America’s understanding of mental health issues has come a long way in the past decades – especially the most recent decade. Whether you call it “mental health” or “behavioral health,” it is something that many people are willing to address and understand.

Depression is a very common condition affecting (insert statistic here), and research shows that the “talk therapy” is an important part of treatment. That option, however, is not always there for people who are in rural areas – or deployed overseas.

Modern technology has completely changed what people have access to, and that includes mental health treatment. People today can access talk therapy via video conferencing, texting, mobile applications and other methods. New research by the National Center for Telehealth and Technology shows that video teleconferencing is as good as

Below is an article originally published on the blog of the National Center for Telehealth and Technology (T2).

Telehealth Therapy Stacks Up When Compared to Standard Care

This blog post by Dr. Jae Osenbach, psychometrician and mobile health subject matter expert, National Center for Telehealth and Technology, was originally posted on the center’s Mobile Health Blog.

My colleagues and I recently published a meta-analysis comparing synchronous telehealth therapy to standard care for the reduction of depression symptoms. Telehealth describes the use of technology to connect patients and providers separated by distance and time. Synchronous telehealth therapy uses videoconferencing or teleconferencing to conduct therapy with patients.

Standard care, on the other hand, may involve non-telehealth approaches such as face-to-face therapy where patients meet routinely in an office setting with a psychologist, social worker or other specialist. Care-as-usual is an industry term meaning no specific therapy is involved but providers offer prescriptions for medicines, resources and recommendations (phone numbers for help lines, websites and books).

We specifically looked at synchronous telehealth because it’s a growing trend in care for those in rural areas with limited access to providers and for those who may fear the stigma associated with receiving psychotherapy. We found no statistically significant differences between the effectiveness of synchronous telehealth therapy and regular (non-telehealth) care for reducing depression symptoms. This is good because it shows that in the “effects of the treatment,” it doesn’t matter if a patient sees a provider via telephone, video or in-person.

Additionally, we compared the effects of telehealth treatment individually to face-to-face therapy and care-as-usual. There were no differences between telehealth and face-to-face therapy but there was a significantly higher effectiveness for telehealth treatment than care-as-usual. Other researchers have published similar examinations of synchronous telehealth therapy compared to non-telehealth therapy for reduction of posttraumatic stress disorder symptoms and found comparable results.

Tying into the telehealth therapy trend, another colleague at T2 looked into the usability and feasibility of doing synchronous telehealth therapy over FaceTime (Apple’s version of Skype) with active-duty service members, and their reactions were mostly positive. The service members didn’t mind the small screen size or holding the phone to video chat. This is great news for providers who want to check out the possibility of administering therapy using technologies such as Skype or FaceTime.

As telehealth technologies continue to rapidly advance, more patients may demand access to health care professionals via telehealth methods. Not only does treatment via telehealth technologies provide health care services to those in rural or hard-to-reach communities, it also reduces the burden of travel time to appointments and delay in care. Further, providers who use telehealth have greatly reduced costs (no office requirement, easier access to patients, easier management of irregular hours, etc.). But, many insurance companies don’t yet reimburse health care professionals for telehealth therapy with their patients. So, before you jump on the telehealth bandwagon, check with your insurance company.

For more information about telehealth and how you can put it into practice, check out the telehealth programs featured on the T2 website. And, connect with T2 via its Mobile Health Blog, Facebook or on Twitter for more on telehealth and mobile technology supporting psychological health and traumatic brain injury care.

Meditation: What is it and how can I do it?

By Charli Prather, MSW LCSW OSW-C

What exactly is Meditation?  Meditation is the process of focusing the mind on an object or activity, and research shows it has real health benefits. When you use meditation to relax, you turn your attention inward, concentrating on a repetitive focus such as breathing or a word, prayer, a simple smile or a gaze. If you are new to meditation and want to give it a try, here are some tips.

Get yourself in a comfortable position where you will not have any distractions, and plan to stay there for 10 to 20 minutes. Use an eye pillow, blankets on your chest, music, laying or sitting upright in a sunny spot, whatever feels like “comfort” to you.

Place your hands:

• At your sides, or
• Over your heart (we call this having mercy on ourselves), or
• In the prayer position, or
• In your lap with your thumbs making the shape of a heart.

Quiet simple breathing is one of the keys of meditation. As you practice, take a few breaths to help turn your attention inward. Then allow your breathing to follow its own natural rhythm.

You can focus on your breath. You can also focus on a word such as “peace” or a phrase such as “I am here.” Some people like to use religious phrases such as “the Lord is my shepherd” or “shalom.” Others like a long, drawn out “om.” Try a few different words or phrases until you find something that feels good to you.

If you cannot seem to clear your mind, don’t get discouraged or judge yourself. Develop an attitude of acceptance towards whatever happens.

Take the position of observer or witness as thoughts and feelings arise and pass.  When you become distracted, bring your mind back to focus on a word, phrase, gaze or your breath.  Some people imagine their thoughts as waves that they can bring in and push back out when needed. Eventually the body and mind will quiet down.

Have you tried meditation? Have you seen its positive effects on your life? Please share.

Charli Prather is a licensed clinical social worker and a board-certified oncology social worker. In addition, she specializes in deployment psychology. She’s a TRICARE provider and a Give an Hour provider. She keeps a blog called Military Zen Mom.

By Operation Live Well

The holiday lights and decorations have been packed away, leaving your house devoid of seasonal cheer. As the winter blues settle in, you experience an increase in sleepiness, moodiness and a general decrease in physical activity. Napping and noshing seem like the only appealing options for getting through the cold weather months.

Does this yearly scenario sound familiar?

Unfortunately, sinking into unhealthy habits can compound your malaise and cause additional problems such as weight gain, cardiovascular troubles, type 2 diabetes and other physical ailments.

On a good note, there are ways to fend off seasonal affective disorder and lift your spirits in anticipation of the first blossoms of spring. Following are 10 tips for beating the winter doldrums with the approval of your medical provider1

1.  Start off your day with 20-30 minutes of morning stretching and exercise, such as a brisk walk outside or working out to a yoga DVD. A quick morning workout can help lower blood pressure and improve your mood throughout the day.

2.  Sign up for a new class at your local gym, fitness or recreation center. Whether you prefer Zumba, ice skating or Pilates, engaging in group activity is motivational, fun and good for you.

3. Try wearing bright colors instead of only grays and blacks. Adding warm colors such as red, orange and yellow can help put a positive spin on your state of mind.

4.  Avoid overeating carbohydrate-dense foods such as potatoes, pastas and heavy sauces. Instead choose protein- and vitamin-rich foods like fruits, vegetables and nuts, which provide energy for your body and keep you going throughout the day. What you eat can really impact your mood.

5.  Make sure to get around seven to eight hours of uninterrupted sleep each night. Sleeping too much can be just as counterproductive as sleeping too little.

6.  Try falling asleep at the same time each night – even on weekends – to establish a sound sleep pattern.

7.  A lack of natural sunlight can cause feelings of sadness and hopelessness. Consider using a sunlamp or, if possible, take a midday walk if the sun is out.

8.  Make sure to spend time with family and friends. Social interactions help alleviate feelings of loneliness.

9.  Volunteer at the local USO, find items around the house to donate to a good cause or write cards to deployed service members. Performing charitable deeds will make you feel good and benefit others as well.

10.  Finally, if your winter doldrums continue for several weeks, consider taking a free, anonymous online self-assessment for depression, anxiety, PTSD or other conditions.

Helpful Links:

Military Pathways – http://www.MilitaryMentalHealth.org

Operation Live Well – http://health.mil/livewell

Comprehensive Soldier & Family Fitness – http://csf2.army.mil/

Navy and Marine Corps Public Health Center – http://www.med.navy.mil/sites/nmcphc/health-promotion/psychological-emotional-wellbeing/Pages/psychological-emotional-wellbeing.aspx

Comprehensive Airman Fitness –http://www.acc.af.mil/library/comprehensiveairmanfitness/

Choose My Plate – http://www.choosemyplate.gov

Military Crisis Line – http://www.veteranscrisisline.net/ActiveDuty.aspx

By Christine Leccese

We begin each year with a new start, a clean slate, an opportunity to implement some new habits. Many of us have lofty goals: losing weight, getting fit, or seeing more of some old friends. One of the greatest changes you can make to improve your life, however, does not require you to take any dramatic steps. It just requires you to reframe your thinking.

There has been a lot written and discussed in the past few years about the science of happiness. Instead of focusing on “disorders,” the past decade or so has seen researchers focusing on what brings people happiness. A positive attitude is one of those things.

But, what if you’ve lived your whole life as a “glass half empty” person? Isn’t that just your personality? Can you really change those thinking patterns and become happier? Research says yes! Even a Negative Nellie can find herself feeling better after making some adjustments to negative thought patterns.

Know a resolution is coming. When things seem particularly bad and you’re down about something going on in your life, even if it’s a dark mood, remind yourself that a resolution is coming. You won’t always feel the way you do today.

Consider yourself a friend. Next time you’re beating yourself up mentally for something you did or didn’t do, think about what you would say to a friend in the same situation. Chances are that you wouldn’t be nearly as tough on a friend as you are on yourself. Treat yourself the way you would a friend — and go easy.

Make the choice. Sometimes, we “decide” we’re upset about something and go about the business of being mad. Try telling yourself that you are deciding to look at the positive side of something. Sure, you didn’t get the house you bid on, but you might find one that is even better.

Assume positive intent. Next time you are stewing because you are upset at something a friend, family member or colleague did, ask yourself why they did it. You may think it was to upset or hurt you, but perhaps it wasn’t. Think of some alternative (and positive) intentions. Assume the intent of the action was positive. Always assume positive intent.

Taking these small steps can make a big difference in your moods, and who doesn’t want to be in a good mood?

Christine Leccese is the marketing and communications manager at Military Pathways.

 

By Christine Leccese with Melissa Seligman

Long before social media, members of the military community knew the unique value of reaching out to each other, even if their only connection was their military affiliation. It was a necessity in military life. Because of its nomadic nature, military families have always had to rely on other military families who can connect them with important resources such as child care and other details about their new communities.

Unlike many civilian families, military families don’t have the built in support system of extended family nearby. Therefore, they have always reached out to other military families for information about the new location, advice and support. Social media has taken that outreach to a new and different level.

“As social media began to take off, we started to see military families using it to connect with each other in their new communities,” says Melissa Seligman, co-founder of the website Her War Her Voice and author of the book The Day After He Left for Iraq. “It helped them set up new emotional safety nets and to stay connected to the people at the previous location.”

So many military families find support, friendship, and help from other military families on social media that bigger ideas develop. It was from social media connections that Seligman and her partner formed Her War Her Voice, a holistic support group for military families. “We formed as a group online before we ever met, and now, we make frequent trips across the country to meet each other. We also hold military spouse retreats twice a year,” Seligman said.

Seligman remembers training for her first Army 10-mile race with a friend at Fort Riley who she had met online. Halfway through the training, Seligman PCS’d to South Carolina. Her Fort Riley friend connected Seligman to a runner friend of hers in South Carolina through Facebook. Seligman trained for the race with the new friend and the Fort Riley friend even traveled to Washington DC to run the race with Seligman. “Through social media, I made life-long personal connections, and two friends trained me for a race I will never forget,” Seligman commented.

Social media can be a special benefit to Guard and Reserve families who are often isolated from the rest of the military community. “While they may have community roots, they rarely have anyone who can understand the military community. On the other side, active duty military families rarely have the steadfast roots of a community. Online communities give both groups community,” Seligman said.

Seligman goes on to point out that without social media, military families would not know they are not alone with their thoughts, concerns, struggles, and triumphs.

Christine Leccese is the marketing and communications manager at Military Pathways.

By Samantha Rogers

Think about your winter months … Driving home from work in the dark. Not being able to play with the kids at the park after dinner. Rushing from the car to the house. The decrease in sunlight can drastically change your lifestyle. Research shows it can change your brain chemicals too. Although experts are not quite sure, they theorize that a lack of light may upset sleeping cycles and other natural bodily rhythms, and even disrupt the chemicals in your brain that affect mood.

I had a friend who broke up with her boyfriend each February. Valentine’s Day issue? Nope. She was just so unhappy in the winter months that her relationships suffered. She is not alone. A lot of people find a mood dip in the winter months.

Seasonal affective disorder (SAD) is a type of depression that affects a person during the same time each year. Most people typically experience symptoms in the winter and feel better by the spring. At least 10 million Americans are estimated to suffer from SAD, and 60-90% of those with SAD are women.

Symptoms for winter depression include:

• Feeling sad, hopeless, anxious, or moody
• Appetite changes and weight gain
• Loss of interest in activities
• Social withdrawal
• Loss of energy
• Difficulty concentrating
• Oversleeping and drowsiness

Most SAD sufferers benefit from light therapy, which either entails sitting in front of a “light box,” or using lighting to simulate dawn every morning. You don’t necessarily have to go to a treatment center to have this. There are home options for light therapy. Studies have shown that 50-80% of those with SAD have a complete remission of symptoms after using light box therapy.

If you feel you are currently suffering from SAD, contact a mental health professional or, if you need someone to talk to, call the National Suicide Prevention Hotline at 1-800-273-8255. If you feel you may have symptoms of depression year-round, take an anonymous mental health screening today.

Samantha Rogers is the Program Coordinator at Military Pathways.