Reflecting on a tragic moment of civil rights history and feelings of yesterday

Larrell L. Wilkinson | Wilkinson Wellness Lab

Photo of window at the 16th Street Baptist Church and memorial plaque honoring the memory of the four young girls killed by the KKK bombing of the the church on September 15, 1963.

I knew yesterday was going to hit me hard. During the early weeks of September in Birmingham, AL, the annual commemorations begin. This year marks 60 years since the tragic death of four little girls and the injuries of several others, during the turbulent days of the Civil Rights movement. The City of Birmingham honored the victims of the bombing of the 16th Street Baptist Church on September 15, 1963, during the week of remembrance.

Working in the Birmingham area, I often drive past the historic markers of the Civil Rights movement. I can see the A.G. Gaston Motel, the 16th Street Baptist Church, Kelly Ingram Park, the Birmingham Civil Rights Institute and drive to Montgomery, AL to the Equal Justice Initiative & National Memorial, Dexter Ave. Church, the Rosa Parks Museum, and sacred sites of the movement. This year, 60 years after that fateful day of losing Addie Mae Collins, Denise McNair, Carole Robertson, & Cynthia Wesley, I know that America has made progress towards racial conciliation. I see it daily at my job, during worship occasions at my church, in visiting my children’s school, walking my neighborhood and patronizing businesses in my community. Still, exercising faith for a future that overcomes the actions of hatred manifested by individuals and groups that want to further efforts to separate us in the U.S., by race, by class, by the faith we practice, by any means that furthers their hate filled mission, that faith must be strong and resilient.

The actions of 60 years ago may seem like history to some but are very relevant to communities of people who have additional concerns when we go for a jog, shop at our community stores, or worship in our churches. Our families trade text messages to remind each other to “be safe”, “travel in groups”, “don’t travel at night”, “don’t get off the phone until you get home”, “don’t get gas at night”, “don’t stop at any stores tonight, we’ll order it later”, etc. Perhaps some if you are reading this, you might say, these sayings sound like useful tips. In contrast, others reading these words understand that these aren’t just tips, but necessary actions of life preservation for people feeling maliciously targeted due to their culture. For many, events that happened 60 years ago doesn’t feel like history, it feels like yesterday. Still, these groups of people press forward in hopes that their girls and boys will experience a society where the actions of a hateful few are no longer. Their hope is in a loving God, with the direction to love Him and to also love your neighbor as yourself (New International Version, Matt. 22: 34 – 40). It is in experiencing this form of solidarity that we can share in faith, hope, and love; love being the greatest of these (New International Version, Cor. 13:13).


Light of the World: Bringing Mental Health to Life, LLC

By Jessica Feagin | UAB Community Health and Human Services Intern

Photo by Madison Inouye on Pexels.com

This weekend, I had the pleasure of meeting up with Chief executive officer and mental health professional, Xavian Tate. Mr. Tate founded Light of the World LLC. He is driven to make a difference in people’s lives with the ultimate goal of empowering people and impacting mental well-being. The scripture inspired the name of his organization and firm, Matthew 5:16, “Let your light shine before men, in such a way that they may see your good works and glorify your Father which is in heaven.”

Light of the World: Bringing Mental Health to Life is a mental health consulting firm that offers many services, such as:

  • Life and peer coaching- Individual coaching (life coaching) is a collaborative process through which clients work one-on-one with a trained mental health coach in a safe environment to achieve professional and personal goals.
  • Cleaning therapy-Say goodbye to clutter and stress as their cleaning therapists create an organized and clean space to promote mental clarity and emotional well-being.
  • Financial therapy-A team is provided to work with people to assist with securing a healthy and proper financial future.
  • Travel therapy-Professionals work with individuals who need a mental health break.

To book these services and learn more about this firm, visit their website at lwicorp.org


Depression and Relationships

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Alex Green on Pexels.com

Mental health illnesses affect how a person relates to other people. Depression causes a person to have sudden mood changes that are barriers to nourishing long-term relationships. For instance, extreme anger or anxiety can scare away a potential partner. Also, family members may fail to understand that a person is battling depression and distance themselves. Ultimately, a person experiences feelings of loneliness and detachment from loved ones. Nevertheless, people can seek professional interventions like counseling to prevent depression from affecting their relationships.

Many people dealing with mental health issues are unaware of their conditions. Hence, they engage in actions whose consequences are dire but cannot explain why they do so. A person suffering from depression is likely to experience detachment. This feeling is present in how they respond to attempts by their partner to show love. For instance, one may ignore their spouse’s calls because they feel detached. Eventually, this act becomes a habit that could be a deal breaker for the other partner. Also, a depressed person may feel unwanted and unappreciated. Subsequently, they may decide to stay away from loved ones and cut communication. Over time, one experiences extreme loneliness that affects the progression of a relationship (Zhang et al., 2021). Thus, it is critical to seek professional advice if one suspects they are experiencing depression.

Ignoring mental health disorders results in severe consequences. A person suffering from depression can take several actions to prevent the issue from interfering with their relationship. First, one can inform their loved one of their current emotional state. By doing so, the partner understands the situation and supports the person. Secondly, an individual should consult a professional and embrace a treatment plan. Thus, the causes of depression are determined, and its effects are lessened. Consequently, one heals from the condition, leads a fruitful life, and forms healthy relationships.

References

Zhang, Y., Huang, L., Luo, Y., & Ai, H. (2021). The relationship between state loneliness and depression among youths during COVID-19 lockdown: Coping style as mediator. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.701514


The Link Between Weight Gain and Depression

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andres Ayrton on Pexels.com

Mental health disorders such as depression can result from body image issues. Societal expectations about beauty influence how some people think or view their physical appearance. For instance, an individual may feel less attractive due to their complexion or body size. However, societal beauty standards are not always accurate. People struggling with negative body image issues need assurance that size, skin color, or shape do not dictate attractiveness. If one has negative feelings and thoughts about their physique, they may stop caring for themselves. For example, neglecting skincare routines or overindulging in fast food may become the norm. In the long run, individuals become depressed because their appearance worsens, and salvaging the situation is challenging.

The standards of beauty set by society affect people’s self-esteem. Most media platforms use slender models in advertisements. This move makes plump individuals feel unseen and left out. Further, many enterprises stock small, medium, and large-sized clothing. Thus, plus-size persons encounter difficulties when shopping as they cannot find fitting apparel. Also, some people make snide comments about those with weight issues. Labeling individuals as obese or greedy affect their feelings concerning their appearance (Blasco, 2020). Thus, if one tries to lose weight in an unfavorable environment but it proves challenging, they may become depressed.

There are numerous ways that persons battling mental health issues can find healing. Due to mood fluctuations, some people lack appetite and lose excess weight. However, others overindulge in comfort food. To avoid this, patients battling depression can engage in affirmation activities where they complement themselves. By so doing, an individual assures themselves that despite weighing more, they are still beautiful. Essentially, self-affirmations help in raising esteem. Patients can also attend therapy or counseling sessions to identify the root cause of the problem. Lastly, consulting the doctor enables patients to receive proper diagnoses and prescriptions.

References

Blasco, B. V., García-Jiménez, J., Bodoano, I., & Gutiérrez-Rojas, L. (2020). Obesity and depression: Its prevalence and influence as a prognostic factor: A systematic review. Psychiatry Investigation, 17(8), 715–724. https://doi.org/10.30773/pi.2020.0099


Mental Health Stigma

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by cottonbro studio on Pexels.com

Social and cultural constructions inform people’s perceptions, attitudes, and viewpoints about mental health. Such perceptions gain expression in social norms and can escalate and spiral into beliefs, which societies relay through myths and labels. Over time, these negative and incorrect beliefs about psychopathology attain widespread acceptance as the truth and engender stigma against mentally ill patients. Wogen & Restrepo (2020) assert that many societies have entrenched biases and stereotypes concerning mental health because of ignorance and the dearth of professional knowledge. They have created erroneous labels and viewpoints, which act as barriers to mental health treatment and hinder mentally ill patients from attaining their full potential. These beliefs also instigate bigoted or negative attitudes towards mentally ill patients, spawn negative prejudices, and weaken familial, social, and institutional responses to mental health issues. For example, people ascribe negative tags towards mentally healthy patients, such as violent, irrational, burdensome, and inadequate.

They tend to avoid, isolate, and segregate them based on these rigid and unfounded fears and perceptions (Pescosolido et al., 2019). This perpetuates inequality and maltreatment of patients who also have to contend with the challenges of their mental health problems at the institutional level. According to Sickel et al. (2019), stigmatizing people with mental health promotes self-doubt and hinders them from seeking treatment and striving to attain their full potential. They conceal their symptoms, adopt antisocial tendencies, and ultimately seek solace in narcotic drugs and substances, among other maladaptive behaviors. Thornicroft et al. (2019) suggest strategies through which societies can counter and overturn these negative beliefs and perspectives while concurrently preventing inculcation and installation of new ones. For example, social workers can rehabilitate and avert the internalization of self-doubt among mental health patients and encourage them to seek therapy.

They can also conduct public awareness and education campaigns to counter false beliefs concerning mental health at the societal level. In addition, they can employ advocacy and lobby for implementing policies that protect and advance the welfare of mental health patients. In summary, many societies stigmatize mental health patients based on false assumptions and perceptions. This results in social stigma, discrimination, deprivation, and maltreatment. Social workers can employ diverse personal, societal, and institutional strategies to correct this situation. These countermeasures include rehabilitation and eliminating obstacles to treatment, among other efforts to help them lead fulfilling and productive lives.

References

Clay, J., Eaton, J., Gronholm, P. C., Semrau, M., & Votruba, N. (2020). A systematic review of core components of mental health stigma reduction interventions in low-and middle-income countries. Epidemiology and Psychiatric Sciences29, e164-e170.

Pescosolido, B. A., Manago, B., & Monahan, J. (2019). Evolving public views on the likelihood of violence from people with mental illness: Stigma and its consequences. Health Affairs38(10), 1735-1743.

Sickel, A. E., Seacat, J. D., & Nabors, N. A. (2019). Mental health stigma: Impact on mental health treatment attitudes and physical health. Journal of Health Psychology24(5), 586-    599.

Thornicroft, G., Bakolis, I., Evans‐Lacko, S., Gronholm, P. C., Henderson, C., Kohrt, B. A., &    Sartorius, N. (2019). Key lessons learned from the INDIGO global network on mental health-related stigma and discrimination. World Psychiatry18(2), 229-230.

Wogen, J., & Restrepo, M. T. (2020). Human rights, stigma, and substance use. Health and Human Rights22(1), 51-60.


Sadness Can Turn into Depression

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Liza Summer on Pexels.com

Sadness is an emotion that manifests through sorrow or unhappiness. It can be mild or severe, depending on the cause. Typically, the loss of something considered important triggers sadness. For instance, the death of a loved one may result in sorrow. While it is normal to experience unhappiness sometimes, it may become excessive and adversely affect daily living. Overthinking, inactivity, and self-criticism due to sadness can morph into depression, and individuals must adopt interventions to salvage the situation.

There are various ways in which sadness can turn into depression. Individuals repeatedly think about bad things when having low moods. This act is due to the desire to understand the reasons behind the happenings and the intention to counter the negative feelings. Unfortunately, overthinking magnifies depressed moods (Kecmanovic, 2020). Hence, instead of dwelling on things that increase sadness, individuals should focus on what can be done about depressing events.

Often, sadness makes people inactive. For instance, some individuals neglect their activities of daily living and opt to stay in bed. While this act is meant to help one escape their negative emotions, it may spur severe depression (Kecmanovic, 2020). In essence, restricting movement and avoiding social interactions leads to loneliness, which makes one prone to this mental disorder. Thus, individuals dealing with sadness should strive to remain active.

The current state of a person may trigger feelings of sadness. Failure to salvage the situation turns this emotion into depression. For instance, one may blame themselves for missing a dream job and experiencing unhappiness. When self-criticism and perfectionism escalate, one becomes depressed (Kecmanovic, 2020). Thus, it is critical to embrace self-compassion regardless of one’s situation. Individuals can achieve this stance by acknowledging their emotions, then directing care and understanding to themselves. By extending compassion, kindness, support, and warmth to oneself, a person evades depression.

Reference

Kecmanovic, J. (2020, December 1). Perspective | how to keep your sadness from turning into depression. The Washington Post. https://www.washingtonpost.com/health/sadness-depression-stopping-getting-worse/2020/11/27/b5fa88c8-0e3f-11eb-8074-0e943a91bf08_story.html


Can Depression Affect Your Work Performance?

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Many people are dealing with mental health issues in the contemporary world. Depression is one of the most common disorders and presents as a persistent feeling of sadness and loss of interest. Thus, it interferes with the performance of daily activities. The risk factors include genetic predisposition, alcohol and substance abuse, dysfunctional families, and stressful life events. Clinical interventions are required to diagnose and treat this disorder since it does not resolve after some time. Depression can affect an individual’s work performance by leading to absenteeism or presenteeism, but people can alleviate these effects by seeking medical help.

Productivity at work is critical because it determines if a person gets promotions, pay increases, and other benefits. However, it can be affected by mental health issues such as depression. This mood disorder hinders an individual from attempting or completing tasks appropriately (Johnston et al., 2019). Thus, a patient may miss work deliberately or avoid taking up responsibilities. Eventually, absenteeism may lead to the loss of jobs if targets remain unmet. Depression also results in presenteeism, whereby a person goes to work but is distracted. Lack of concentration hinders assignment completion, which indicates poor performance (Johnston et al., 2019). Hence, persons with symptoms of depression should seek professional help.

There are various interventions that people who feel depressed can seek to alleviate the situation. First, one can consult a physician to get a proper diagnosis. By doing so, they understand their current behavior and take prescribed medication. For instance, if one does not want to go to work, they can attribute the feeling to the disorder. Taking prescribed drugs or attending counseling sessions can also enable an individual to perform tasks appropriately. Lastly, understanding that depression is treatable allows one to affirm themselves and remain encouraged. Hence, taking a day at a time would help a patient to navigate and triumph over this mental health issue while retaining productivity. Depression can affect your work performance. Knowing how depression affects work will help you identify the signs and hopefully prompt you to seek treatment from a medical professional.

Reference

Johnston, D. A., Harvey, S. B., Glozier, N., Calvo, R. A., Christensen, H., & Deady, M. (2019). The relationship between depression symptoms, absenteeism and presenteeism. Journal of Affective Disorders, 256, 536–540. https://doi.org/10.1016/j.jad.2019.06.041


The Unsung Hero of Self Care : Get Your ZZZzzzzz’s!

Angela R. Wilson | UAB Community Health & Human Services Intern

Photo by Rachel Claire on Pexels.com

Seems like everyone has a busy life these days.  Some adults work two jobs and have children participating in sports, band, or other extracurricular activities. We are constantly on the go with our hectic schedules, and we rely on our bodies to continue to function properly amidst our many physician demands. One of the most important things we can do for our bodies is to ensure that we get enough sleep.  The significance of sleep is often underrated and not thought of as a necessity. But not getting enough sleep can have detrimental consequences. 

Quality sleep improves your health, mood, and brain performance. It can also help you avoid certain diseases and disorders.  Getting the proper amount of sleep can reduce your chances of getting heart disease, stroke, obesity, high blood pressure, dementia, and diabetes. According to News in Health, healthy sleep consists of three things; how much sleep you get, sleep quality, and consistent sleep. (Bryant & Reynolds, 2022). Just because you are sleeping does not mean that your brain is sleeping too. As a matter of fact, just the opposite is true.  Your brain is constantly working during the time that you are sleeping and is preparing your brain to create, learn, and remember.  Sleep also allows your blood vessels, immune systems, and other metabolic processes to repair. Without proper sleep, these processes will be disturbed, and the body does not reset. Experts recommend that school-age children get at least nine hours of sleep per night. Teenagers should get at least eight to ten hours a night, and most adults should get at least seven or more hours of sleep per night. 

If you are having trouble getting to sleep at night, try making small changes in your sleep routine.  Doing things like lowering your thermostat and cutting off all electronic devices like cell phones, computers, and televisions can facilitate a quiet, peaceful place free of distractions. Going to sleep and waking up at the same time every night can help your internal clock maintain a regular schedule. Avoid taking naps throughout the day so that your body is fully prepared to rest when you finally call it a day.  Avoid caffeine, chocolate, beverages, and energy drinks after lunch due to their ability to stimulate alertness. Try visualizing things that make you happy or reading from a traditional paper book, (not an e-book). And lastly, talk to your doctor about using sleep enhancing supplements like melatonin, magnesium, or 5-HTP, (an amino acid that boosts serotonin production).

Hopefully, you will find a viable solution to help you get the proper amount of sleep you need, and the saying, “out like a light” will be your new reality.  Good night!

 References

Bryant, E., & Reynolds, S. (2022, July 15). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

Dasgupta, R. and Semeco, A. (2023). Healthline. 20 Tips That Help You Fall Asleep Quickly. https://www.healthline.com.


Why Is It Hard to Focus When You Are Depressed?

By Terrie Johnson | UAB Community Health & Human Services Student

Photo by lil artsy on Pexels.com

For an individual to remain focused, they must be in an enabling mental space. Individuals who suffer from depression struggle to concentrate on critical matters due to several factors. According to Villalobos et al. (2021), mood disorders interfere with normal functioning. As such, individuals feel demotivated and do not attempt to complete daily tasks. Depression makes people unwilling to engage in any activity. For instance, a person may find it hard to clean their space or take a shower. Also, it impairs mental processing speed, thus minimizing the ability to absorb information. Subsequently, one forgets important details and appears less concerned. While this could be alarming to some people, others do not understand that one requires medical attention and remain aloof.

Depression is one of the issues that affect performance in school and workplaces. Individuals cannot focus because of mood instabilities (Villalobos et al., 2021). For instance, an individual could be in class but fails to concentrate. This aspect is known as presenteeism and presents through loss of productivity despite being physically available. In the long run, it results in stress and burnout, which worsen depression. Also, people may fail to focus due to overthinking. Depressed patients tend to focus on the underlying issue, which takes away from present happenings. Anxiety resulting from depression makes one uncertain about the future. Consequently, this affects an individual’s thoughts and leads to a loss of concentration regarding current events. While one may ignore the issues as an escape, it does not offer a lasting solution.

A patient-centered approach is critical in treating depression. As healthcare professionals work to restore an individual’s well-being, the latter should participate in several ways. For instance, one can attend therapy sessions where a mental health practitioner helps them to deal with underlying issues that lead to depression. Also, a patient can choose to live a day at a time. This move allows one to forget their problems and concentrate on critical matters. Nevertheless, patients must seek long-term solutions to heal fully and remain focused.

References

Villalobos, D., Pacios, J., & Vázquez, C. (2021). Cognitive control, cognitive biases and emotion regulation in depression: A new proposal for an integrative Interplay Model. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.628416


Let’s Beat Depression by Eating Healthy

By Terrie Johnson | UAB Community Health & Human Services Student

Photo by Darina Belonogova on Pexels.com

There is a connection between depression and diet. Overindulging in processed and fast foods may result in this mental health issue. Aubrey and Chatterjee (2019) opine that it is critical to embrace healthy eating habits to improve outcomes. Also, individuals who mask their feelings through overeating should seek professional help and adhere to the doctor’s instructions. For example, attending therapy sessions can ascertain why a patient prefers fast foods to a healthy diet. After identifying the cause, a healthcare practitioner can advise the patient concerning the best intervention.

Overconsuming processed food increases the chance of contracting depression. An individual becomes susceptible to recurring mood swings and a heightened inability to focus (Aubrey & Chatterjee, 2019). Subsequently, these behaviors make them unable to concentrate on critical issues and affect their relationships. A person becomes withdrawn and shuns their loved ones, resulting in loneliness which could lead to depression. Thus, individuals should consume nutrient-rich foods that improve concentration and limit mood swings. Wholegrain, unprocessed meals allow one to balance vitamins, nutrients, fiber, minerals, and fatty acids. Thus, an individual stays healthy and feels good.

The type of food a person indulges in determines their general well-being. Mentally, overconsuming saturated and refined fats worsens the symptoms of depression and impairs brain function (Aubrey & Chatterjee, 2019). Therefore, one cannot make appropriate decisions and lacks concentration. An unhealthy diet also affects an individual physically. For instance, often consuming fast food leads to excessive weight gain. This aspect leads to a negative body image which affects one’s self-esteem. To alter the situation, a patient should embrace a healthy diet alongside seeking professional health.

We can beat depression by eating healthily. Ensuring that meals are balanced and eliminating overprocessed foods will enhance patient outcomes. Avoiding instances that lead to binge eating will shape our consumption habits and prevent us from contracting depression. Subsequently, healthy eating should be encouraged because it helps beat depression.

Reference

Aubrey, A., & Chatterjee, R. (2019, October 9). Changing your diet can help Tamp down depression, boost mood. NPR. https://www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood