a myth. We disagree. We think there is such a thing as psychological health just as there is physical healthand the two are closely interrelated. Just as your body can work well or poorly, giving you pleasure or pain, your mind can also work well or poorly, resulting in happiness or unhappiness. Psychological health is a crucial component of overall wellness. (We are using mental health and psychological health interchangeably.) If you feel pain and unhappiness rather than pleasure and happiness or if you sense that you could be functioning at a higher level, there may be ways you can help yourselfeither on your own or with the aid of a professional. This chapter will explain how.
or feeling emotional distress. And psychological diversity is valuable; living in a society of people with varied ideas and lifestyles makes life interesting and challenging. Conforming to social demands is not necessarily a mark of psychological health. If you dont question whats going on around you, youre not fullling your potential as a thinking, questioning human being. Never seeking help for personal problems does not mean you are psychologically healthy, any more than seeking help proves you are mentally ill. Unhappy people may not want to seek professional help because they dont want to reveal their problems to others, may fear what their friends might think, or may not know whom to ask for help. People who are severely disturbed psychologically or emotionally may not even realize they need help, or they may become so suspicious of other people that they can only be treated without their consent. We cannot say people are mentally ill or mentally healthy on the basis of symptoms alone. Life constantly presents problems. Time and life inevitably alter the environment as well as our minds and bodies, and changes present problems. The symptom of anxiety, for example,
Term
normality The psychological characteristics attributed to the majority of people in a population at a given time.
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Selfactualization
Figure 3-1 Maslows hierarchy of needs. People focus rst on the needs at the bottom of the hierarchy because unless basic physiological needs are fullled, other needs have little meaning. Once urgent needs are satised, people can focus on higher motives. Those who make it to the top of the needs hierarchy achieve self-actualizationthey have grown to fulll much of their human potential and are able to act and make choices unfettered by unfullled needs at lower levels. SOURCE: Maslow, A. 1970. Motivation and Personality, 2nd ed. New York: Harper & Row.
Safety and Security safe surroundings protection by others knows to avoid risks
can help us face a problem and solve it before it gets too big. Someone who shows no anxiety may be refusing to recognize problems or do anything about them. A person who is anxious for good reason is likely to be judged more psychologically healthy in the long run than someone who is inappropriately calm. Finally, we cannot judge psychological health from the way people look. All too often, a person who seems to be OK and even happy suddenly takes his or her own life.
Maslow, people who live at their fullest have achieved selfactualization; he thought they had fullled a good measure of their human potential and share certain qualities.
Realism
Self-actualized people are able to deal with the world as it is and not demand that it be otherwise. If you are realistic, you know the difference between what is and what you want. You also know what you can change and what you cannot. Unrealistic people often spend a great deal of time and energy trying to force the world and other people into their ideal picture. Realistic people accept evidence that contradicts what they want to believe, and if it is important evidence they modify their beliefs.
Acceptance
Psychologically healthy people can largely accept themselves and others. Self-acceptance means having a positive self-concept, or self-image, or appropriately high selfesteem. Such people have a positive but realistic mental image of themselves and positive feelings about who they are, what they are capable of, and what roles they play. People who feel good about themselves are likely to live up to their positive self-image and enjoy successes that in turn reinforce these good feelings. A good self-concept is based on
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a realistic view of personal worthit does not mean being egocentric or stuck on yourself. Being able to tolerate our own imperfections and still feel positive about ourselves helps us tolerate the imperfections of others.
Autonomy
Psychologically healthy people are able to direct themselves, acting independently of their social environment. Autonomy is more than freedom from physical control by something outside the self. Many people, for example, shrink from expressing their feelings because they fear disapproval and rejection. They respond only to what they feel as outside pressure. Such behavior is otherdirected. In contrast, inner-directed people nd guidance from within, from their own values and feelings. They are not afraid to be themselves. Psychologically free people act because they choose to, not because they are driven or pressured. They have an internal locus of control and a high level of self-efcacy (see Chapter 1). Autonomy can give healthy people certain childlike qualities. Very small children have a quality of being real. They respond in a genuine, spontaneous way to whatever happens, without pretenses. Being genuine means not having to plan words or actions to get approval or make an impression. It means being aware of feelings and being willing to express thembeing unself-consciously oneself. This quality is sometimes called authenticity.
Self-actualized people respond in a genuine, spontaneous way to what happens around them. They are capable of maintaining close interpersonal relationships.
selves failures if we do not become self-actualized in every way or at every moment. Self-actualization is an ideal to strive for even if we never or only occasionally attain it to the fullest degree.
Creativity
Psychologically healthy people are creative and have a continuing fresh appreciation for what goes on around them. They are not necessarily great poets, artists, or musicians, but they do live their everyday lives in creative ways: A rst-rate soup is more creative than a secondrate painting. Creative people seem to see more and to be open to new experiences; they dont fear the unknown or need to minimize or avoid uncertainty. How did Maslows group achieve their exemplary psychological health, and (more important) how can we attain it? Maslow himself did not answer that question, but it undoubtedly helps to have been treated with respect, love, and understanding as a child, to have experienced stability, and to have achieved a sense of mastery. As adults, since we cannot redo the past, we must concentrate on meeting current challenges in ways that will lead to long-term mental wellness. We must not consider our-
Growing Up Psychologically
Along the path from birth to old age, we are confronted with a series of challenges. How we respond inuences the development of our personality and identity.
Terms
self-actualization The highest level of growth in Maslows hierarchy. self-concept The ideas, feelings, and perceptions one has about oneself; also called self-image. self-esteem Satisfaction and condence in oneself; the valuing of oneself as a person. autonomy Independence; the sense of being self-directed. other-directed Guided in behavior by the values and expectations of others. inner-directed Guided in behavior by an inner set of rules and values. authenticity Genuineness.
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Developing an Adult Identity A primary task beginning in adolescence is the development of an adult identity: a unied sense of self, characterized by attitudes, beliefs, and ways of acting that are genuinely ones own. People with adult identities know who they are, what they are capable of, what roles they play, and their place among their peers. They have a sense of their own uniqueness but also appreciate what they have in common with others. They view themselves realistically and can assess their strengths and weaknesses without relying on the opinions of others. Achieving an identity also means that one can form intimate relationships with others while maintaining a strong sense of self. Our identities evolve as we interact with the world and make choices about what wed like to do and whom wed like to model ourselves after. Developing an adult identity is particularly challenging in a heterogeneous, secular, and relatively afuent society like ours, in which many roles are possible, many choices are tolerated, and ample time is allowed for experimenting and making up ones mind. Early identities are often modeled after parentsor the opposite of parents, in rebellion against what they represent. Later, peers, rock stars, sports heroes, and religious gures are added to the list of possible models. Early identities are rarely permanent, but at some point, most of us adopt a more stable, individual identity that ties together the experiences of childhood and the expectations and aspirations of adulthood. How far have you gotten in developing your adult identity? Write down a list of characteristics you think a friend who knows you well would use to describe you. Rank them from the most to the least important. Your list might include elements such as gender, socioeconomic status, ethnic and/or religious identication, choice of college or major, parents occupations, interests and talents, attitudes toward drugs and alcohol, style of dress, the kinds of people with whom you typically associate, your expected role in society, and aspects of your personality. Which elements of your identity do you feel are permanent, and which do you think may change over time? Are there any characteristics missing from your list that youd like to add? Developing Intimacy Learning to live intimately with others and nding a productive role for yourself in society are other tasks of adulthoodto be able to love and work. People with established identities can form intimate relationships and sexual unions characterized by sharing, open communication, long-term commitment, and love. Those who lack a rm sense of self may have difculty establishing relationships because they feel overwhelmed by closeness and the needs of another person. Developing Values and Purpose in Your Life Values are criteria for judging what is good and bad; they underlie our moral decisions and behavior. As adults we
need to assess how far we have evolved morally and what values we actually have adopted, either explicitly or implicitly. Without an awareness of our personal values, our lives may be hurriedly driven forward by immediate desires and the passing demands of others. But are we doing things according to our principles? What are we striving for with our actions? Living according to values means considering your options carefully before making a choice, choosing between options without succumbing to outside pressures that oppose your values, and making a choice and acting on it rather than doing nothing. Your actions and how you justify them proclaim to others what you stand for. For more on developing meaning and purpose in your life, see the box Paths to Spiritual Wellness.
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Mind/Body/Spirit
reaction is to develop a lasting negative self-concept in which you feel bad, unloved, and ineffectivein other words, to become demoralized. One method for ghting demoralization is to recognize and test your negative thoughts and assumptions about yourself and others. The rst step is to note exactly when an unpleasant emotionfeeling worthless, wanting to give up, feeling depressedoccurs or gets worse, to identify the events or daydreams that trigger that emotion, and to observe whatever thoughts come into your head just before or during the emotional experience. It is helpful to keep a daily journal about such events. At rst, it may be hard to gure out a rational response until hours or days after the event that upset you. But once you get used to noticing the way your mind works, you may be able to catch yourself thinking negatively and change the thought process before it goes too far. This approach is not the same as positive thinkingsubstituting a positive thought for a negative one. Instead, you simply try to make your thoughts as logical and accurate as possible; see the box Realistic Self-Talk on page 50.
Term
defense mechanism A mental mechanism for coping with conict or anxiety.
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Realistic Self-Talk
Take Charge
Do your patterns of thinking make events seem worse than they truly are? Do negative beliefs about yourself become selffullling prophecies? Substituting realistic self-talk for negative self-talk can help you build and maintain self-esteem and cope
Cognitive Distortion Negative Self-Talk
better with the challenges in your life. Here are some examples of common types of cognitive distortions, along with suggestions for more accurate and rational responses.
Realistic Self-Talk
Focusing on negatives
School is so discouragingnothing but one hassle after another. Why would my boss want to meet with me this afternoon if not to re me? (After getting a poor grade on a paper) Just as I thoughtIm incompetent at everything. I won the speech contest, but none of the other speakers was very good. I wouldnt have done as well against stiffer competition. I wouldnt have eaten so much last night if my friends hadnt insisted on going to that restaurant. I should have scored 100% on this test. I cant believe I missed that one problem through a careless mistake. Sarah seems so depressed today. I wish I hadnt had that argument with her yesterday; it must have really upset her.
School is pretty challenging and has its difculties, but there certainly are rewards. Its really a mixture of good and bad. I wonder why my boss wants to meet with me. I guess Ill just have to wait and see. Ill start working on the next paper earlier. That way, if I run into problems, Ill have time to consult with the TA. It may not have been the best speech Ill ever give, but it was good enough to win the contest. Im really improving as a speaker. I overdid it last night. Next time Ill make different choices. Too bad I missed one problem through carelessness, but overall I did very well on this test. Next time Ill be more careful. I wish I had handled the argument better, and in the future Ill try to. But I dont know if Sarahs behavior is related to what I said or even if shes depressed. In any case, Im not responsible for how Sarah feels or acts; only she can take responsibility for that. Im a good player or else I wouldnt be on the team. Ill play my bestthats all I can do. Im disappointed they didnt ask me to the movie, but it doesnt mean our friendship is over. Its not that big a deal.
Minimizing
Blaming others
Expecting perfection
Ive got to score 10 points in the game today. Otherwise, I dont belong on the team. They went to a movie without me. I thought we were friends, but I guess I was wrong.
SOURCE: Adapted from Schafer, W. 1999. Stress Management for Wellness, 4th ed. Copyright 2000. Reprinted with permission of Wadsworth, a division of Thomson Learning: www.thomsonrights.com.
Recognizing your own defense mechanisms can be difficult, because theyve probably become habits, occurring unconsciously. But we each have some inkling about how our mind operates. Try to look at yourself as an objective, outside observer would and analyze your thoughts and behavior in a psychologically stressful situation from the past. Having insight into what strategies you typically use can lead to new,
Being Optimistic
Many psychologists believe that pessimism is not just a symptom of everyday depression but an important root cause as well. Pessimists not only expect repeated failure and rejection but also perversely accept it as deserved. Pessimists do not see themselves as capable of success, and they irrationally dismiss any evidence of their own accomplishments. This negative point of view is learned, typically at a young age from parents and other authority gures. But as an optimist would tell you, that means it also has the potential to be unlearned.
Terms
cognitive distortion A pattern of thinking that makes events seem worse than they are. assertiveness Expression that is forceful but not hostile.
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Pessimists must rst recognize and then dispute the false, negative predictions they generate about themselves. Learning to be optimistic is easier and more lasting than, for example, learning to eat less. Unlike refusing foods you love, disputing your own negative thoughts is fun because doing so makes you feel better immediately.
As these women express their thoughts and feelings to each other and listen attentively in response, they enhance their relationship, which in turn supports their psychological well-being.
anger is to distinguish between a gratuitous expression of anger and a reasonable level of self-assertiveness. Some people suffer from intermittent explosive disorder (IED), in which they lash out uncontrollably, hurting someone else or destroying property. The National Institute of Mental Health (NIMH) estimates that 7.3% of Americans may suffer from IED; such individuals should seek professional help. Managing Your Own Anger If you feel explosive anger coming on, consider the following two strategies to head it off. First, try to reframe what youre thinking at that moment. Youll be less angry at another person if there is a possibility that his or her behavior was not intentionally directed against you. Did the man who cut into your lane on the freeway do it deliberately to spite you, or did he simply fail to see you? Look for possible mitigating factors that would make you less likely to blame him: Maybe hes late for a job interview. If youre angry because youve just been criticized, avoid mentally replaying scenes from the past when you received similar unjust criticisms. Think about what is happening now, and try to act differently than in the pastless defensively and more analytically. Why am I taking it personally? Why am I acting like a jerk just because she did? Second, until youre able to change your thinking, try to distract yourself. Use the old trick of counting to 10 before you respond, or start concentrating on your breathing. If needed, take a longer cooling-off period by leaving the situation until your anger has subsided. This does not mean that you should permanently avoid the issues and
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VITAL STATISTICS
people who make you angry. When youve had a chance to think more clearly about the matter, return to it. Dealing with Anger in Other People If someone youre with becomes very angry, respond asymmetrically by reacting not with anger but with calm. Try to validate the other person by acknowledging that he or she has some reason to be angry. This does not mean apologizing, if you dont think youre to blame, or accepting verbal abuse, which is always inappropriate. Try to focus on solving the problem by allowing the individual to explain why he or she is so angry and what can be done to alleviate the situation. Finally, if the person cannot be calmed, it may be best to disengage, at least temporarily. After a time-out, a rational problem-solving approach may become more successful.
Table 3-1
Disorder
Anxiety disorders Simple phobia Social phobia Panic disorder Generalized anxiety disorder Obsessive-compulsive disorder Post-traumatic stress disorder Mood disorders Major depressive episode Manic episode Schizophrenia and related disorders Dementia*
PSYCHOLOGICAL DISORDERS
All of us have felt anxious at times, and in dealing with the anxiety we may have avoided doing something that we wanted to do or should have done. Most of us have had periods of feeling down when we became pessimistic, less energetic, and less able to enjoy life. Many of us have been bothered at times by irrational thoughts or odd feelings. Such feelings and thoughts can be normal responses to the ordinary challenges of life, but when emotions or irrational thoughts start to interfere with daily activities and rob us of our peace of mind, they can be considered symptoms of a psychological disorder (Table 3-1). Psychological disorders are generally the result of many factors. Genetic differences, which underlie differences in how the brain processes information and experience, are known to play an important role, especially in bipolar disorder and schizophrenia. Learning and life events are important, too: Identical twins often dont have the same psychological disorders in spite of having identical genes. Some people have been exposed to more traumatic events than others, leading either to greater vulnerability to future traumas or, conversely, the development of better coping skills.
SOURCES: Kessler, R. C., et al. 2003. The epidemiology of major depressive disorder: Results from the National Comorbidity Survey Replication (NCS-R). Journal of the American Medical Association 289(23): 30953105; U.S. Department of Health and Human Services. 1999. Mental Health: A Report of the Surgeon General. Rockville, Md.: DHHS; Ferri, C. P., et al. 2005. Global prevalence of dementia: A Delphi consensus. Lancet 366: 21122117; Kukull, W. A., et al. 2002. Dementia and Alzheimer disease incidence. Archives of Neurology 59 (Nov.): 17371776. *Rates of prevalence of dementia are highly dependent on how much impairment is considered dementia and on the age range of the population.
Furthermore, what your parents, peers, and others have taught you strongly inuences your level of self-esteem and how you deal with frightening or depressing life events (see the box Ethnicity, Culture, and Psychological Disorders).
Anxiety Disorders
Fear is a basic and useful emotion. It provides motivation for self-protection and for learning to cope with new or potentially dangerous environmental or social situations. Only when fear is out of proportion to real danger can it be considered a problem. Anxiety is another word for fear, especially a feeling of fear that is not in response to any denite threat. Only when anxiety is experienced almost daily or in life situations that recur and cannot be avoided can anxiety be called a disorder. Simple Phobia The most common and most understandable anxiety disorder, simple, or specic, phobia is a fear of something denite like lightning or a particular animal or location. Examples of commonly feared animals are snakes, spiders, and dogs; frightening locations are often high places or enclosed spaces. Sometimes, but not always, these fears originate in bad experiences, such as being bitten by a snake.
Terms
anxiety A feeling of fear that is not directed toward any denite threat. simple (specic) phobia A persistent and excessive fear of a specic object, activity, or situation. social phobia An excessive fear of performing in public; speaking in public is the most common example. panic disorder A syndrome of severe anxiety attacks accompanied by physical symptoms. agoraphobia An anxiety disorder characterized by fear of being alone away from help and avoidance of many different places and situations; in extreme cases, a fear of leaving home. From the Greek for fear of the public market.
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Dimensions of Diversity
Expression of Symptoms
People from different cultures or groups may manifest or describe symptoms differently. Consider the following examples: In Japan, where showing respect and consideration for others is highly valued, people with social phobia may be more distressed about the imagined harm to others by their social clumsiness than at their own embarrassment. Older African Americans may express depression in atypical waysfor example, denying depression by taking on a multitude of extra tasks. Somatization, the indirect reporting of psychological distress through nonspecic physical symptoms, occurs across ethnic groups but is more prevalent among some, including African Americans, Puerto Ricans, and Chinese Americans. Schizophrenia may manifest with different delusions depending on the local culture.
Social Phobia People with social phobia fear humiliation or embarrassment while being observed by others. Fear of speaking in public is perhaps the most common phobia of this kind. Extremely shy people can have social fears that extend to almost all social situations (see the box Shyness on p. 54). Panic Disorder People with panic disorder experience sudden unexpected surges in anxiety, accompanied by symptoms such as rapid and strong heartbeat, shortness of breath, loss of physical equilibrium, and a feeling of losing mental control. Such attacks usually begin
in ones early twenties and can lead to a fear of being in crowds or closed places or of driving or ying. Sufferers fear that a panic attack will occur in a situation from which escape is difcult (such as while in an elevator), where the attack could be incapacitating and result in a dangerous or embarrassing loss of control (such as while driving a car or shopping), or where no medical help would be available if needed (such as when a person is alone away from home). Fears such as these lead to avoidance of situations that might cause trouble. The fears and avoidance may spread to a large variety of situations until a person is virtually housebound, a condition called agoraphobia.
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In Focus
Shyness
Shyness is a form of social anxiety, a fear of what others will think of ones behavior or appearance. Physical signs include a rapid heartbeat, a nervous stomach, sweating, cold and clammy hands, blushing, dry mouth, a lump in the throat, and trembling muscles. Shy people are often excessively self-critical, and they engage in very negative self-talk. The accompanying feelings of self-consciousness, embarrassment, and unworthiness can be overwhelming. To avoid situations that make them anxious, shy people may refrain from making eye contact or speaking up in public. They may shun social gatherings. They may avoid college courses or job promotions that demand more interpersonal interaction or public speaking. Shyness is not the same thing as being introverted. Introverts prefer solitude to society. Shy people often long to be more outgoing, but their own negative thoughts prevent them from enjoying the social interaction they desire. The consequences of severe shyness can include social isolation, loneliness, and lost personal and professional opportunities. Very shy people also have higher than average rates of other anxiety and mood disorders and of substance abuse. Shyness is very common, with 4050% of Americans describing themselves as shy. However, only about 713% of adults are so shy that their condition interferes seriously with work, school, daily life, or interpersonal relationships. Shyness is often hidden, and most shy people manage to appear reasonably outgoing, even though they suffer the physical and emotional symptoms of their anxiety. Many shy people do better in structured rather than spontaneous settings. What causes people to be shy? Research indicates that for some the trait may be partly inherited. But for shyness, as for many health concerns, biology is not destiny. Many shy children outgrow their shyness, just as others acquire it later in life. Clearly, other factors are involved. The type of attachment between a child and his or her caregiver is important, as are parenting styles. Shyness is more common in cultures where childrens failures are attributed to their own actions but successes are attributed to other people or events. Peoples experiences during critical developmental transitions, such as starting school and entering adolescence, have also been linked to shyness. For adults, the precipitating factor may be an event such as divorce or the loss of a job. Recent surveys indicate that shyness rates may be rising in the United States. With the advent of technologies such as ATM machines, video games, voice mail, faxes, and e-mail, the opportunities for face-to-face interaction are diminishing. Electronic media can be a wonderful way for shy people to communicate, but they can also allow them to hide from all social interaction. In fact, one study found that greater use of the Internet was associated with a decline in participants communication with family members, a reduction in the size of their social circles, and an increase in levels of depression and loneliness. It remains to be seen whether the rst generation to have cradle-to-grave access to home computers, faxes, and the Internet will experience higher rates of shyness. Shyness is often undiagnosed, but help is available. Shyness classes, assertiveness training groups, and public speaking clinics are available (see the Behavior Change Strategy at the end of the chapter). For the seriously shy, effective treatments include cognitive-behavioral therapy and antidepressant drugs. If youre shy, try to remember that shyness is widespread and that there are worse fates. Some degree of shyness has an upside. Shy people tend to be gentle, supportive, kind, and sensitive; they are often exceptional listeners. People who think carefully before they speak or act are less likely to hurt the feelings of others. Shyness may also facilitate cooperation. For any group or society to functon well, a variety of roles is required, and there is a place for quieter, more reective individuals.
SOURCES: Furmark, T. 2002. Social phobia. Acta Psychiatrica Scandinavica 105(2): 8493; Carducci, B. J. 1999. Shyness: A Bold New Approach. New York: Perennial; Kraut, R., et al. 1998. Internet paradox: A social technology that reduces social involvement and psychological well-being? American Psychologist 53(9): 10171031.
Generalized Anxiety Disorder A basic reaction to future threats is to worry about them. Generalized anxiety disorder (GAD) is a diagnosis given to people whose worries have taken on a life of their own, pushing out other thoughts and refusing banishment by any effort of will. The topics of the worrying are ordinary concerns: Will I be able to pass the exam next Friday? Where will I get money to get my car xed? Is my boyfriend really interested in me? Furthermore, the worrying is not completely unjustiedafter all, thinking about problems can result in solving them. But the end result is a persistent feeling of nervousness, often accompanied by depression, which impairs ones ability to enjoy life and to get things done. Obsessive-Compulsive Disorder The diagnosis of obsessive-compulsive disorder (OCD) is given to people
with obsessions or compulsions or both. Obsessions are recurrent, unwanted thoughts or impulses. Unlike the worries of GAD, they are not ordinary concerns but improbable fears such as of suddenly committing an antisocial act or of having been contaminated by germs. Compulsions are repetitive, difcult-to-resist actions usually associated with obsessions. A common compulsion is hand washing, associated with an obsessive fear of contamination by dirt. Other compulsions are counting and repeatedly checking whether something has been donefor example, whether a door has been locked or a stove turned off. People with OCD feel anxious, out of control, and embarrassed. Their rituals can occupy much of their time and make them inefcient at work and difcult to live with. Post-Traumatic Stress Disorder People who suffer from post-traumatic stress disorder (PTSD) are
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reacting to severely traumatic events (events that produce a sense of terror and helplessness) such as physical violence to oneself or loved ones. Trauma occurs in personal assaults (rape, military combat), natural disasters (oods, hurricanes), and tragedies like res and airplane or car crashes. Symptoms include reexperiencing the trauma in dreams and in intrusive memories, trying to avoid anything associated with the trauma, and numbing of feelings, sleep disturbances, hyper-arousal and other symptoms of anxiety and depression also commonly occur. Symptoms of PTSD can last months or even years. Five years after the terrorist attacks of September 11, 2001, an estimated 150,000 New Yorkers were still experiencing symptoms of PTSD. Survivors of Hurricane Katrina reported PTSD symptoms a year later, as did soldiers wounded in Iraq and Afghanistan. When symptoms persist, and when daily functioning is disrupted, then professional help is needed. Treating Anxiety Disorders Therapies for anxiety disorders range from medication to psychological interventions concentrating on a persons thoughts and behavior.
sion is a clear-cut reaction to specic events, such as the loss of a loved one or failing in school or work, whereas in other cases no trigger event is obvious.
RECOGNIZING THE WARNING SIGNS OF SUICIDE
One of the principal dangers of severe depression is suicide. Although a suicide attempt can occur unpredictably and unaccompanied by depression, the chances are greater if symptoms are numerous and severe. Additional warning signs of suicide include the following: Expressing the wish to be dead or revealing contemplated methods Increasing social withdrawal and isolation A sudden, inexplicable lightening of mood (which can mean the person has nally decided to commit suicide) Certain risk factors increase the likelihood of suicide: A history of previous attempts A suicide by a family member or friend Readily available means, such as guns or pills A history of substance abuse or eating disorders Serious medical problems
Mood Disorders
Daily, temporary mood changes typically dont affect our overall emotional state or level of wellness. A person with a mood disorder, however, experiences emotional disturbances that are intense and persistent enough to affect normal functioning. Depression The National Institutes of Health estimates that depression strikes nearly 10% of Americans annually, making it the most common mood disorder. It usually involves demoralization and can include the following: A feeling of sadness and hopelessness Loss of pleasure in doing usual activities Poor appetite and weight loss Insomnia or disturbed sleep Restlessness or, alternatively, fatigue Thoughts of worthlessness and guilt Trouble concentrating or making decisions Thoughts of death or suicide
In the United States, men have much higher suicide rates than women; white men over age 65 have the highest suicide rate (Figure 3-2). Whites and Native Americans have higher rates than most other groups, but rates among blacks have been rising and are now comparable to rates among whites. Women attempt three times as many suicides as men, yet men succeed at more than three times the rate of women (see the box Depression, Anxiety, and Gender on p. 57). Suicide rates among adolescents and young adults and among adults over 65 have been falling for the last two decades. Sometimes mistaken for suicide attempts are acts of self-injury, including cutting, burning, hitting and other forms of self-inicted harm. The prevalence of self-injury
Terms
generalized anxiety disorder (GAD) An anxiety disorder characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations. obsessive-compulsive disorder (OCD) An anxiety disorder characterized by uncontrollable, recurring thoughts and the performing of senseless rituals. obsession A recurrent, irrational, unwanted thought or impulse. compulsion An irrational, repetitive, forced action, usually associated with an obsession. post-traumatic stress disorder (PTSD) An anxiety disorder characterized by reliving traumatic events through dreams, ashbacks, and hallucinations. depression A mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms.
A person experiencing depression may not have all of these symptoms. Sometimes instead of poor appetite and insomnia, the opposite occurseating too much and sleeping too long. (New research shows that depression may contribute to weight gain in young women.) People can have most of the symptoms of depression without feeling depressed, although they usually experience a loss of interest or pleasure in things. In major depression, symptoms are often severe; a diagnosis of dysthymic disorder may be applied to people who experience persistent symptoms of mild or moderate depression for two years or longer. In some cases, depres-
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Age-adjusted death rate 30 25 20 16.5 15 10 5 0 0.9 0.3 514 1524 2544 Age (years) 4564 65+ 5.7 3.0 7.0 3.8 Males Females 22.2 23.5 29.8
21.0 16.6
15
10
9.7
9.2
8.5 5.0
3.1
0 Males Females
Figure 3-2 Rates of suicide per 100,000 people in the United States. Rates are higher among men than women at all ages and are higher among whites compared to other groups. White men over age 65 have the highest rate of suicide. The national suicide rate is 10.8 per 100,000 people. These statistics are complete through 2003. SOURCE: National Center for Health Statistics. 2005. Health, United States, 2005. Hyattsville, Md.: National
Center for Health Statistics.
is estimated at 34% in the general population but is higher in adolescents, especially females. In a 2006 study, 17 percent of college students surveyed said they had injured themselves intentionally. A maladaptive coping strategy, self-injury is believed to provide relief from unbearable psychological distress or pain, perhaps through the release of endorphins. A variety of psychotherapeutic interventions can help people who injure themselves.
HELPING YOURSELF OR A FRIEND If you are severely depressed or know someone who is, expert help from a mental health professional is essential. Dont be afraid to discuss the possibility of suicide with people you fear are suicidal. You wont give them an idea they havent already thought of (see the box Myths About Suicide on p. 58). Asking direct questions is the best way to determine whether someone seriously intends to commit suicide. Encourage your friend to talk and to take positive steps to improve his or her situation. Most communities have emergency help available, often in the form of a hotline telephone counseling service run by a suicide prevention agency (check the yellow pages). If you feel there is an immediate danger of suicide, do not leave the person alone. Call for help or take him or her to an emergency room. TREATING DEPRESSION
Although treatments are highly effective, only about 35% of people who suffer from depression currently seek treatment. Treatment for depression depends on its severity and on whether the depressed person is suicidal. The best initial treatment for moderate to severe depression is a combination of drug therapy and psychotherapy. Combining drug therapy with psychotherapy may be particularly important for people whose conChapter 3 Psychological Health
dition is linked to psychosocial factors, including high levels of stress, a history of abuse, or relationship problems. Antidepressants work by affecting the activity of key neurotransmitters in the brain, including serotonin. The view of depression as based in brain chemistry and treatable with medication has been important in lessening the stigma attached to the condition, leading more people to seek treatment. Antidepressants are now among the most widely prescribed drugs in the United States (Table 3-2). All prescription antidepressants have received approval from the U.S. Food and Drug Administration as being safe and more effective than a placebo. However, as with all pharmacological therapies, these drugs may cause side effects, and wide use of antidepressants has raised many questions (see the box Antidepressant Use in Young People on p. 59). Antidepressants may take several weeks to begin working; therefore, if suicidal impulses are strong, hospitalization for a week or so may be necessary. Electroconvulsive therapy (ECT) is effective for severe depression when other approaches have failed. The popular herbal supplement St. Johns wort may also affect serotonin levels, but it is not subject to the same testing and regulation as prescription medications (see the box Alternative Remedies for Depression on p. 60). Anyone who may be suffering from depression should seek a medical evaluation rather than self-treating with supplements. One type of depression is treated by having sufferers sit with eyes open in front of a bright light source every morning. These patients have seasonal affective disorder (SAD); their depression worsens during winter months as the number of hours of daylight diminishes, then improves in the spring and summer. The American Psychiatric Association estimates that 1020% of Americans
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experience symptoms that may be linked to SAD. SAD is more common among people who live at higher latitudes, where there are fewer hours of light in winter. Light therapy may work by extending the perceived length of the day and thus convincing the brain that it is summertime even during the winter months. Mania and Bipolar Disorder People who experience mania, a less common feature of mood disorders, are restless, have a lot of energy, need little sleep, and often talk nonstop. They may devote themselves to fantastic projects and spend more money than they can afford. Many manic people swing between manic and depressive states, a syndrome called bipolar disorder because of the two opposite poles of mood. Tranquilizers are used to treat individual manic episodes, while special drugs such
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as the salt lithium carbonate taken daily can prevent future mood swings. Anticonvulsants are also sometimes prescribed to stabilize moods.
Terms
electroconvulsive therapy (ECT) The use of electric shock to induce brief, generalized seizures; used in the treatment of selected psychological disorders. seasonal affective disorder (SAD) A mood disorder characterized by seasonal depression, usually occurring in winter, when there is less daylight. mania A mood disorder characterized by excessive elation, irritability, talkativeness, inated self-esteem, and expansiveness. bipolar disorder A mental illness characterized by alternating periods of depression and mania.
Psychological Disorders
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In Focus
Schizophrenia
Schizophrenia can be severe and debilitating or quite mild and hardly noticeable. Although people are capable of diagnosing their own depression, they usually dont
diagnose their own schizophrenia, because they often cant see that anything is wrong. This disorder is not rare; in fact, 1 in every 100 people has a schizophrenic episode sometime in his or her lifetime, most commonly
Table 3-2
Selected Categories and Examples of Drugs Used in the Treatment of Psychological Disorders
Mood Stabilizers (used to treat bipolar disorder, types of schizophrenia) Lithium carbonate Depakote (valproic acid) Tegretol (carbamazepine) Lamictil (lamotrigine) Anxiolytics and hypnotics (used to treat anxiety, insomnia) Benzodiazepines Valium (diazepam) Librium (chlordiazepoxide) Xanax (alprazolam) Ativan (lorazepam) Dalmane (urazepam) Restoril (temazepam) Others Sonata (zaleplon) Ambien (zolpidem) Antipsychotics (used to treat schizophrenia, mania) Older type Haldol (haloperidol) Prolixin (uphenazine) Newer type Clozaril (clozapine) Zyprexa (olanzapine) Risperdal (risperidone) Seroquel (quetiapine) Geodon (ziprasodone)
Antidepressants (used to treat depression, panic disorder, anxiety) Selective serotonin reuptake inhibitors (SSRIs) Prozac (uoxetine) Paxil (paroxetine) Zoloft (sertraline) Luvox (uvoxamine) Celexa (citalopram) Lexapro (escitalopram) Tricyclics Aventyl (nortriptyline) Elavil (amitriptyline) Monoamine oxidase inhibitor (MAOs) Nardil (phenelzine) Others Effexor (venlafaxine) Welbutrin (buproprion) Serzone (nefazodone), Remeron (mirtazapine).
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In the News
Effectiveness
Drug treatment for depression is considered part of a success story in which people take seriously symptoms of depression and hints of suicidal thinking in children and teens. Over the last decade, the suicide rate among adolescents has fallen. Many factors have likely contributed to the decline, including stricter gun laws that make it harder for young people to gain access to guns. Drug treatment has also been considered a key factor in the decline in suicide rates. A 2005 review of reported childhood depression cases showed that, between 1995 and 2002, the number of pediatric psychotherapy sessions declined signicantly while prescriptions for antidepressants rose. Most of those prescriptions were for drugs that had not been approved for use in children. To date, only one druguoxetine (Prozac)has been approved for use specically in children and teens. Studies have found that uoxetine causes a greater improvement than a placebo, but the combination of
Safety
All medications have potential risks and side effects. The problem associated with SSRIs that caused the FDA to act is the possibility that they increase the risk of suicide in some young people, particularly in the period immediately following the start of medication use. When study results were pooled, researchers found that in the short term, about 23% of users have an increased risk of suicidal thoughts and actions beyond the risk inherent from depression itself. Researchers arent exactly sure what causes this effect. One theory is that SSRIs reverse the lethargy associated with depression more quickly than they relieve the depression itself, giving users the energy to contemplate suicide in the interim. Antidepressants may work dif-
starting in adolescence. Some general characteristics of schizophrenia include: Disorganized thoughts. Thoughts may be expressed in a vague or confusing way. Inappropriate emotions. Emotions may be either absent or strong but inappropriate. Delusions. People with delusionsrmly held false beliefsmay think that their minds are controlled by outside forces, that people can read their minds, that they are great personages like Jesus Christ or the president of the United States, or that they are being persecuted by a group such as the CIA. Auditory hallucinations. Schizophrenic people may hear voices when no one is present.
Deteriorating social and work functioning. Social withdrawal and increasingly poor performance at school or work may be so gradual that they are hardly noticed at rst. A schizophrenic person needs help from a mental health professional. Suicide is a risk in schizophrenia, and expert treatment can reduce that risk and minimize the social consequences of the illness by shortening the
Term
schizophrenia A psychological disorder that involves a disturbance in thinking and in perceiving reality.
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Critical Consumer
Mainstream therapies for depression include medications accepted as safe and effective by government regulatory agencies, certain psychotherapies, and light therapy in the case of seasonal affective disorder. Yet, in surveys, 20% of people in the United States who suffer from depression report using unconventional therapies such as acupuncture, body movement therapy, homeopathy, qigong, faith healing, or herbs or other natural substances. With the exception of one herb, St. Johns wort (Hypericum perforatum), these therapies have not been shown to be effective in double-blind placebo-controlled trials. Such trials are the only scientic way to show that a treatment has healing power beyond that of a placebo. St. Johns wort, a owering plant that grows as a weed in the United States, has been reputed to have curative properties since the time of Hippocrates in ancient Greece. Modern pharmacological studies conrm that its active ingredients produce a number of biochemical and physiological changes in animals, although its still unclear exactly how these changes might affect depression. Data from a number of studies suggest that St. Johns wort could benet people with mild to moderate depression. But concerns have been raised about the adequacy of those trials, and consumers are left without a denitive answer on the effectiveness of St. Johns wort. An advantage of St. Johns wort is that it causes fewer adverse effects than conventional antidepressants. In data from three studies including about 600 depressed patients, the herb produced no more adverse effects than did the placebo. There was no evidence of sedation, gastrointestinal disturbances, or other side effects associated with other antidepressants. However, the safety of St. Johns wort in pregnancy has not been established,
and it may interact with, and reduce the effectiveness of, certain medications, including oral contraceptives and some medications for treating heart disease, depression, HIV infections, and seizures. One reason for the popularity of an herb for depression is that it doesnt require a prescription or any kind of contact with a physician or a therapist; for those who are not members of a generous health care plan, an herbal remedy may also be less expensive than a prescription antidepressant. On the other hand, people suffering from depression should seek professional advice and not try to get along entirely with self-diagnosis and self-help. If you are depressed enough to contemplate taking St. Johns wort, you need to make an appointment to talk to a professional about your depression. Bear in mind that St. Johns wort does not work for everyone, and no expert advocates it for severe depression. Also, because herbal products are classied as dietary supplements, they are not scrutinized by the regulatory agencies that oversee prescription drugs. Thus, consumers have no guarantee that the product contains the herbs and dosages listed on the label (see Chapters 9 and 16 for more on dietary supplements).
SOURCES: Trautmann-Sponsel, R. D., and A. Dienel. 2004. Safety of Hypericum extract in mildly to moderately depressed outpatients: A review based on data from three randomized, placebo-controlled trials. Journal of Affective Disorders 82(2): 303307; Lecrubier, Y., et al. 2002. Efcacy of St. Johns wort extract WS 5570 in major depression: A double-blind, placebocontrolled trial. American Journal of Psychiatry 159(8): 13611366; Hypericum Depression Trial Study Group. 2002. Effect of Hypericum perforatum (St. Johns wort) in major depressive disorder: A randomized controlled trial. Journal of the American Medical Association 287(14): 18071814; Shelton, R. C., et al. 2001. Effectiveness of St. Johns Wort in major depression. Journal of the American Medical Association 285(15): 19781986.
period when symptoms are active. The key element in treatment is regular medication.
GETTING HELP
Knowing when self-help or professional help is required for mental health problems is usually not as difcult as knowing how to start or which professional to choose.
Self-Help
If you have a personal problem to solve, a smart way to begin is by nding out what you can do on your own. Some problems are specically addressed in this book. Behavioral and some cognitive approaches involve becoming more aware of self-defeating actions and ideas and combating them in some way: by being more assertive; by communicating honestly; by raising your self-esteem by counteracting thoughts, people, and actions that undermine it; and by confronting, rather than avoiding, the
things you fear. Get more information by seeing what books are available in the psychology or self-help sections of libraries and bookstores, but be selective. Watch out for self-help books making fantastic claims that deviate from mainstream approaches. Some people nd it helpful to express their feelings in a journal. Grappling with a painful experience in this way provides an emotional release and can help you develop more constructive ways of dealing with similar situations in the future. Using a journal this way can improve physical as well as emotional wellness. For some people, religious belief and practice may promote psychological health. Religious organizations provide a social network and a supportive community, and religious practices, such as prayer and meditation, offer a path for personal change and transformation.
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Just being able to share whats troubling you with an accepting, empathetic person can bring relief. Comparing notes with people who have problems similar to yours can give you new ideas about coping. Many colleges offer peer counseling through a health center or through the psychology or education department. Peer counseling is usually done by volunteer students who have received special training that emphasizes condentiality. Peer counselors may steer you toward an appropriate campus or community resource or simply offer a sympathetic ear. Many self-help groups work on the principle of bringing together people with similar problems to share their experiences and support one another. Support groups are typically organized around a specic problem, such as eating disorders or substance abuse. Selfhelp groups may be listed in the phone book or the campus newspaper.
Group therapy is just one of many different approaches to psychological counseling. If you have concerns you would like to discuss with a mental health professional, shop around to nd the approach that works for you.
Professional Help
Sometimes self-help or talking to nonprofessionals is not enough. More objective, more expert, or more discreet help is needed. Many people have trouble accepting the need for professional help, and often those who most need help are the most unwilling to get it. You may someday nd yourself having to overcome your own reluctance, or that of a friend, about seeking help. Determining the Need for Professional Help In some cases, professional help is optional. Some people are interested in improving their psychological health in a general way by going into individual or group therapy to learn more about themselves and how to interact with others. Interpersonal friction among family members or between partners often falls in the middle between necessary and optional. Successful help with such problems can mean the difference between a painful divorce and a satisfying relationship. Its sometimes difcult to determine whether someone needs professional help, but it is important to be aware of behaviors that may indicate a serious problem: If depression, anxiety, or other emotional problems begin to interfere seriously with school or work performance or in getting along with others If suicide is attempted or is seriously considered (refer to the warning signs earlier in the chapter) If symptoms such as hallucinations, delusions, incoherent speech, or loss of memory occur If alcohol or drugs are used to the extent that they impair normal functioning during much of the week, if nding or taking drugs occupies much of the week, or if reducing their dosage leads to psychological or physiological withdrawal symptoms
Choosing a Mental Health Professional Mental health workers belong to several different professions and have different roles. Psychiatrists are medical doctors. They are experts in deciding whether a medical disease lies behind psychological symptoms, and they are usually involved in treatment if medication or hospitalization is required. Clinical psychologists typically hold a Ph.D. degree; they are often experts in behavioral and cognitive therapies. Other mental health workers include social workers, licensed counselors, and clergy with special training in pastoral counseling. In hospitals and clinics, various mental health professionals may join together in treatment teams. For more on nding appropriate help, see the box Choosing and Evaluating Mental Health Professionals. Types of Psychotherapy psychotherapy approaches: There are a variety of
Behavioral therapy focuses on current behavior patterns. The goal is to help people replace unhealthy, dysfunctional behaviors with more positive behaviors. Shaping ones environment is a key part of therapy. This approach is often used to treat phobias and other anxiety disorders. For example, a person might be exposed to a feared object or situation in gradual stages. Cognitive therapy emphasizes the effect of ideas on behavior and feeling. People in cognitive therapy are taught to notice their unrealistic thoughts and to substitute more realistic ones. Cognitive and behavioral therapies are
Term
placebo A chemically inactive substance that a patient believes is an effective medical therapy for his or her condition. To help evaluate a therapy, medical researchers compare the effects of a particular therapy with the effects of a placebo. The placebo effect occurs when a patient responds to a placebo as if it were an active drug.
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Critical Consumer
College students are usually in a good position to nd convenient, affordable mental health care. Larger schools typically have both health services that employ psychiatrists and psychologists and counseling centers staffed by professionals and student peer counselors. Resources in the community may include a school of medicine, a hospital, and a variety of professionals who work independently. Its a good idea to get recommendations from physicians, clergy, friends who have been in therapy, or community agencies rather than pick a name at random. Financial considerations are also important. Find out how much different services will cost and what your health insurance will cover. If youre not adequately covered by a health plan, dont let that stop you from getting help; investigate lowcost alternatives on campus and in your community. The cost of treatment is linked to how many therapy sessions will be needed, which in turn depends on the type of therapy and the nature of the problem. Psychological therapies focusing on specic problems may require eight or ten sessions at weekly intervals. Therapies aiming for psychological awareness and personality change can last months or years. Deciding whether a therapist is right for you will require meeting the therapist in person. Before or during your rst meeting, nd out about the therapists background and training: Does she or he have a degree from an appropriate professional school and a state license to practice? Has she or he had experience treating people with problems similar to yours? How much will therapy cost?
You have a right to know the answers to these questions and should not hesitate to ask them. After your initial meeting, evaluate your impressions: Does the therapist seem like a warm, intelligent person who would be able to help you and interested in doing so? Are you comfortable with the personality, values, and beliefs of the therapist? Is he or she willing to talk about the techniques in use? Do these techniques make sense to you? If you answer yes to these questions, this therapist may be satisfactory for you. If you feel uncomfortableand youre not in need of emergency careits worthwhile to set up one-time consultations with one or two others before you make up your mind. Take the time to nd someone who feels right for you. Later in your treatment, evaluate your progress: Are you being helped by the treatment? If you are displeased, is it because you arent making progress, or because therapy is raising difcult, painful issues you dont want to deal with? Can you express dissatisfaction to your therapist? Such feedback can improve your treatment. If youre convinced your therapy isnt working or is harmful, thank your therapist for her or his efforts, and nd another.
frequently combined. For example, treatment for social anxiety might include gradual exposure to a feared situation like a party along with practice in identifying and changing unrealistic negative self-talk. Psychodynamic and interpersonal therapies emphasize the role of the past and of unconscious thoughts in shaping present behavior. Uncovering feelings and building self-awareness are common therapy goals. Interpersonal therapy focuses specically on the improving current relationship skills. Humanistic therapy focuses on immediate feelings and the potential for future growth. Like psychodynamic therapy, there is a focus on the self and the search for self-awareness. The goal is often personal growth rather than overcoming a specic psychological disorder, and the therapist acts as a guide to self-exploration. Although these types of therapies may be described as distinctive orientations, most therapists offer a variety of approaches. Combining several approaches or combining psychotherapy with drug treatment is very common in the treatment of psychological disorders.
Life inevitably brings change and challengethey are a part of growth and development. Most of lifes psychological challenges can be met with self-help and everyday skills introspection and insight, honest communication, support from family and friends. Sometimes a psychological problem poses a greater challenge than we can handle on our own; for these situations, professional help is available. Right now you can
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Crucial parts of psychological wellness include developing an adult identity, establishing intimate relationships, developing values and purpose in life, and achieving healthy self-esteem. A pessimistic outlook can be damaging; it can be overcome by developing more realistic self-talk. Honest communication requires recognizing what needs to be said and saying it clearly. People may be lonely if they havent developed ways to be happy on their own or if they interpret being alone as a sign of rejection. Lonely people can take action to expand their social contacts. Dealing successfully with anger involves distinguishing between a reasonable level of assertiveness and gratuitous expressions of anger, heading off rage, and responding to the anger of others. People with psychological disorders have symptoms severe enough to interfere with daily living. Anxiety is a fear that is not directed toward any denite threat. Anxiety disorders include simple phobias, social phobias, panic disorder, generalized anxiety disorder,
SUMMARY
Psychological health encompasses more than a single particular state of normality. Psychological diversity is valuable among groups of people. Dening psychological health as the presence of wellness means that to be healthy you must strive to fulll your potential. Self-actualized people have high self-esteem and are realistic, inner-directed, authentic, capable of emotional intimacy, and creative.
Shyness is often the result of both high anxiety levels and lack of key social skills. To help overcome shyness, you need to learn to manage your fear of social situations and to develop social skills such as appropriate eye contact, initiating topics in conversations, and maintaining the ow of conversations. To reduce your anxiety in social situations, try some of the following strategies: Refocus your attention away from the stress reaction youre experiencing and toward the social task at hand. Your nervousness is much less visible than you think. Allow a warm-up period for new situations. Realize that you will feel more nervous at rst, and take steps to relax and become more comfortable. Refer to the suggestions for deep breathing and other relaxation techniques in Chapter 2. If possible, take breaks during anxietyproducing situations. For example, if youre at a party, take a moment to visit the restroom or step outside. Alternate between speaking with good friends and striking up conversations with new acquaintances. Practice realistic self-talk. Replace your self-critical thoughts with more supportive ones: No one else is perfect,
and I dont have to be either. It would have been good if I had a funny story to tell, but the conversation was interesting anyway. Starting and maintaining conversations can be difcult for shy people, who may feel overwhelmed by their physical stress reaction. If small talk is a problem for you, try the following strategies: Introduce yourself early in the conversation. If you tend to forget names, repeat your new acquaintances name to help x it in your mind (Nice to meet you, Amelia). Ask questions, and look for shared topics of interest. Simple, open-ended questions like Hows your presentation coming along? or How do you know our host? encourage others to carry the conversation for a while and help bring forth a variety of subjects. Take turns talking, and elaborate on your answers. Simple yes and no answers dont move the conversation along. Try to relate something in your lifea course youre taking or a hobby you haveto something in the other persons life. Match self-disclosure with self-disclosure. Have something to say. Expand your mind and become knowledgeable about
current events and local or campus news. If you have specialized knowledge about a topic, practice discussing it in ways that both beginners and experts can understand and appreciate. If you get stuck for something to say, try giving a compliment (Great presentation! or I love your earrings.) or performing a social grace (pass the chips or get someone a drink). Be an active listener. Reward the other person with your full attention and with regular responses. Make frequent eye contact and maintain a relaxed but alert posture. At rst, your new behaviors will likely make you anxious. Dont give upthings will get easier. Create lots of opportunities to practice your new behaviors. Eventually, youll be able to sustain social interactions with comfort and enjoyment. If you nd that social anxiety is a major problem for you and self-help techniques dont seem to work, consider looking into a shyness clinic or treatment program on your campus.
SOURCES: University of Texas at Dallas, Student Counseling Center. 2005. Self-Help: Overcoming Social Anxiety (http://www.utdallas.edu/counselling/selfhelp/social-anxiety.html; retrieved July 14, 2006); Carducci, B. J. 1999. Shyness: A Bold New Approach. New York: Perennial.
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obsessive-compulsive disorder, and post-traumatic stress disorder. Depression is a common mood disorder; loss of interest or pleasure in things seems to be its most universal symptom. Severe depression carries a high risk of suicide, and suicidally depressed people need professional help. Symptoms of mania include exalted moods with unrealistically high self-esteem, little need for sleep, and rapid
speech. Mood swings between mania and depression characterize bipolar disorder. Schizophrenia is characterized by disorganized thoughts, inappropriate emotions, delusions, auditory hallucinations, and deteriorating social and work performance. Help is available in a variety of forms, including selfhelp, peer counseling, support groups, and therapy with a mental health professional. For serious problems, professional help may be the most appropriate.
Take Action
1. Become a peer counselor. Many colleges and communities have peer counseling programs, hotline services (for both general problems and specic issues such as rape, suicide, and drug abuse), and other kinds of emergency counseling services. Some programs are staffed by trained volunteers. Investigate such programs in your school (through the health clinic or student services) or community (look in the yellow pages), and consider volunteering for one of them. The training and experience can help you understand both yourself and others. 2. Consider assertiveness training. Being assertive rather than passive or aggressive is a valuable skill that everyone can learn. To improve your ability to assert yourself appropriately, sign up for a workshop or class in assertiveness training on your campus or in your community. 3. Support your spiritual side. Turn off your phone, remove your watch, and spend some quiet time alone with your thoughts and feelings. Engage in an activity that contributes to your sense of spiritual well-being. Examples might include spending time in nature; experiencing art, architecture, or music; expressing your creativity; or engaging in a personal spiritual practice such as prayer, meditation, or yoga.
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National Hopeline Network. 24-hour hotline for people who are thinking about suicide or know someone who is; calls are routed to local crisis centers. 800-SUICIDE http://www.hopeline.com National Institute of Mental Health (NIMH). Provides helpful information about anxiety, depression, eating disorders, and other challenges to psychological health. 866-615-6464; 301-443-4513 http://www.nimh.nih.gov National Mental Health Association. Provides consumer information on a variety of issues, including how to nd help. 800-969-NMHA http://www.nmha.org National Mental Health Information Center. A one-stop source for information and resources relating to mental health. 800-789-2647 http://www.mentalhealth.org
Psych Central: Dr. John Grohols Mental Health Page. A guide to mental health resources on the Internet. http://psychcentral.com Surgeon General: Reports. Reports from the U.S. Surgeon General, including the 1999 report on mental health and the 2001 supplement on culture and ethnicity. http://www.surgeongeneral.gov/library/reports.htm World Health Organization: 2001 World Health Report. Focuses on mental health and documents that mental health problems are a major cause of disability. http://www.who.int/whr/2001/en The following sites include interactive online assessments for various psychological problems: Depression-screening.org: http://www.depression-screening.org Freedom from Fear: http://www.freedomfromfear.com
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Selected Bibliography
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