Spotlighting Mental Health for Overall Wellness

Attending to our mental health should be high on our priority list, however for most, it is not. Why is that?  For many, the reason is as simple as prioritizing others instead of ourselves.  While this can be challenging for anyone, it is especially impactful for professionals on the front lines of service— healthcare workers, therapists, humanitarian aid workers, first responders, and clergy members—whose work centers around helping others.  General work burnout is draining, but compassion fatigue shows up as a result of feeling the pain of others and an accumulation of emotional stress.  Neglecting our mental health impacts all aspects of us, including our physical health. 

Mental health and physical health are deeply interconnected.  Symptoms of neglecting our mental health can include exhaustion, disrupted sleep, anxiety, headaches, irritability, numbness, a decreased sense of purpose, emotional disconnection, self-contempt, and difficulties with personal relationships.  

There is significant research to show that chronic diseases and the human immune response are affected by mental health as well. When we feel mental stress, our bodies release two hormones—adrenaline and cortisol—which increase heart rate and blood pressure, influence the digestive system, and affect the immune system.  Over time, elevated cortisol levels increase the likelihood of inflammation, which is linked to conditions such as arthritis, fibromyalgia, lupus, psoriasis, and inflammatory bowel disease (IBD).  Without attending to our mental health, this can further lead to heart disease, ulcers, and increase the risk of diabetes and certain cancers.  

What are some steps you can take that will improve your mental and physical health?

• Exercise.  It doesn’t need to be intense.  Even a brisk 10-minute walk will get your blood flowing and improve your mood. 
• Incorporate a balanced diet.  Include fruits, vegetables, whole grains, lean proteins, and healthy fats into your meal plan.  What you eat impacts your physical and mental health. 
• Avoid alcohol and drugs.  They might make us feel better in the short term, but the long-term negative effects are not worth it.
• Get enough sleep. Seven to nine hours is ideal, and you can take a quick 30-minute afternoon nap to feel more alert. 
• Practice Mindfulness.  Mindfulness and relaxation techniques can do wonders.  Meditation, deep breathing, and yoga will help your mind learn to focus on the good.
• Talk about it.  Whether it is with friends, family, a professional, or some combination of these, sharing how you feel and getting help to work through life’s challenges is always worth it. 

Seeking help may seem overwhelming, but if you take it one step at a time, it will feel less intimidating.  The first step is to identify what you need.  Are you looking for help with depression?  Does it feel like anxiety has taken over?  Are you having trouble with relationships?  Identifying the emotions or concerns that need attention can help you determine what kind of counselor or therapist is the best fit for you.

Once you know what you want to address, research is a good second step.  Would you prefer a therapist that offers virtual appointments, or in-person meetings?  If you prefer in-person, you can search for providers in your local area.  Check to see if they accept your insurance, so you don’t add any financial stressors.  If payment needs to be made in advance, ask about a sliding fee scale based on income. 

Once you have your initial appointment, know that it can take time to find a mental health professional that is a good fit for you.  Feeling a sense of trust and ease with a mental health provider is important.  Once you have found the right fit, set goals and commit to the process.  Working on mental health challenges can take time, but it will be worth it.

The Pension Boards  offers multiple avenues for you to seek mental health services. If you are a Non-Medicare Plan participant, we have an excellent Member Assistant Program through Health Advocate. You can participate in their work and life challenges and receive up to three free confidential visits. They will help you with insurance-approved referrals beyond that, if needed. 

Our health plan members can also take advantage of Teladoc Health’s extensive offerings.  Counselor, therapist, and psychiatrist appointments are available seven days a week virtually or over the phone, so you can work with the licensed professional in an environment made comfortable for you. There is no limit on the number of visits. The Pension Boards’ Non-Medicare Health Plan with Highmark includes outpatient mental health services with counselors, therapists, psychologists, and psychiatrists. Appointments can be made in person or virtually. There is a range of inpatient services available as well. We value all of your healthcare needs, including mental health. Our benefits are here to support you.