Summer 2016

NAMI is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. NAMI advocates for access to services, treatment, supports and research and is steadfast in its commitment to raising awareness and building a community of hope.

NAMI – BEAVER COUNTY is an educational, advocacy and support group for families, consumers, and professionals dealing with serious mental illnesses or brain disorders. We support each other by educating ourselves through research, attending conferences, and sharing this information with others. NAMI-BC members also offer support through our years of experience in dealing with these illnesses on a personal level.

Meetings are held at

NAMI BEAVER COUNTY OFFICE- 1229 3RD ST., BEAVER, PA. 15009

7:00pm on the 3rd Thursday of each month

June 16, 2016, Picnic at the Office, 5:30 p.m. Movie to follow - “Love and Mercy”

July 21, 2016, Dave Aitken, Caregiving

August 18 2016, Linda Ogden, Peer Support, Criminal Justice

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ANNOUNCEMENTS

SUSCRIBE TO NEWSLETTER BY EMAIL: carlabraund@namibeavercounty.com

VIEW MENTAL HEALTH VIDEOS AT NAMI OFFICE

NEW WEBSITE: www.namibeavercounty.com – check for notices and articles

NAMI.ORG – New Look – Check it Out!

NAMI AIR – APP for your IPhone or Tablet – Give and Receive Support

NAMI National Convention: Denver, July 6-9, 2016

Coffee Talk will be suspended for the summer

FACEBOOK: Post your ideas of topics for Facebook, website, or newsletter

Contact Carla Braund at (724)888-6877 or carlabraund@namibeavercounty.com for questions or concerns regarding any of the events listed above.

(from the NAMI National Website)

EXERCISE FOR MENTAL HEALTH: 8 KEYS TO GET AND STAY MOVING

By Christina Hibbert, Psy.D / May 23, 2016

Mental illness has deeply impacted my life. I have experienced the flooding of anxiety and the drowning of depression. I have waged, and won, several battles with postpartum depression and been through loss and grief. I know how painful it can be to find oneself in the throes of mental illness and how helpless it can feel when a loved one is caught in its grasp. As a clinical psychologist, I have witnessed the sting of mental illness and the struggle to find healing. People come desperate to learn the tools that can break the chains of mental and emotional symptoms. Too often, individuals and their friends and family are ready to seek and find help, only to find barriers halting their progress.

BARRIERS TO MENTAL ILLNESS TREATMENT

An astonishing 60% of American adults, and almost half of children ages 8-15, receive no treatment for their mental illness diagnoses. Though valid treatments – like mental health medications and psychotherapy – are available, too many people encounter barriers to treatment. This occurs for many reasons, but the most common are the stigma of mental illness and its treatments, like medication and therapy; the side effects of medication treatments; and the cost of long-term therapy or medical interventions.

BENEFITS OF EXERCISE FOR MENTAL HEALTH

Exercise has been researched and validated for treating a variety of mental issues and mental health conditions, including depression, anxiety, eating disorders, bipolar disorders, schizophrenia, addictions, grief, relationship problems, dementia, and personality disorders. Additionally, exercise alleviates such conditions as bad moods, tress, chronic pain and chronic illness.

Exercise is not only free from negative stigma, it is safe when done appropriately, with a doctor’s approval. Any side effects are ultimately positive, and even better, exercise is free of charge, easy to access and available for everyone.

Exercise can be used as a stand-alone treatment for some mild-to-moderate conditions or, more effectively, in conjunction with other mental health treatments.

Like medicine in the treatment of mental illness, exercise can increase levels of serotonin, dopamine and norepinephrine in the brain. It improves and normalizes neurotransmitter levels, which ultimately helps us feel mentally healthy. Other important benefits include enhanced mood and energy; reduced stress; deeper relaxation; improved mental clarity, learning, insight, memory and cognitive functioning; enhanced intuition, creativity, assertiveness and enthusiasm for life; and improved social health had relationships, higher self-esteem and increased spiritual connection.

8 KEYS TO MENTAL HEALTH THROUGH EXERCISE

If exercise is so good for physical and mental health, why aren’t more of us exercising for mental health? Why aren’t medical and mental health providers not only recommending exercise but also showing us how to safely start and continue exercising for mental health? The following overview of my 8 Keys to Mental Health Through Exercise can help you, your loved ones and those who provide medical and mental health care tackle underlying beliefs about exercise, change exercise-related thinking, overcome barriers and implement an effective exercise program

Heal Your Mind and Body with Exercise – If you struggle with a particular mental illness, exercise has specific abilities to help you, too. From calming the anxious mind to regulating mood swings in bipolar disorder, exercise may be the best thing we can do for mental, physical, emotional, social and spiritual well-being. To receive the benefits of exercise, however, we must first believe that exercise can heal body, mind and soul.

Improve Your Self-Esteem with Exercise – Exercise improves self-esteem, which is associated with greater mental health. Exercise has also been shown to increase self-confidence, self-efficacy, self-acceptance and self-concept. When we exercise, we feel more loving, positive and confident.

Exercise as Family – Family has a big influence on how we perceive exercise and mental health. Family beliefs can either promote or impair mental health. Exercising as a family not only gets the entire family moving to reap the benefits of exercise but also models healthy beliefs about physical activity and improves family relationships.

Get Motivated- Motivation, or rather lack of it, is probably the biggest block to exercise for mental health. We know we should exercise. We may even want to exercise, but we often can’t make ourselves do it. Remember that motivation is a skill that can be learned and improved upon.

Change How You Think about Exercise- What thoughts do you have about exercise? What promotes physical activity? What holds you back? As we identify these thoughts, we can choose to change them. One tool for this is called a “thought record.” As we list our thoughts and feelings about exercise on a thought record, we have the power to question and change our thoughts. We can put new, healthier thoughts into our brains – thoughts like, “I know if I go for a walk, I will feel more energized and less depressed.

Overcome Roadblocks- While exercising can be physically challenging, exercise is just as much, or even more about mental fortitude. What are your biggest roadblocks to exercise: If you look carefully, you’ll see that almost all of them have to do with mental perceptions and beliefs. Lack of time or energy? Not being able to get to the gym? Perhaps you face the challenge of having young children, or a job that’s taking over your life. Whatever the roadblocks, you can overcome them as you acknowledge and challenge them.

Get FITT – Physically and Mentally- To stay with exercise for mental health, you must first build mental fortitude. That’s why I’ve waited until Key 7 to discuss how to set up an exercise program. The FITT Principle shows how. FITT stands for Frequency (how often you exercise), Intensity (how hard you exercise), Type (of exercise you’re doing), and Time (how long you exercise). Through FITT, you can create a tailored program for your unique needs.

Implement Your Vision and Flourish – Finally, we need a long-term vision of health and wellness to keep exercising for mental health for the rest of our lives. Exercise is beneficial at all ages and stages; as we look to the future, we find that by exercising for our mental health, we can help overcome mental illness and become who we are meant to be. We will flourish.

For more on this topic, visit www.DrChristinaHibbert.com or www.Exercise4MentalHealth.com

From www.mymentalhealthday.org (adapted by Vicki Mann)

Set aside some time this summer to Spring Clean! Your house got a good spring cleaning, now it’s time to work on your mind. Mental spring cleaning is easy, and you don’t have to wait for spring! Three easy steps will have your thinking in a fresh new way.

Create a to-do list: instead of your common project list, create a list of things you want to achieve emotionally over the next few months. Include dreams – things you’ve always wanted to do – as well as long-term and short-term goals that are easily achievable. Perhaps you have been wanting to reconnect with that old high school friend or maybe you wish you know how to play the guitar. Put them on your list!

Enhance your physical health: physical wellness is an important part of sustaining mental well-being. Exercising and eating healthy are a big part of physical wellness but often are hard to incorporate in your routine. Try something simple like replacing soda and coffee with herbal teas, or eating a small portion of dark chocolate instead of a donut or other sugary snack.

Renew your spirit: Yoga, Pilates, and meditation often lend themselves to mental cleaning. Taking just a few minutes each day to relax by yourself can make a huge difference and reduce negative energy and thoughts that may be consuming your day.

Take some time to concentrate on yourself and your needs. You can do a mental spring cleaning anytime of the year!

Search:

Nami Beaver County

Carla Braund, Editor

Teresa Scibilia, Editor

Vicki Mann, Editor

What is love? Love is the absence

of judgement.

The Dalai Lama

MEMBERSHIP FORM 2016 please renew early in year

In order to keep the membership process streamlined, we prefer renewals to be processed early in the year. It is also possible to renew your membership online at www.nami.org. Any questions or concerns please direct them to

Carla Braund, 724-888-6877 or carlabraund@namibeavercounty.com All NAMI – Beaver County memberships include subscriptions to all four newsletters.

_____ Enclosed is my check for $35 for 2016 memberships in NAMI – Beaver County, NAMI, NAMI – PA, and NAMI – SW PA

_____ I am on a limited income. Dues are $3 for full membership.

_____ I wish to make a tax deductible donation of $ ________ to NAMI – Beaver County.

NAME(S)

Please check one: □ Family member	□ Consumer	□ Mental health professional

ADDRESS

TELEPHONE NO.	E-MAIL ADDRESS

Make checks payable to: NAMI – Beaver County

Send to: NAMI – Beaver County 1229 3rd Street -- Beaver, PA 15009