by MHAM Volunteer Stefanie Motta

As anyone who has experienced anxiety or depression knows, support from friends, family, a therapist, or an advocate is crucial. Yet, learning skills to support ourselves through difficult times can empower us to heal throughout an entire lifetime. One of the most effective self-care practices that I have found is yoga. This ancient Indian practice has been embraced around the globe as a system for achieving physical, mental, and emotional health, and research is now showing that regular yogic practice can alleviate symptoms of anxiety and depression.

After healing from her own depression using yoga and meditation techniques, yoga teacher and author Amy Weintraub, has dedicated her career to helping others feel better. In an interview for the May 2013 issue of Yoga Journal, Weintraub explains why yoga can be an effective component of any mental health treatment plan, “It lowers cortisol, the stress hormone; it activates the parasympathetic system, which is calming; and it deactivates the limbic brain, which is overactive in people who are very anxious or have a history of trauma.”

One of the most noticeable effects of my yoga practice is the sense of calm and peace that come from deep breathing along with the physical postures. When we are stressed, anxious, or depressed, our breathing often becomes shallow and constricted, which can trigger more stress in turn. In addition to the regular deep breathing of a yoga practice, there are many additional yogic breathing techniques that can help us relax when we feel triggered by a stressor or a depressing thought.

“Bee breath” which is named after the buzzing sound that bees make, is one of my favorite yogic breathing techniques. It is instantly calming, and you can try it any time you feel anxious or your mind is spinning. Because of the sound you’ll make, you may want to find a quiet, private place to practice this technique. Sit, or stand comfortably and take a slow, deep breath in and out, allowing your shoulders to relax away from your ears. Now with your eyes closed (if that feels comfortable) take another deep breath in through your nostrils, seal your lips, and breathe out through your nose while making the sound of the letter M until you need to inhale once more. You will make a buzzing sound in the back of your throat each time you exhale through your nose. Repeat this for a few minutes or as long as it feels good.

According to Weinbrub, “The message of yoga is that deep within you, you are whole and healed, no matter what is going on in your life.” Tapping into that mindset and empowering ourselves with tools like yoga can help each of us to find healing on our own path.

The Great Minnesota Give Together is a week away! On Thursday, November 14, MHAM will participate in its fifth Give to the Max Day through GiveMN.org. And, we are pleased to announce that the MHAM Board of Directors has offered a very generous matching grant to help MHAM reach its year-end fundraising goal of $25,000. The Board will match all donations made to MHAM from November 1 through the end of the year up to $10,000. Give to the Max Day also provides many other opportunities for MHAM to raise additional funds.

Each year generous supporters like you join us for the exciting 24-hour annual Give to the Max Day. Every gift made on November 14 increases our chances of winning at least one $1,000 Golden Ticket! By partnering with GiveMN, an online giving website for Minnesota nonprofits, MHAM will have 25 chances to be selected for a $1,000 Golden Ticket.  Here’s the really exciting part: At the end of Give to the Max Day, one donation from across Minnesota will be randomly selected for a $10,000 Super-sized Golden Ticket! What’s more, if we reach the top of our leaderboard, we are also eligible for a $10,000 grant.

In addition to Golden Tickets and Leaderboard awards, GiveMN is also introducing Power Hours. During five different hours, agencies that reach the top of their leaderboard at the end of the hour will receive an additional $1,000 donation. Whether you’re an early bird or a night owl, there are times you may want to consider donating. Power Hours are:

• 2:00 – 2:59 a.m.
• 5:00 – 5:59 a.m.
• 5:00 – 5:59 p.m.
• 6:00 – 6:59 p.m.
• 11:00 – 11:59 p.m.

Participating is easy. On Thursday, November 14, go to the Mental Health Association of Minnesota page on www.GiveMN.org. From our donation page you can enter the amount of your donation. Follow the prompts to complete the transaction. You can also schedule your donation early if you don’t want to worry about it on the 14th. Just visit the MHAM page on GiveMN.org, enter the amount of your donation in the space provided, and then check “Make my donation count for Give to the Max Day 2013 (11/14/2013).”

Funds raised through Give to the Max Day will be used to support MHAM’s mental health advocacy and outreach programs. MHAM improves the lives of thousands of people each year by making sure they have access to mental health services and that the community has the correct information about mental illnesses. As a result, people across the state are better able to manage their overall health, remain independent, and lead a more engaged life.

Thank you for your support!

From most recent estimates, one in two Americans used at least one prescription medication in the past month and one in five Americans used 3 or more prescriptions in the past month. While prescription use is increasing, so are adverse drug events (ADE). Approximately 4.5 million ambulatory visits related to ADEs occur each year. The Institute of Medicine (IOM) estimates that at least 1.5 million preventable adverse drug events occur within the healthcare system each year. All medications have inherent risks, but both healthcare providers and consumers can often manage or reduce many ADEs from occurring. So what can you do?

The following questions from the Federal Drug Administration (FDA) can help you talk with your healthcare team so that you can gain a better understanding of your medications and to safely use them. You may want to ask your healthcare professional…

> What are the brand and generic names of the medicine? Can I use a generic form?
> What is the medicine for and what effect should I expect? Does this drug replace any other medicine I have been using?
> How and when will I use it, what amount will I use, and for how long? What do I do if I miss a dose?
> Should I avoid any other medicines, (prescription or over-the-counter), dietary supplements, drinks, foods or activities while using this drug?
> When should I notice a difference or improvement? When should I report back to my healthcare team? Will I need to have any testing to monitor this drug’s effects?
> Can this medicine be used safely with all my other medications and therapies? Could there be interactions?
> What are the possible side effects? What do I do if a side effect occurs?
> What other medicines or therapies could be used to treat this condition? How do the risks and benefits compare?
> How and where do I store this medicine?
> Where and how can I get written information about this medicine? What other sources of information can I use to make my decision?

For other information and resources, check out the following:
www.consumermedsafety.org
www.fda.gov
www.mentalhealthmn.org/be-informed/steps-to-wellness (Downloadable Medication Form)

From the Substance Abuse and Mental Health Services Administration (SAMHSA)

Excessive Heat Exposure Can Pose Higher Risks for Those on Psychotropic Medication or Other Substances

During this period when parts of the Nation are experiencing record high temperatures, SAMHSA is reminding everyone that these conditions can pose certain health risks to everyone—including people with mental and substance use disorders.

Exposure to excessive heat is dangerous and can lead to heatstroke, which is considered a medical emergency. Heatstroke occurs when an abnormally elevated body temperature is unable to cool itself. Internal body temperatures can rise to levels that may cause irreversible brain damage and death.

Individuals with behavioral health conditions who are taking psychotropic medications, or using certain substances such as illicit drugs and alcohol, may be at a higher risk for heatstroke and heat-related illnesses. These medications and substances can interfere with the body’s ability to regulate heat and an individual’s awareness that his or her body temperature is rising.

Visit the CDC’s Extreme Heat: A Prevention Guide To Promote Your Personal Health and Safety for information on how to prevent, recognize, and treat heat-related illnesses.

When it comes to services for people with disabilities, how well do you think current public policies and practices in Minnesota meet your needs? What’s working for you? What isn’t? These are all questions the Minnesota Olmstead Committee would like to ask.

By October 2012, this committee must develop goals, recommendations, and a timeline that will become Minnesota’s Olmstead Plan. This Plan will be submitted to the State of Minnesota through the Minnesota Department of Human Services. The Minnesota Department of Human Services will begin to implement recommended changes in 2013.

You can help shape this plan by going to the Minnesota Olmstead Planning Committee’s website. The committee wants to hear from individuals living with disabilities, their families, service providers, and concerned community members.

The site is still being developed, but check back often for more information about the Olmstead Decision and ways that you can be a part of the conversation.

As January comes to an end, so do a lot of New Year’s resolutions. The University of Southern California School of Social Work recently posted a blog about some stats and tips on self-care resolutions. Of those who make a resolution, about 60% have kept their resolution after 1 month and 40% have kept their resolution after 6 months. Depending on the resolution, several factors may determine if a goal is successful or not. Self-care goals such as increasing physical activity, eating healthy foods, or setting time for one’s self can be difficult when life becomes busy and stressful.

Goal setting can be done anytime in the year, but its important to prepare. When setting a new goal, there are a few helpful tips to remember:

> Be realistic about your goals. Is this goal achievable? It’s important to challenge yourself, but setting a goal that is too complex can lead to frustration and be impossible to carry out. Goals should be simple and clear.

> Start with short-term goals rather than long-term goals. Achieving short-term goals can provide much needed confidence before setting a long-term goal.

> Track your goals. Write down your goal and keep track of how that goal is progressing. Ask yourself: What is working and what needs to be done differently?

> Don’t feel discouraged if you are unable to carry out a goal. Issues come up and things happen that you may have no control of. Revisit that goal when things become better.

Below are some resources on goal setting:

Depression and Bipolar Support Alliance – Setting goals for recovery

Mayo Clinic – Stress blog

Brought to you by MSW@USC: Masters in Social Work

We’ve had a few hot days in Minnesota, and hope you all are beating the heat.

Individuals on certain medications may be more vulnerable to heat stress. Persons taking regular medication should consult with their physician.  Some medications cause an adverse reaction in hot weather, such as reducing a person’s ability to sweat. If you are on such a medication, or if you know someone who is, please take a look at these strategies for managing heat stress.

To avoid heat-related illness:

• Avoid, as much as possible, working or playing in the hot sun or other hot areas.  If you must be out in the sun, wear a head covering and sunscreen.  A wide brimmed hat or visor will not only protect your head from intense rays of the sun; it will also provide a shield for your eyes.
• Shut blinds and open windows slightly during the day to release trapped hot air.  Use air conditioners if you have them.
• Wear lightweight clothing.
• Drink plenty of water and fruit juices; avoid alcohol, carbonated or caffeinated drinks.  Because the body loses fluids in the heat, drinking lots of liquids helps to avoid dehydration.
• Eat frequent, small meals; avoid high-protein foods
• Take cool baths or showers—cold water can lower body temperatures 25 times faster than sitting in an air-conditioned room
• Spend time (even 2 hours will reduce the risk of heat-related illness) in an air-conditioned environment or basement; cover windows to block direct sunlight; turn lights on low or off; use fans to blow hot air outside.  Public libraries, community centers or other similar locations may be a good option for spending some time away from the heat.
• Do NOT direct fans to blow in at you.  Fans can actually increase heat stress.
• Do not leave older people, children, or pets, alone in cars.

Non-emergency questions about how to stay cool—call 2-1-1 or for emergency heat-related health problems—call 9-1-1

Just a reminder that in recognition of Mental Illness Awareness Week, MHAM is hosting the Celebrating Recovery education event on Tuesday, October 5 at the Ramada Plaza in Minneapolis. The event will begin at 9:30 a.m. and conclude at 3 p.m. We would love to see you there! If you register before October 5, admission is $15. At the door admission is $20. Your admission includes presentations, a Wellness Fair, a Steps To Wellness self-care kit, and lunch.

This will be a great event for individuals living with mental illnesses, their family members and friends, and mental health providers. Michael Trangle, MD will speak about holistic care and staying healthy and Minnesota 10 x 10 and the DIAMOND program. Kim Lutes will share her experiences with the mental health system and the importance of self-advocacy. Brain Doran will discuss ways in which family members and friends can support a loved one who is living with a mental illness. Brett Dumke will provide an overview of the brand new Steps to Wellness self-care kits. Ed Eide will give examples of how individuals can share their stories to influence public policy.

The Steps to Wellness kits have been developed with support from an educational grant from Lilly USA, LLC, a charitable contribution from Janssen, Division of Ortho-McNeil-Janssen Pharmaceutical, Inc., a grant from Park Nicollet Foundation Healthy Community, and a grant from Pfizer Healthcare. The kits contain tools to help individuals manage their health and learn skills to advocate for themselves when working with medical professionals and social service providers. After the event, the kits will be available for order from the MHAM website.

Tickets to this event are still available. Please see the Celebrating Recovery page on our website to register online. Scholarships are available. To arrange for a scholarship, please contact Ed Eide at 612-843-4868, ext. 1 or edeide at mentalhealthmn.org.

We have two upcoming events to announce!

The first is MHAM’s education event Celebrating Recovery on October 5, 2010. This education event in recognition of Mental Illness Awareness week will provide you with information about self-care and advocacy and offer tips on how you can become a partner in your own care. We are also very excited to unveil our brand new Steps to Wellness kits. All attendees will receive a free kit. Lunch will be served and is included in the registration fee. Cost is $15 per person in advance, $20 per person at the door, and $40 to exhibit at the Wellness Fair (includes admission to the event and lunch). Location: Ramada Plaza Hotel, 1330 Industrial Boulevard NE, Minneapolis, MN.Click on the link for more information and to register online.

The second event is Proof by David Auburn, produced by the Phoenix Theater Project. After the death of her father, Catherine is left to pull together her own life; a life that was set aside to care for her ailing father, a famous mathematician. She must deal with his legacy; hundreds of notebooks that most likely hold the ramblings of a man slowly losing his genius, but may reveal the last great work of a brilliant mind.  Now she is forced to face her own life and can no longer avoid her possible inheritance; genius or insanity. Proof will be playing weekends beginning Friday, September 10 and running through Saturday, September 25 at the People Center’s Theater, 425 20th Avenue South, Minneapolis. Tickets are $16. MHAM is working closely with Phoenix Theater Project to offer feedback on the portrayal of family relationships where a mental illness is involved, and we will be participating in a talk back session after the show on Sunday, September 12. Visit Phoenix Theater Project for more information on this Pulitzer Prize-winning play or to purchase tickets.