fundamental_change

Cómo manejar la ansiedad por las noticias

Thu, 26 Mar 2026 14:26:46 GMT

Están pasando tantas cosas en el mundo que, sin importar dónde te encuentres, es normal ser un ciudadano preocupado.

Tras leer o ver las noticias, uno siente un cansancio mental inevitable. Después de leer sobre tragedias, política, economía y mucho más, es difícil permanecer impasible. Un titular puede ponerte en alerta. Tras leer cinco páginas seguidas, puedes sentirte inquieto y extrañamente impotente. Incluso puedes sentir la preocupación físicamente, en algún lugar detrás de los ojos y en el pecho.

Este sentimiento tiene un nombre: algunos lo denominan estrés relacionado con las noticias o trastorno de estrés por titulares . Si bien no es un diagnóstico clínico, los mecanismos psicológicos que lo explican están bien establecidos.

En pocas palabras, nuestro entorno informativo actual activa constantemente el sistema de detección de amenazas del cerebro. Por eso, tu cuerpo reacciona como si tuvieras que responder personalmente a cada crisis que ves en tu feed.

Aquí tienes algunos consejos sobre cómo gestionar la ansiedad que generan las noticias sin desconectarte por completo del mundo.

¿Qué es la “ansiedad informativa”?

La ansiedad informativa se refiere a la sensación de preocupación persistente, activación fisiológica o rumiación provocada por la exposición a contenido angustiante. A menudo se superpone con:

ansiedad generalizada
reactividad al estrés
trastornos del sueño
desplazamiento compulsivo por noticias negativas o comprobación compulsiva
sentimientos de impotencia o pérdida de control

Existen algunas encuestas que muestran claramente este patrón:

El El informe "Estrés en Estados Unidos" de la Asociación Estadounidense de Psicología de 2025 afirma que el 76% de los adultos dice que el futuro de la nación es una fuente importante de estrés, y la exposición a los medios de comunicación amplifica aún más este efecto.
Según datos del Informe de Noticias Digitales del Instituto Reuters, muchas personas evitan activamente las noticias porque afectan negativamente a su estado de ánimo .
Un conjunto de investigaciones publicadas en Health Communication descubrió que la exposición repetida a los medios de comunicación durante las crisis predice síntomas de estrés agudo comparables a la exposición directa .

En otras palabras, a nuestro cerebro le cuesta distinguir completamente entre presenciar un evento y verlo reproducido en nuestras pantallas. En ambos casos, la respuesta fisiológica es la misma.

Entonces, ¿por qué reacciona el cerebro de esta manera?

1. La noticia activa el sistema de amenazas del cerebro.

El ciclo informativo actual está dominado por la negatividad y la incertidumbre, ya que esto impulsa la audiencia y la interacción. La incertidumbre nos obliga a buscar seguridad, y nuestro cuerpo, de forma natural, busca actualizaciones. Esto genera comportamientos de comprobación repetitivos.

Incertidumbre → comprobación → más incertidumbre → comprobación de nuevo. Ese es el círculo vicioso de la incertidumbre . La psicología cognitiva afirma que la intolerancia a la incertidumbre predice fuertemente los síntomas de ansiedad.

Señales de que podrías estar experimentando ansiedad por las noticias

Los indicadores comunes incluyen:

Consultar las noticias a primera hora de la mañana
dificultad para detenerse o desplazarse por las noticias
irritabilidad o desesperanza después de desplazarse y leer
alteración del sueño
dolores de cabeza tensionales o opresión en el pecho
Pensar demasiado o considerar constantemente los peores escenarios.
culpa cuando intentas desconectarte

Si estas situaciones te resultan familiares, debes saber que no estás solo. Es una experiencia muy actual. Afortunadamente, es manejable.

Aquí tienes algunas estrategias que ayudan a lidiar con la ansiedad que generan las noticias.

No tienes que fingir que el mundo está bien para dejar de preocuparte. Si sientes que la ansiedad por las noticias se apodera de ti, intenta practicar estos pasos o rutinas:

1. Bloquear tiempo o crear ventanas de noticias estructuradas

La exposición no estructurada aumenta la ansiedad, mientras que la exposición programada la reduce. Las investigaciones sobre el consumo de medios durante las crisis sugieren que establecer periodos de tiempo limitados mejora la regulación emocional.

Prueba estos:

De 20 a 30 minutos una o dos veces al día.
horarios fijos (por ejemplo, después del desayuno y a primera hora de la tarde)
evitar el consumo nocturno

Esto le brinda a tu cerebro previsibilidad y control. También reduce la necesidad de revisar anticipadamente. La APA recomienda específicamente limitar el tiempo de exposición a los medios durante eventos estresantes .

2. Hay una sobrecarga de incertidumbre

Los seres humanos hemos evolucionado para desconfiar de las señales de peligro, y la información negativa se nos queda grabada con más fuerza que la información neutral o positiva. Los estudios denominan a esto sesgo de negatividad .

Esto significa que un solo titular alarmante puede activar la amígdala y la respuesta al estrés. A partir de ahí, aumenta el ritmo cardíaco, se dispara el cortisol y disminuye la capacidad de atención.

3. La falta de capacidad de acción

Cuando no puedes hacer nada para resolver el problema o actuar de manera significativa en función de la información, el estrés se acumula sin liberarse.

A veces se describe como indefensión aprendida . Uno se ve abrumado por un problema tras otro. Ninguno es solucionable a su escala. Al sistema nervioso le disgusta esto. Se siente como estar perpetuamente en alerta. Se encuentra en una situación que no puede controlar.

2. Pasar del desplazamiento reactivo a la lectura intencional.

Navegar por tus redes sociales es diferente a leer un solo artículo de una fuente confiable. Las redes sociales priorizan la novedad y el sensacionalismo. El periodismo de calidad prioriza el contexto. Dicho esto, sigue estos pasos:

Elija una o dos fuentes confiables.
Lee un artículo completo
Detente después de esto

Parece sencillo, pero puede funcionar. El cerebro procesa mejor las narrativas coherentes que las alertas fragmentadas.

3. Practica el distanciamiento cognitivo

Al leer noticias angustiantes, identifique conscientemente sus pensamientos:

“Esto es información, no un peligro inmediato.”
“Estoy leyendo sobre esto, no lo estoy experimentando.”
“Mi cuerpo puede descansar.”

El lenguaje influye en la fisiología más de lo que creemos. Las técnicas de TCC, como la reestructuración cognitiva, cuentan con un amplio respaldo para la reducción de la ansiedad.

4. Combine la exposición con la acción.

La capacidad de tomar la iniciativa reduce el estrés. Después de leer algo perturbador, haz algo tangible, por pequeño que sea:

donar
voluntariado local
escribir un representante
apoyar a un grupo comunitario relacionado

Las investigaciones sobre activación conductual demuestran que la acción contrarresta la impotencia y mejora el estado de ánimo. Incluso la acción más sencilla ayuda. El sistema nervioso la interpreta como: "Puedo influir en algo".

5. Protege tu sueño y tus rutinas matutinas.

La exposición matutina y nocturna resulta particularmente desestabilizadora. Los niveles de cortisol alcanzan su punto máximo poco después de despertar. Del mismo modo, las noticias antes de acostarse aumentan la rumiación y el insomnio. La investigación sobre el sueño es inequívoca al respecto: la memoria emocional se consolida durante la noche.

Por ello, intenta no consumir noticias durante la primera hora del día ni una hora antes de acostarte .

6. Utilice técnicas de conexión a tierra durante picos y desencadenantes.

Si notas opresión en el pecho o cualquier otro síntoma físico mientras navegas, detente inmediatamente y concéntrate en ti mismo:

Respiración lenta (inhala durante 4 segundos, aguanta la respiración durante 4 segundos, exhala durante 6 segundos).
Levántate y muévete
Nombra cinco cosas que puedas ver, oír y tocar a tu alrededor.
beber agua

Esto reducirá la variabilidad de la frecuencia cardíaca e interrumpirá los ciclos de estrés.

7. Gestiona tu entorno digital

Elimina los factores desencadenantes y usa tu teléfono de forma intencionada:

Desactivar las notificaciones push
dejar de seguir cuentas que generan mucha preocupación
evitar la reproducción automática de vídeo
Mueve las aplicaciones de noticias fuera de tu pantalla de inicio.

Crear estas barreras puede ayudarte a resistir eficazmente los comportamientos poco saludables.

8. Saber cuándo dar un paso atrás por completo

Si la exposición constante provoca pánico, pensamientos intrusivos o trastornos del sueño, es recomendable desconectarse temporalmente. A veces, lo más saludable es simplemente decir: "Ya he tenido suficiente información por hoy". Si los síntomas persisten o resultan abrumadores, hablar con un terapeuta puede ser útil. La ansiedad relacionada con la exposición a los medios de comunicación suele responder bien al tratamiento.

No necesitas saberlo todo de inmediato. Puedes informarte a tu propio ritmo. Perderte una noticia importante no cambia los resultados, pero sí puede afectar tu tranquilidad al enfrentarlos. Mantente informado. Mantente activo. Protege tu sistema nervioso mientras lo haces. Reflexiona sobre cómo te sientes y no dudes en pedir ayuda.

Si buscas recursos sobre salud mental , consulta nuestra lista completa aquí en FundaMental Change.

Una mentalidad más sostenible

How to Manage News Anxiety

Thu, 26 Mar 2026 13:11:03 GMT

There is so much going on in the world, and no matter where you are, it is normal to be a worried citizen.

The aftermath of reading or watching the news forms a mental tiredness that is simply unavoidable. After reading about tragedies, political issues, the economy, and so much more, it is hard to stay unbothered. A headline can make you feel alert. Five scrolls deep, you might feel restless and oddly helpless. You might even feel the worry physically, somewhere behind the eyes and in the chest.

There is a name to this feeling: some call it news-related stress or headline stress disorder . While it is not a clinical diagnosis, the psychological mechanisms behind it are well established.

To put it simply, our modern news environment continuously activates the brain’s threat detection system. This is why your body reacts as if you personally need to respond to every crisis you scroll past in your feed.

Here are some tips on how to manage news anxiety without disengaging from the world entirely.

What is “news anxiety”?

News anxiety refers to the feeling of persistent worry, physiological arousal, or rumination triggered by exposure to distressing content. It often overlaps with:

generalized anxiety
stress reactivity
sleep disturbance
doomscrolling or compulsive checking
feelings of helplessness or loss of control

There are some surveys that showcase this pattern clearly:

The 2025 American Psychological Association’s Stress in America report states that 76% percent of adults say the future of the nation is a significant source of stress, and media exposure further amplifies this effect.
Data from the Reuters Institute Digital News Report states that many people actively avoid news because it negatively affects their mood .
A body of research published in Health Communication found that repeated media exposure during crises predicts acute stress symptoms comparable to direct exposure .

In other words, our brains find it hard to fully distinguish between witnessing an event and watching it replayed on our screens. It responds physiologically either way.

So, why does the brain react this way?

1. The news triggers the brain’s threat system

The modern news cycle is dominated by negativity and uncertainty because that is what drives views and engagement. Uncertainty forces us to scan for assurance, and our bodies will naturally look for updates. This leads to repetitive checking behaviors.

Uncertainty → check → more uncertainty → check again. That is the doomscroll loop. Cognitive psychology has said that intolerance of uncertainty strongly predicts anxiety symptoms.

Signs you might be experiencing news anxiety

Common indicators include:

checking the news first thing in the morning
difficulty stopping or scrolling through the news
irritability or hopelessness after scrolling and reading
sleep disruption
tension headaches or chest tightness
constantly overthinking or considering worst-case scenarios
guilt when you try to disconnect

If these feel familiar, know that you are not alone. It is a very modern experience. Fortunately, it is manageable.

Here are some strategies that help with news anxiety

You do not have to pretend the world is fine to stop worrying. If you feel news anxiety taking over your body, try to practice these steps or routines:

1. Time block or create structured news windows

Unstructured exposure increases anxiety, while scheduled exposure reduces it. Research on media consumption during crises suggests that setting limited time blocks improves emotional regulation.

Try these:

20 to 30 minutes once or twice daily
fixed times (e.g., after breakfast and early evening)
avoid late-night consumption

This gives your brain predictability and control. It also lowers anticipatory checking. The APA specifically recommends time-limiting media exposure during stressful events .

2. There is uncertainty overload

Humans have evolved to be wary of danger signals, and negative information sticks harder than neutral or positive information. Studies call this the negativity bias .

This means that just one alarming headline can trigger the amygdala and the stress response. From there, heart rate rises, cortisol shoots up, and attention narrows.

3. The lack of agency

When you cannot do anything to solve the matter or meaningfully act on the information, stress accumulates without release.

This is sometimes described as learned helplessness . You absorb problem after problem. None are solvable at your scale. The nervous system dislikes this. It feels like being perpetually braced. You are being put in a situation you cannot control.

2. Switch from reactive scrolling to intentional reading

Scrolling through your feeds is different from reading a single article from a reliable source. Feeds prioritize novelty and alarm. Quality journalism will prioritize context. With that, follow these steps:

Choose one to two reputable sources
Read one full piece
Stop after this

It sounds simple, but it can work. Your brain processes coherent narratives better than fragmented alerts.

3. Practice cognitive distancing

When reading distressing news, consciously label your thoughts:

“This is information, not immediate danger.”
“I am reading about this, not experiencing it.”
“My body can stand down.”

Language guides physiology more than we assume. CBT techniques like cognitive reframing are strongly supported for anxiety reduction.

4. Pair exposure with action

Agency reduces stress. After reading something upsetting, do something tangible, however small:

donate
volunteer locally
write a representative
support a related community group

Behavioral activation research shows that action counters helplessness and improves mood. Even the simplest action helps. The nervous system registers it as, “I can influence something.”

5. Protect your sleep and morning routines

Morning and late-night exposure are particularly destabilizing. Your cortisol is highest shortly after waking. Similarly, news before bed increases rumination and insomnia. Sleep research is unequivocal here. Emotional memory consolidates at night.

Because of this, try not to consume news in the first hour of the day and one hour before bed .

6. Use grounding techniques during spikes and triggers

If you notice your chest tighten or any physical symptoms while you’re scrolling, stop immediately and ground yourself:

slow breathing (inhale for 4 seconds, hold your breath for 4 seconds, exhale for 6 seconds)
stand up and move
name five things you can see, hear, and touch around you
drink water

These will lower heart rate variability and interrupt stress cycles.

7. Curate your digital environment

Remove triggers and use your phone intentionally:

disable push alerts
unfollow high-alarm accounts
avoid autoplay video
move news apps off your home screen

Creating these barriers can help you effectively resist unhealthy behaviors.

8. Know when to step back completely

If exposure consistently produces panic, intrusive thoughts, or sleep disruption, it is reasonable to disengage temporarily. Sometimes the healthiest thing is simply saying, “That is enough news for today”. And if symptoms persist or feel overwhelming, speaking with a therapist can help. Anxiety linked to media exposure responds well to treatment.

You do not need to know everything immediately. You are allowed to be informed at a human pace. Missing one headline does not change outcomes, but it may change how steady you feel when facing them. Stay informed. Stay engaged. Protect your nervous system while doing it. Check in with yourself and don’t be afraid to reach out for help.

If you’re looking for mental health resources , check our comprehensive list here at FundaMental Change.

A more sustainable mindset

Ansiedad como un Comportamiento Aprendido: Comprenderlo y Desaprenderlo

Tue, 17 Feb 2026 18:29:18 GMT

La mayoría de las personas con ansiedad no recuerdan un punto de inicio claro. A menudo parece que siempre ha estado ahí. Piensas en exceso sobre las conversaciones. Te preparas antes de las citas. Tu cuerpo reacciona antes de que tu mente tenga tiempo de ponerse al día.

Pero la ansiedad no siempre es algo con lo que naciste. En muchos casos, es algo que tu cerebro aprendió con el tiempo. Saber que se puede aprender es importante porque también significa que se puede desaprender.

Si tú o alguien que te importa está tratando de entender la ansiedad, la educación local y la orientación confiable son importantes. Organizaciones como FundaMental Change existen para ayudar a las familias e individuos a estar informados sobre la salud mental, desde el aislamiento hasta el apoyo.

¿Buscas educación confiable sobre salud mental y recursos locales? Explora los recursos de salud mental de FundaMental Change para comenzar.

Cómo la ansiedad se convierte en una respuesta aprendida

La ansiedad a menudo comienza como una protección.

La ansiedad suele desarrollarse después de momentos que se sienten inseguros, abrumadores o impredecibles.

Esto puede parecerse a:

Ser criticado o sentirse avergonzado en la infancia y luego sentirse ansioso por expresarse.

Experimentar un episodio de pánico y volverse hipersensible a las sensaciones corporales.

Crecer en un entorno donde los errores conllevan consecuencias serias.

Tu cerebro aprende a mantenerse alerta, incluso cuando la amenaza original ha desaparecido.

La Asociación Americana de Psicología explica que los trastornos de ansiedad están estrechamente relacionados con la forma en que las personas aprenden a interpretar el peligro, no solo con la presencia de un riesgo real.

La evitación refuerza la ansiedad.

La evitación es uno de los refuerzos más fuertes de la ansiedad. Cancelas planes. Retrasas llamadas telefónicas. Evitas situaciones que te resultan incómodas. En el momento, puede traer alivio.

Ese alivio le enseña a tu cerebro algo importante: la evitación es posible (funciona).

El problema es que el cerebro nunca aprende que la situación en sí misma era manejable. Con el tiempo, la ansiedad se expande a más áreas de la vida. El Instituto Nacional de Salud Mental identifica la evitación como un factor importante que mantiene la ansiedad a largo plazo.

Patrones de pensamiento aprendidos

La ansiedad no es solo una sensación física. Es un patrón de pensamientos repetidos.

Ejemplos comunes incluyen:

"¿Qué pasa si algo sale mal?"

"No voy a poder manejar esto."

"Esta sensación significa que algo malo está a punto de pasar."

Cuando estos pensamientos se repiten, el cerebro los trata como advertencias en lugar de simples posibilidades.

Un gran número de investigaciones en terapia cognitivo-conductual (TCC) muestra que estos patrones de pensamiento son hábitos aprendidos, y cambiarles reduce los síntomas de ansiedad.

Cómo se Puede Desaprender la Ansiedad

Reconfigurando el cerebro a través de la exposición

Desaprender la ansiedad no significa empujarse a situaciones abrumadoras. Significa acercarse al miedo de manera lenta e intencionada.

Cada vez que te mantienes presente en lugar de evitar, tu cerebro recibe nueva información: esto es incómodo, pero no peligroso. Una de las maneras más efectivas de desaprender la ansiedad es a través de la exposición gradual.

Esto implica enfrentar de manera segura e intencionada las situaciones temidas en lugar de evitarlas. Con el tiempo, el cerebro aprende que la amenaza anticipada no ocurre, o que es manejable.

De hecho, la terapia de exposición es ampliamente reconocida como un tratamiento de referencia para los trastornos de ansiedad.

Enseñando al cuerpo que estás a salvo

La ansiedad vive en el sistema nervioso. Por eso, la simple tranquilidad a menudo no es suficiente.
Herramientas como la respiración lenta, los ejercicios de anclaje y la atención plena ayudan a calmar el cuerpo de manera directa. Con el tiempo, estas prácticas reducen la rapidez con la que se activa la respuesta al estrés.
Los estudios clínicos muestran que los enfoques basados en la atención plena reducen la ansiedad al mejorar la regulación emocional. Por ejemplo:
“No puedo manejar esto” se convierte en “Esto es incómodo, pero he manejado cosas difíciles antes.”

La consistencia es lo que crea ese cambio.

La ansiedad se aprende a través de la repetición. Se desaprende de la misma manera.

Cada vez que tú:

Te quedas en lugar de evitar

Desafías un pensamiento ansioso

Dejas que la ansiedad suba y baje sin escapar

Fortaleces nuevos caminos neuronales.

Aprender cómo se desarrolla la ansiedad es un primer paso importante. El siguiente paso es saber a dónde ir para obtener ayuda. FundaMental Change cierra la brecha entre la información y la acción al conectar a individuos y familias con recursos de terapia, apoyo en crisis y programas comunitarios en el Valle de San Fernando y más allá.

Desde encontrar el tipo de ayuda adecuado hasta comprender las opciones de tratamiento, no tienes que navegar por el sistema de salud mental por tu cuenta.

Transforma la comprensión en acción

Anxiety as a Learned Behavior: Understanding and Unlearning It

Thu, 12 Feb 2026 02:21:46 GMT

Most people with anxiety don’t remember a clear starting point. It often feels like it has always been there. You overthink conversations. You brace yourself before appointments. Your body reacts before your mind has time to catch up.

But anxiety is not always something you are born with. In many cases, it is something your brain learned over time .

Knowing it can be learned is important because it also means it can be unlearned .

If you or someone you care for is trying to make sense of anxiety, local education and trusted guidance matter . Organizations like FundaMental Change exist to help families and individuals be informed about mental health, from isolation to support.

Looking for trusted mental health education and local resources? Explore FundaMental Change’s mental health resources to get started.

How Anxiety Becomes a Learned Response

Anxiety often begins as protection

Anxiety usually develops after moments that feel unsafe, overwhelming, or unpredictable.

This can look like:

Being criticized or embarrassed early in life and later feeling anxious about speaking up
Experiencing a panic episode and becoming hyper-aware of bodily sensations
Growing up in an environment where mistakes carried serious consequences

Your brain learns to stay alert, even when the original threat is gone.

The American Psychological Association explains that anxiety disorders are closely tied to how people learn to interpret danger , not just the presence of actual risk.

Avoidance reinforces anxiety

Avoidance is one of anxiety’s strongest reinforcers. You cancel plans. You delay phone calls. You skip situations that feel uncomfortable. In the moment, it may bring relief.

That relief teaches your brain something important: avoidance is possible (it works) .

The problem is that the brain never learns that the situation itself was manageable. Over time, anxiety expands into more areas of life.

The National Institute of Mental Health identifies avoidance as a major factor that keeps anxiety going long-term.

Learned thought patterns

Anxiety is not just a physical feeling. It is a pattern of repeated thoughts.

Common examples include:

“What if something goes wrong?”
“I won’t be able to handle this.”
“This feeling means something bad is about to happen.”

When these thoughts repeat, the brain treats them as warnings instead of just possibilities.

A large body of research in cognitive behavioral therapy (CBT) shows that these thinking patterns are learned habits , and changing them reduces anxiety symptoms.

How Anxiety Can Be Unlearned

Rewiring the brain through exposure

Unlearning anxiety does not mean pushing yourself into overwhelming situations. It means approaching fear slowly and intentionally .

Each time you stay present instead of avoiding, your brain receives new information: this is uncomfortable, but not dangerous .

One of the most effective ways to unlearn anxiety is through gradual exposure .

This involves safely and intentionally facing feared situations rather than avoiding them. Over time, the brain learns that the anticipated threat does not occur, or that it is manageable.

In fact, exposure therapy is widely recognized as a gold-standard treatment for anxiety disorders.

Teaching the body that you are safe

Anxiety lives in the nervous system. That is why reassurance alone often is not enough.

Tools such as slow breathing, grounding exercises, and mindfulness help calm the body directly. Over time, these practices reduce how quickly the stress response activates.

Clinical studies show that mindfulness-based approaches lower anxiety by improving emotional regulation.

For example:

“I cannot handle this” becomes “This is uncomfortable, but I have handled difficult things before.”

Consistency is what creates that change

Anxiety is learned through repetition. It is unlearned the same way.

Each time you:

Stay instead of avoiding
Challenge an anxious thought
Let anxiety rise and fall without escaping

You strengthen new neural pathways.

Learning how anxiety develops is an important first step. The next step is knowing where to go for help. FundaMental Change bridges the gap between information and action by connecting individuals and families to therapy resources, crisis support, and community-based programs in the San Fernando Valley and beyond.

From finding the right kind of help to understanding treatment options, you do not have to navigate the mental health system on your own.

Turn Understanding Into Action

The Benefits of Exercise and Good Nutrition on Mental Health

Mon, 27 Oct 2025 15:53:00 GMT

At FundaMental Change, we believe mental health is rooted not just in therapy, advocacy, and support groups, but also in daily practices that empower individuals. Exercise and nutrition are two of those foundations. When done well, they do more than improve the body. They reshape the mind by boosting mood, resilience, clarity, and hope.

Here are specific ways regular movement and wholesome foods support mental well-being.

Exercise Is More Than Physical Fitness

Releases “Feel-Good” Chemicals

When you engage in activities like walking, dancing, swimming, or lifting weights, your brain produces neurotransmitters such as endorphins , serotonin, and dopamine. These reduce feelings of pain or sadness and often give a mood lift within minutes of moderate activity.

Reduces Stress Hormones

Exercise lowers cortisol and adrenaline , which often run high when we feel anxious or overwhelmed. Lowering them helps you feel calmer and more able to think clearly.

Improves Sleep

Many people struggling with mental health also struggle to sleep. Movement improves sleep quality and helps regulate circadian rhythms. Better rest means better emotional regulation, sharper concentration, and less irritability.

Builds Self-Esteem and Confidence

Mastering a new movement, noticing physical improvements, or simply showing up consistently for yourself creates a sense of competence. That positive self-image often spills into other areas of life.

Adds Structure and Purpose

On tough days when motivation feels scarce, having a plan to move even 10 to 15 minutes offers small victories. Over time, those small victories build momentum and provide a routine that supports mental health.

How Key Neurochemicals Impact Your Mental Health

Exercise increases the production of these key neurochemicals:

Endorphins

Endorphins are neurotransmitters that act as the body’s natural pain relievers, released in response to pain and stress. During exercise, they soothe aching muscles, helping you continue the activity. During high-stress moments, they calm your body, allowing you to relax and cope effectively. Endorphins trigger the release of dopamine and other chemicals that have longer-lasting effects, playing a direct role in boosting mood and creating feelings of euphoria.

Serotonin

Serotonin is a neurotransmitter that promotes feelings of happiness and emotional stability. It also plays a role in regulating sleep and digestion, both of which have important impacts on mental well-being. Low levels of serotonin are associated with depression and anxiety.

Dopamine

Dopamine is a hormone and neurotransmitter involved in the body’s reward system. Dopamine is released when we achieve a goal, creating a pleasurable feeling and reinforcing that behavior. This is why dopamine promotes motivation, focus, and happiness. It is also the reason dopamine plays a significant role in addiction, as consuming substances that artificially increase dopamine levels leads to dependency. Dopamine also plays a role in regulating sleep and supporting memory, learning, and attention.

BDNF (Brain-Derived Neurotrophic Factor)

BDNF is a protein that plays a crucial role in the growth and protection of neurons. It supports cognitive functions such as memory, problem-solving, learning, and decision-making.

Here are some everyday habits to boost your mental well-being !

Good Nutrition Fuels the Mind and Body

Stabilizes Blood Sugar

Meals rich in whole grains, protein, healthy fats, and fiber prevent sharp spikes and crashes that can trigger anxiety and mood swings. Stable energy helps regulate mood.

Fuels Brain Chemistry

Our brains require essential nutrients, including omega-3 fatty acids, B vitamins, and minerals such as magnesium and zinc, to produce neurotransmitters. Without these nutrients, mental health can suffer even when other areas are stable.

Reduces Inflammation

Diets high in processed sugar, trans fats, and additives can contribute to increased inflammation. Science is linking inflammation to depression, anxiety, and cognitive decline. A diet of vegetables, fruits, lean proteins, nuts, seeds, and whole grains helps reduce that risk.

Supports Gut Health

The gut-brain connection is strong. Healthy gut flora, supported by fiber, fermented foods, and probiotics, sends signals that affect mood and stress levels. If gut balance is off, mood can also suffer.

Provides Steady Energy

Eating well means fewer crashes and more consistent energy. When energy is stable, resilience increases, and it becomes easier to respond to stress with flexibility.

How Key Nutrients Impact Your Mental Health

A balanced diet for mental well-being includes sufficient levels of the right nutrients:

Omega-3s

Omega-3s, or omega-3 fatty acids, are essential fats that maintain the structure of cell membranes and support communication between cells. Mostly in cells located in the eyes and brain, omega-3s improve cognitive functions such as memory and learning, and influence mood regulation due to their anti-inflammatory effects.

Vitamin B9

Vitamin B9, also known as folate, plays a role in the production of neurotransmitters such as serotonin and dopamine, contributing to mood regulation. It is also responsible for decreasing levels of homocysteine, an amino acid that is associated with increased risk of cognitive decline, neurological disorders, and depression.

Magnesium

Magnesium is a mineral that promotes mood stability and reduces stress and anxiety by decreasing high levels of cortisol, the stress hormone, and regulating neurotransmitters.

Zinc

Zinc is a mineral required for proper cell health and function, contributing to the production, maintenance, and transport of cells and proteins. Zinc supports cognitive functions, such as learning and memory, and has anti-inflammatory effects. Zinc deficiency is associated with reduced cognitive function and depressive symptoms.

Vitamin D

Vitamin D receptors are located in multiple regions of the brain, linking Vitamin D to the support of cognitive functions and brain plasticity, which is the brain’s ability to adapt. It also contributes to serotonin production, helping regulate mood and promote feelings of happiness and well-being. Low levels of Vitamin D are associated with symptoms of depression and anxiety.

Compound effect : Exercise enables the body to utilize nutrients more efficiently. Nutrition supports recovery and energy, making consistent movement possible.
Reinforcement loop : Better eating habits help you feel better. Moving more increases confidence. Both habits encourage each other.
More substantial stress buffer : Together, they increase your capacity to cope. Your brain and body are better equipped to handle challenges.

Exercise and good nutrition are not cure-alls. They are, however, powerful tools. When paired with therapy, community, or medical care, they strengthen resilience, improve mood, and restore clarity. For many people, the simplest shifts, like eating more vegetables or walking daily, become life-changing. At FundaMental Change, we believe in celebrating these small shifts. Each one is a step toward transformation. Begin wherever you are. Your mental health matters, and the choices you make today can shape a more hopeful tomorrow.

Why Exercise and Nutrition Work Hand-in-Hand

¿Cubre Medi-Cal la terapia? Una guía para residentes de California

Thu, 18 Sep 2025 00:41:00 GMT

Medi-Cal es el programa de Medicaid de California. Proporcionan servicios de atención médica gratuitos o de bajo costo a individuos y familias elegibles, incluido el acceso al tratamiento de salud mental. Si estás enfrentando condiciones de salud mental como ansiedad, depresión, trauma o incluso necesidades más complejas como el trastorno bipolar, Medi-Cal podría cubrir la ayuda que estás buscando.

La terapia no es un lujo, es un beneficio cubierto. Aquí te explicamos cómo Medi-Cal cubre la terapia, qué esperar según tus necesidades y cómo comenzar .

¿Qué servicios de salud mental cubre Medi-Cal?

Medi-Cal incluye un amplio espectro de servicios de salud mental, que se pueden acceder a través de su plan de atención administrada de Medi-Cal o su Plan de Salud Mental del Condado, dependiendo de la gravedad de sus síntomas.

Los servicios cubiertos pueden incluir:

Sesiones de terapia individual
Terapia grupal
Evaluaciones psiquiátricas y seguimientos
Manejo de medicamentos
Intervención en crisis
Tratamiento de abuso de sustancias y trastornos por uso de sustancias
Tratamiento de salud conductual para niños (incluida la Análisis de Comportamiento Aplicado)
Manejo de casos y coordinación de la atención
Tratamiento hospitalario o hospitalización psiquiátrica (para casos severos)

Ya sea que esté lidiando con el estrés diario o un trastorno mental diagnosticado, hay diferentes opciones de atención disponibles bajo los beneficios de Medi-Cal.

Necesidades de Salud Mental: Leves a Moderadas vs Severas

Si Tienes Síntomas Leves a Moderados

Si estás lidiando con condiciones como depresión leve, ansiedad o problemas relacionados con el estrés, tu plan de atención administrada Medi-Cal generalmente proporcionará atención a través de su red. Esto significa que puedes acceder a terapia y servicios psiquiátricos básicos directamente a través de proveedores como:

L.A. Care
Health Net
Molina
Anthem Blue Cross
Kaiser Permanente

Comienza contactando a tu proveedor de atención primaria o a tu médico de atención primaria, o ve directamente a un proveedor de salud mental dentro de la red que figura en el directorio de tu plan. Esto es especialmente accesible para los residentes del sur de California, San Francisco o el condado de Los Ángeles, donde las opciones de red son más amplias.

Si Tiene Síntomas Moderados a Severos

Si estás lidiando con condiciones como depresión leve, ansiedad o problemas relacionados con el estrés, tu plan de atención administrada de Medi-Cal típicamente proporcionará atención a través de su red. Esto significa que puedes acceder a terapia y servicios psiquiátricos básicos directamente a través de proveedores como:

L.A. Care
Health Net
Molina
Anthem Blue Cross
Kaiser Permanente

Comienza contactando a tu proveedor de atención primaria o a tu médico de atención primaria, o dirígete directamente a un proveedor de salud mental de la red que esté listado en el directorio de tu plan. Esto es especialmente accesible para los residentes del sur de California, San Francisco o el condado de Los Ángeles, donde las opciones de red son más amplias.

Terapia para Niños y Adolescentes bajo Medi-Cal

Medi-Cal ofrece una cobertura integral de salud mental para niños y adolescentes a través del beneficio EPSDT (Exámenes, Diagnósticos y Tratamientos Tempranos y Periódicos). Esto garantiza el acceso a atención de salud conductual para todas las condiciones médicamente necesarias para aquellos menores de 21 años.

Los servicios cubiertos incluyen ayuda para:

Trastorno del espectro autista
Problemas de comportamiento en la escuela
Terapia familiar y resolución de conflictos
Duelo, trauma o autolesiones
Ansiedad, baja autoestima y dificultades sociales

La terapia puede proporcionarse en clínicas, escuelas, en casa o a través de telemedicina, dependiendo de los recursos de su condado y las necesidades del niño.

¿Puedes elegir a tu propio terapeuta?

Sí, hasta cierto punto. Si está utilizando un plan de atención administrada, puede revisar el directorio y solicitar un terapeuta que se ajuste a sus preferencias. Esto puede incluir elegir un proveedor que:

Hable su idioma
Entienda su contexto cultural
Tenga experiencia en áreas como trauma, salud mental LGBTQ+ o manejo de la ira
Se especialice en consejería de parejas o terapia sexual

Si le están refiriendo a través del sistema de salud mental del condado, sus opciones pueden ser más limitadas, pero aún puede pedir un proveedor que satisfaga sus necesidades.

Si no se siente cómodo con su terapeuta asignado, tiene el derecho de solicitar un cambio.

¿Es la terapia gratuita con Medi-Cal?

En la mayoría de los casos, sí. Si eres elegible para Medi-Cal de cobertura completa, hay:

No hay primas mensuales
No hay copagos
No hay tarifas por sesiones de terapia aprobadas

Algunas personas con ingresos más altos podrían tener un Compartir de Costo, que funciona como un deducible. Pero para la mayoría de los californianos de bajos ingresos, la cobertura de seguro para terapia es completamente gratuita.

Cómo Empezar con la Terapia a Través de Medi-Cal

Obtener ayuda es más fácil cuando sabes qué esperar. Aquí tienes cómo comenzar:

Conoce tu tipo de plan

Verifica si estás en un plan de atención administrada o recibiendo servicios directamente del condado. Puedes contactar a Medi-Cal o iniciar sesión en el portal de tu plan de salud.

Busca apoyo para la salud mental

Si estás en un plan de atención administrada, contacta el número de servicios para miembros de tu proveedor. Si vives en el Condado de Los Ángeles, llama a la Línea de ACCESO 24/7 al (800) 854-7771 para conectarte con servicios de salud mental.

¿Qué pasa si se te niegan los servicios de salud mental?

Si sientes que se te está negando injustamente el acceso a terapia o tratamiento de salud mental, puedes:

Presentar una queja con tu plan de Medi-Cal
Solicitar una apelación
Pedir una audiencia justa a través del Departamento de Servicios Sociales de California
Contactar a un defensor de los derechos de los pacientes en tu condado

También tienes el derecho de solicitar servicios en tu idioma y de pedir adaptaciones si tienes una discapacidad.

Por qué esta información es importante

La salud mental es parte de su bienestar general. Merece tanto cuidado y atención como su salud física. Y aunque la terapia puede parecer inalcanzable para muchas personas, Medi-Cal existe para cerrar esa brecha. Si es elegible, hay caminos disponibles para obtener ayuda real sin el alto costo.

En FundaMental Change, creemos que el acceso a la terapia no es un lujo. Es un derecho. No necesita esperar una crisis para buscar ayuda.

Lee más con FundaMental Change.

Obtén una evaluación o derivación

Dependiendo de tus síntomas, puedes ser programado para una evaluación que te empareje con el tipo adecuado de atención, ya sea con un terapeuta, psiquiatra u otro proveedor de salud conductual.

Programa tu primera sesión

Pregunta si hay disponible telemedicina o sesiones virtuales si la transporte o la ubicación son una preocupación. En muchos casos, puedes comenzar la terapia dentro de unas semanas o antes si tu caso es urgente.

Si necesitas apoyo para entender tu cobertura de Medi-Cal o deseas explorar los servicios de salud mental disponibles en tu área, visita nuestra página de Recursos o contáctanos directamente. Estamos aquí para ayudarte a dar el siguiente paso.

También puedes llamar al 988 para recibir apoyo gratuito y confidencial las 24 horas del día, los 7 días de la semana, si tú o alguien que conoces está atravesando una crisis de salud mental.

Obtén ayuda para navegar tus opciones

Jornaleros y Salud Mental: Las Luchas que a Menudo Pasamos por Alto

Wed, 17 Sep 2025 16:02:00 GMT

Los jornaleros desempeñan un papel vital en nuestras comunidades. Ellos construyen nuestros hogares, reparan nuestras carreteras, cuidan de nuestros jardines y asumen los trabajos difíciles que mantienen en movimiento la vida cotidiana. Sin embargo, aunque su trabajo es físicamente visible, sus luchas a menudo no lo son. Detrás del arduo trabajo y los horarios impredecibles se encuentra una crisis silenciosa: los desafíos de salud mental que rara vez se abordan y a menudo se malinterpretan.

La realidad

La realidad es que los trabajadores por día enfrentan estresores únicos que los ponen en un mayor riesgo de problemas como la ansiedad, la depresión y el abuso de sustancias. Los estudios sobre la salud laboral han demostrado repetidamente que las industrias con horarios irregulares y trabajos físicamente exigentes presentan tasas más altas de malos resultados en la salud mental. Además, los trabajadores indocumentados constituyen un gran porcentaje de la fuerza laboral de trabajadores por día, y las incertidumbres que acompañan a ese estatus añaden una capa adicional de miedo y ansiedad a sus vidas diarias. Comprender todos estos desafíos es el primer paso hacia el cambio.

Sus desafíos comunes de salud mental

Estrés y ansiedad

Para la mayoría de los trabajadores eventuales, la pregunta no es "¿a qué hora empiezo mañana?" sino "¿tendré trabajo mañana?" Esta incertidumbre genera un estrés constante. Según una investigación de Berkeley , los trabajos de bajos salarios e impredecibles aumentan los niveles de estrés dañinos, que con el tiempo pueden contribuir a la ansiedad crónica y a malos resultados de salud.

Depresión

Muchos trabajadores por día trabajan solos, se mueven entre sitios de trabajo y pasan largos períodos lejos de su familia. El aislamiento social y la discriminación aumentan el riesgo de mala salud mental y una menor calidad de vida. Las personas describen esto como una pesada soledad que no se alivia, y con el tiempo puede convertirse en depresión.

Trabajos físicamente exigentes y de alto riesgo

La construcción y oficios similares son colocaciones comunes para los trabajadores por día. La investigación en el sector de la construcción muestra una alta carga de ansiedad, depresión y otros problemas de salud mental, junto con un aumento de los riesgos de abuso de sustancias y suicidio. El estrés laboral está fuertemente relacionado con la mala salud mental en esta fuerza laboral.

Lo que los datos dicen sobre la salud mental de los trabajadores diarios

Varios estudios enfocados con trabajadores latinos de día ayudan a explicar los patrones que muchos trabajadores de día enfrentan, independientemente de su origen étnico o situación migratoria.

En una muestra reclutada en un centro de trabajadores , el 39 por ciento presentó resultados positivos para depresión moderada o severa y el 25 por ciento para ansiedad moderada o severa. La discriminación, la inestabilidad habitacional y el estrés de aculturación se asociaron con una peor salud mental.
El trabajo etnográfico documenta el aislamiento social, el miedo a las autoridades, la explotación y el uso de alcohol o drogas para hacer frente al malestar.

Estos estudios se centran en los trabajadores latinos, pero los mecanismos que emergen son generales. Los ingresos irregulares, la alta demanda física, el aislamiento y la discriminación son factores de riesgo para cualquiera que trabaje en labores de día en diversas comunidades.

Acceder a la atención de salud mental no es simple.

Los servicios son limitados. El costo, el transporte, el acceso al idioma y la escasez de proveedores culturalmente competentes crean obstáculos significativos.

Los grupos comunitarios llenan el vacío. Los centros de trabajadores y las organizaciones sin fines de lucro a menudo ofrecen pruebas, grupos de apoyo y orientación hacia clínicas. En East Bay, por ejemplo, el Instituto Multicultural ha ayudado a conectar a los trabajadores por horas no solo con empleos más seguros, sino también con recursos de salud y legales.

Algunos grupos que se pueden encontrar en Los Ángeles:
Red de Centros de Trabajadores de Los Ángeles (LAWCN)
Ciudad de Los Ángeles, Departamento de Desarrollo Económico y Laboral (EWDD) Programa de Jornaleros
CHIRLA (Coalición por los Derechos Humanos de los Inmigrantes) Servicios Legales de Derechos de los Trabajadores y Laborales . También gestionan la línea de asistencia EMPLEO (Empleo, Educación y Outreach) .

El estigma persiste. En muchas comunidades, la salud mental sigue siendo difícil de discutir. La falta de conciencia y el estigma persistente impiden que muchos busquen ayuda.

Lo que podemos hacer para ayudar

Inicia conversaciones abiertas y honestas sobre la salud mental.

Hablar sobre la salud mental no tiene por qué ser complicado. Puede comenzar con un simple “¿cómo estás llevando esto?” en un sitio de contratación, una reunión de iglesia o un evento comunitario. Pequeñas revisiones sobre el sueño, el estrés, el estado de ánimo o incluso el uso de sustancias pueden abrir puertas. Informes como el de UNI Global Union nos recuerdan que cuando los lugares de trabajo y las comunidades crean un espacio para estas conversaciones, el estigma disminuye y las personas son más propensas a buscar ayuda.

Hacer que la atención de salud mental sea más fácil de encontrar.

Los trabajadores de día a menudo no pueden tomarse un tiempo libre o viajar lejos para recibir servicios. Por eso, la atención necesita llegar a ellos. Las clínicas de salud móviles en los lugares de contratación, líneas de ayuda en los idiomas que las personas hablan, o horas de consejería sin cita después del trabajo pueden hacer una gran diferencia. Conectar a los trabajadores con empleos más seguros también crea vías hacia la asistencia legal y los recursos de salud mental.

El contexto laboral importa.

Abordar las causas raíz

Las mayores ganancias se obtienen cuando abordamos los problemas en su origen. Lugares de trabajo más seguros, salarios justos, formas claras de informar abusos y horarios más predecibles ayudan a reducir el estrés antes de que se vuelva abrumador. La atención a la salud mental en el trabajo es un derecho básico y debería llevarnos a prevenir factores de estrés innecesarios en lugar de solo tratar las consecuencias.

Uso de sustancias como herramienta de afrontamiento

Cuando el estrés, la aislamiento y la discriminación se acumulan, algunas personas recurren al alcohol o las drogas para calmarse. Los estudios con trabajadores temporales describen exactamente ese patrón. Los hombres informaron que usaban alcohol u otras sustancias para sobrellevar la ansiedad, la tristeza o la desesperanza relacionadas con las presiones laborales y de la vida.

La industria y la ocupación moldean la salud mental

A nivel nacional, los resultados de salud mental difieren según la industria y la ocupación. Esto significa que el tipo de trabajo en sí mismo es parte del panorama, no solo los factores personales.

Abuso y peligro al buscar trabajo

Un estudio comunitario de 138 trabajadores temporales en el área del Este de la Bahía de San Francisco documentó la frecuente inseguridad alimentaria, discriminación, abusos por parte de los empleadores y trabajos peligrosos. Casi ocho de cada diez encuestados dijeron que habían realizado trabajos peligrosos, como techado o trabajar en andamios. Muchos también informaron de robos, asaltos o de recibir menos dinero del acordado. Estas son las experiencias que generan estrés y hacen que las personas se sientan solas.

Si deseas aprender más, encontrar recursos o participar, visita FundaMental Change .

Explora herramientas gratuitas, recursos y programas comunitarios diseñados para hacer que la atención de salud mental sea más accesible.
Únete a los próximos eventos que reúnen a las personas para hablar sobre la salud mental de manera abierta y sin estigmas.
Hazte voluntario, dona o colabora con nosotros para ampliar el alcance del apoyo culturalmente competente para los trabajadores y familias vulnerables.

Y si tú o alguien que conoces está en crisis inmediata, llama o envía un mensaje de texto al 988 para conectarte con la Línea Nacional de Prevención del Suicidio y Crisis, disponible 24/7 en los Estados Unidos.

En FundaMental Change, creemos que la salud mental no es un privilegio, sino un derecho. Juntos, podemos hacer que ese derecho sea una realidad para los trabajadores de día y para cada comunidad.

Da el siguiente paso con FundaMental Change.

Day Laborers and Mental Health: The Struggles We Often Overlook

Thu, 11 Sep 2025 08:16:00 GMT

Day laborers play a vital role in our communities. They build our homes, repair our roads, tend to our gardens, and take on the tough jobs that keep everyday life moving. Yet while their work is physically visible, their struggles often are not. Behind the hard labor and unpredictable schedules lies a quiet crisis: mental health challenges that are rarely addressed and often misunderstood.

The Reality

The reality is that day laborers face unique stressors that put them at higher risk for issues like anxiety, depression, and substance abuse. Studies on worker health have repeatedly shown that industries with irregular schedules and physically demanding jobs see higher rates of poor mental health outcomes. Furthermore, undocumented workers make up a large percentage of the day labor force, and the uncertainties that come with that status add an extra layer of fear and anxiety to their daily lives. Understanding all of these challenges is the first step toward change.

Their Common Mental Health Challenges

Stress and anxiety

For most day laborers, the question is not “what time do I start tomorrow” but “will I even have work tomorrow?” This uncertainty creates constant stress. According to research from Berkeley, low-wage and unpredictable jobs increase harmful stress levels, which over time can contribute to chronic anxiety and poor health outcomes.

Depression

Many day laborers work alone, move between job sites, and spend long stretches away from family. Social isolation and discrimination both increase the risk of poor mental health and lower quality of life. People describe this as a heavy loneliness that does not lift, and over time it can become depression.

Physically demanding, high-risk jobs

Construction and similar trades are common placements for day laborers. Research across the construction sector shows a high burden of anxiety, depression, and other mental health problems, along with elevated risks for substance misuse and suicide. Work stress is strongly linked to poor mental health in this workforce.

What the data say about day laborers’ mental health

Several focused studies with Latino day laborers help explain the patterns many day laborers face, regardless of ethnicity or immigration background.

In a recruited sample at a worker center, 39 percent screened positive for moderate or severe depression and 25 percent for moderate or severe anxiety. Discrimination, unstable housing, and acculturation stress tracked with worse mental health.
Ethnographic work documents social isolation, fear of authorities, exploitation, and the use of alcohol or drugs to cope with distress.

These studies focus on Latino workers, but the mechanisms they surface are general. Irregular income, high physical demand, isolation, and discrimination are risk factors for anyone in day labor across communities.

Accessing mental health care is not simple

Services are limited. Cost, transportation, language access, and a shortage of culturally competent providers create significant obstacles.
Community groups fill the gap. Worker centers and nonprofits often provide screenings, support groups, and navigation to clinics. In the East Bay, for example, the Multicultural Institute has helped connect day laborers not only to safer jobs but also to health and legal resources.

A few groups that can be found in Los Angeles:
Los Angeles Worker Center Network (LAWCN)
City of Los Angeles Economic & Workforce Development Department (EWDD) Day Labor Program
CHIRLA (Coalition for Humane Immigrant Rights) Workers’ Rights & Labor Legal Services . They also run the EMPLEO (Employment, Education & Outreach) assistance line .

Stigma persists. In many communities, mental health remains difficult to talk about. Lack of awareness and lingering stigma keep many from reaching out for help.

What we can do to help

Start open and honest conversations about mental health

Talking about mental health does not have to be complicated. It can begin with a simple “how are you holding up” at a hiring site, a church gathering, or a community event. Small check-ins about sleep, stress, mood, or even substance use can open doors. Reports like the one from UNI Global Union remind us that when workplaces and communities create space for these conversations, stigma goes down and people are more likely to seek help.

Make mental health care easier to find

Day laborers often cannot take time off or travel far for services. That is why care needs to come to them. Mobile health clinics at hiring sites, hotlines in the languages people speak, or drop-in counseling hours after work can make a big difference. Connecting workers to safer jobs also creates pathways to legal aid and mental health resources.

The work context matters

Tackle the root causes

The biggest gains come when we address problems at their source. Safer worksites, fair pay, clear ways to report abuse, and more predictable schedules all help lower stress before it becomes overwhelming. Mental health care at work is a basic right and should urge us to prevent unnecessary stressors instead of only treating the consequences.

Substance use as a coping tool

When stress, isolation, and discrimination pile up , some people turn to alcohol or drugs to take the edge off. Studies with day laborers describe exactly that pattern. Men reported using alcohol or other substances to get through anxiety, sadness, or hopelessness tied to work and life pressures.

Industry and occupation shape mental health

At a national level, mental health outcomes differ by industry and by occupation . That means job type itself is part of the picture, not only personal factors.

Abuse and danger while seeking work

A community study of 138 day laborers in the East San Francisco Bay Area documented frequent food insecurity, discrimination, employer abuses, and dangerous work. Nearly eight in ten respondents said they had done dangerous jobs such as roofing or working on scaffolds. Many also reported theft, assaults, or being paid less than agreed. These are the kinds of experiences that drive stress and make people feel like they are on their own.

If you want to learn more, find resources, or get involved, visit FundaMental Change .

Explore free tools, resources, and community programs designed to make mental health care more accessible.
Join upcoming events that bring people together to talk about mental health openly and without stigma.
Volunteer, donate, or partner with us to expand the reach of culturally competent support for vulnerable workers and families.

And if you or someone you know is in immediate crisis, call or text 988 to connect with the Suicide & Crisis Lifeline, available 24/7 in the United States.

At FundaMental Change, we believe mental health is not a privilege but a right. Together, we can make that right a reality for day laborers and for every community.

Take the Next Step with FundaMental Change

Does Medi-Cal Cover Therapy? A Guide for California Residents

Thu, 11 Sep 2025 07:56:00 GMT

Medi-Cal is California’s Medicaid program . They provide free or low-cost health care services to eligible individuals and families, including access to mental health treatment. If you're navigating mental health conditions such as anxiety, depression, trauma, or even more complex needs like bipolar disorder, Medi-Cal might cover the help you're looking for.

Therapy isn't a luxury, it's a covered benefit. Here’s how Medi-Cal covers therapy, what to expect based on your needs, and how to get started.

What Mental Health Services Does Medi-Cal Cover?

Medi-Cal includes a broad spectrum of behavioral health services, which can be accessed either through your Medi-Cal managed care plan or your County Mental Health Plan, depending on the severity of your symptoms.

Covered services may include:

Individual therapy sessions
Group therapy
Psychiatric evaluations and follow-ups
Medication management
Crisis intervention
Substance abuse and substance use disorder treatment
Behavioral Health Treatment for children (including Applied Behavior Analysis)
Case management and coordination of care
Inpatient treatment or psychiatric hospitalisation (for severe cases)

Whether you're dealing with day-to-day stress or a diagnosed mental disorder, there are different care options available under Medi-Cal benefits.

Mild to Moderate vs Severe Mental Health Needs

If You Have Mild to Moderate Symptoms

If you are dealing with conditions like mild depression, anxiety, or stress-related issues, your Medi-Cal managed care plan will typically provide care through its network. This means you can access therapy and basic psychiatric services directly through providers like:

L.A. Care
Health Net
Molina
Anthem Blue Cross
Kaiser Permanente

Start by contacting your primary care provider or primary care doctor, or go straight to an in-network mental health provider listed in your plan’s directory. This is especially accessible for residents in Southern California, San Francisco, or Los Angeles County, where network options are broader.

If You Have Moderate to Severe Symptoms

L.A. Care
Health Net
Molina
Anthem Blue Cross
Kaiser Permanente

Medi-Cal offers comprehensive mental health coverage for children and adolescents through the EPSDT benefit (Early and Periodic Screening, Diagnostic, and Treatment). This ensures access to behavioral health care for all medically necessary conditions for those under 21 years of age.

Covered services include help for:

Autism Spectrum Disorder
School-based behavioral issues
Family therapy and conflict resolution
Grief, trauma, or self-harm
Anxiety, low self-esteem, and social difficulties

Therapy can be provided in clinics, schools, at home, or via telehealth, depending on your county’s resources and the child’s needs.

How to Get Started with Therapy Through Medi-Cal

Getting help is easier when you know what to expect. Here’s how to begin:

Know your plan type

Check if you are on a managed care plan or receiving services directly from the county. You can contact Medi-Cal or log into your health plan’s portal.

Reach out for mental health support
If you are on a managed care plan, contact your provider’s member services number.
If you live in Los Angeles County, call the 24/7 ACCESS Line at (800) 854-7771 to connect to mental health services.
Get a screening or referral

Depending on your symptoms, you may be scheduled for a screening to match you with the right type of care, either with a therapist, psychiatrist, or another behavioral health provider.

Schedule your first session

Ask if telehealth or virtual sessions are available if transportation or location is a concern. In many cases, you can start therapy within a few weeks or sooner if your case is urgent.

What If You Are Denied Mental Health Services?

If you feel that you are being unfairly denied access to therapy or mental health treatment, you can:

File a grievance with your Medi-Cal plan
Request an appeal
Ask for a fair hearing through the California Department of Social Services
Contact a patient rights advocate in your county

You also have the right to request services in your language and to ask for accommodations if you have a disability.

Why This Information Matters

Mental health is part of your overall well-being. It deserves just as much care and attention as your physical health. And while therapy may feel out of reach for many people, Medi-Cal exists to close that gap. If you are eligible, there are pathways available to get real help without the high cost.

At FundaMental Change, we believe that access to therapy is not a luxury. It’s a right. You do not need to wait for a crisis to seek help.

Therapy for Children and Teens Under Medi-Cal

Can You Choose Your Own Therapist?

Yes, to some degree. If you are using a managed care plan, you can review the directory and request a therapist who fits your preferences. This may include choosing a provider who:

Speaks your language
Understands your cultural background
Has experience in areas such as trauma, LGBTQ+ mental health, or anger management
Specializes in couples counseling or sex therapy

If you are being referred through the county’s mental health system, your options may be more limited, but you can still ask for a provider who meets your needs.

If you do not feel comfortable with your assigned therapist, you have the right to request a change.

Is Therapy Free with Medi-Cal?

In most cases, yes. If you're eligible for full-scope Medi-Cal, there are:

No monthly premiums
No co-pays
No fees for approved therapy sessions

Some individuals with higher incomes might have a Share of Cost , which works like a deductible. But for most low-income Californians, insurance coverage for therapy is completely free.

If you need support understanding your Medi-Cal coverage or want to explore mental health services available in your area, visit our Resources page or contact us directly. We are here to help guide you through your next step.

You can also call 988 for free, confidential support 24/7 if you or someone you know is experiencing a mental health crisis.

Get Help Navigating Your Options

Recursos de Salud Mental Asequibles en Los Ángeles: Dónde Acudir Cuando No Puedes Pagar Terapia

Mon, 04 Aug 2025 07:58:00 GMT

La atención de salud mental puede parecer inalcanzable cuando estás preocupado por pagar el alquiler, la comida o simplemente por sobrevivir la semana. Sabes que necesitas apoyo (quizás desesperadamente), pero la idea de gastar $150 por sesión simplemente no es posible. Esta brecha entre necesitar ayuda y poder pagarla es donde muchas personas se sienten atrapadas.

En Los Ángeles, hay opciones. Y aunque el sistema está lejos de ser perfecto, hay personas y lugares que están trabajando para que el apoyo de salud mental sea más accesible, especialmente para quienes más lo necesitan.

Con Fundamental Change, puedes…

Explorar nuestros Recursos para encontrar grupos de apoyo gratuitos, directorios de terapeutas y herramientas educativas
Consultar nuestros Eventos para mantenerte conectado con una comunidad de salud mental que se preocupa
¿Necesitas ayuda o solo quieres hablar con alguien? Contáctanos , te guiaremos en la dirección correcta

Y recuerda: que la terapia sea cara no significa que el apoyo esté fuera de tu alcance. No estás solo, y no tienes que resolverlo todo por tu cuenta.

A continuación, una guía más completa para ayudarte a comenzar.

1. Clínicas con Tarifas Ajustadas: Paga Lo Que Puedas

Muchas clínicas comunitarias de salud mental operan con una escala móvil, lo que significa que el costo se basa en tus ingresos. Si ganas poco o estás desempleado, muchos de estos lugares ofrecen terapia desde tan solo $15–$40 por sesión.

Centros recomendados en Los Ángeles con tarifas ajustadas:

The Maple Counseling Center , Mid-City
Southern California Counseling Center , Mid-City
Open Paths Counseling Center , Inglewood

2. Cómo Navegar el Seguro Médico para Salud Mental

En California, la atención de salud mental está protegida por ley.

Ley de Paridad en Salud Mental : Esta ley establece que las compañías de seguros deben tratar la salud mental de la misma manera que la salud física.

Medi-Cal : Si calificas, puedes obtener terapia y servicios psiquiátricos a través del Departamento de Salud Mental del Condado de Los Ángeles. Hay más de 85 agencias contratadas que brindan atención. Puedes solicitar Medi-Cal en línea o en tu oficina local de DPSS.

¿No sabes por dónde empezar? Llama a ACCESS al (800) 854-7771 , la línea de salud mental 24/7 del Condado de LA. Te harán algunas preguntas y te orientarán hacia los servicios adecuados, muchos de los cuales son gratuitos.

Algunas organizaciones ofrecen terapia como parte de servicios más amplios, especialmente si estás enfrentando inseguridad habitacional, pérdida de empleo o traumas comunitarios. Ejemplos destacados:

Los Angeles LGBT Center : Ofrece servicios de salud mental para personas LGBTQ+ y aliados, incluso sin seguro.
Didi Hirsch Mental Health Services : Una de las organizaciones sin fines de lucro más grandes de la región, con servicios en prevención del suicidio, trauma y recuperación de adicciones.
APLA Health : Centrada en apoyar a las comunidades LGBTQ+ y afectadas por el VIH, pero abierta a otros. Ofrece terapia, psiquiatría y grupos de apoyo.

4. Organizaciones sin Fines de Lucro

3. Clínicas Universitarias

Si estás de acuerdo en ver a un pasante o estudiante en formación supervisado, muchos programas universitarios ofrecen terapia gratuita o de muy bajo costo a través de sus clínicas de entrenamiento.

Ejemplos:

Pepperdine University Community Counseling Center , West LA
The Wright Institute Los Angeles , West LA
Antioch University Counseling Center , Culver City

Seguirás recibiendo atención de calidad, y estos terapeutas están supervisados por profesionales licenciados. Algunas personas incluso encuentran que estas sesiones son más intencionales y solidarias.

5. Espacios Comunitarios de Apoyo

Los grupos de apoyo, comunidades entre pares y círculos dirigidos por organizaciones sin fines de lucro pueden ofrecer alivio sin ningún costo.

NAMI Urban LA : Grupos de apoyo gratuitos para personas y familias afectadas por enfermedades mentales.
Project Return Peer Support Network : Ofrece grupos dirigidos por pares en todo el Condado de Los Ángeles.

Si te sientes abrumado, desanimado o simplemente cansado de intentar resolver esto, no estás solo. Lo escuchamos todos los días. El sistema puede ser difícil de navegar, y está bien decirlo. Pero eso no significa que no merezcas recibir atención.

Incluso si la terapia parece inalcanzable hoy, eso no significa que no haya un camino hacia adelante. Comienza con algo pequeño. Comunícate con un lugar. Haz una pregunta. Ese pequeño paso puede acercarte al apoyo que has estado necesitando.

Y si nadie te lo ha dicho últimamente: tú importas. Tu salud mental importa. Y no deberías tener que elegir entre sanar y sobrevivir.

Reflexión Final

Affordable Mental Health Resources in LA: Where to Go When You Can’t Afford Therapy

Mon, 04 Aug 2025 06:44:00 GMT

Mental health care can feel out of reach when you're worried about paying rent, groceries, or just getting through the week. You know you need support (maybe even desperately), but the idea of spending $150 a session just isn’t possible. This gap between needing help and being able to afford help is where a lot of people feel stuck.

In Los Angeles, there are options. And while the system is far from perfect, there are people and places trying to make mental health support more accessible, especially for those who need it most.

With Fundamental Change, you can…

Browse our Resources for free support groups, therapist directories, and educational tools
Check out our Events to stay connected with a mental health community that cares
Need help or just want someone to talk to? Contact us, we’ll point you in the right direction

And remember: just because therapy is expensive doesn’t mean support is out of reach. You are not alone, and you don’t have to figure it out by yourself.

Below is a more comprehensive guide to help you get started.

1. Sliding Scale Clinics allow you to pay what you can

A lot of community-based mental health clinics operate on a sliding scale , which means the cost is based on your income. If you’re earning less or currently unemployed, many of these places offer therapy for as low as $15–$40 per session.

Here are some trusted centers in LA that offer sliding scale sessions:

The Maple Counseling Center , Mid-City
Southern California Counseling Center , Mid-City
Open Paths Counseling Center , Inglewood

2. How to navigate insurance for mental health

In California, mental health care is protected by law.

Mental Health Parity Law : This law says that insurance companies must treat mental health the same way they treat physical health.

Medi-Cal : If you qualify, you can get therapy and psychiatry through LA County Department of Mental Health. There are over 85 contracted agencies providing care. You can apply for Medi-Cal online or at your local DPSS office.

Not sure where to start? Call ACCESS at (800) 854-7771, LA County’s 24/7 mental health line. They’ll ask a few questions and point you toward the right services, many of which are free.

Some organizations offer therapy as part of broader services, especially if you’re navigating housing insecurity, job loss, or community trauma. Some good examples are:

Los Angeles LGBT Center : Offers mental health services for LGBTQ+ folks and allies, including those uninsured.
Didi Hirsch Mental Health Services : One of the largest mental health nonprofits in the region, with services in suicide prevention, trauma, and substance use recovery.
APLA Health : Focused on providing support to the LGBTQ+ and HIV-affected communities, but open to others. Offers therapy, psychiatry, and group support.

4. Nonprofits

3. University Clinics

If you’re okay seeing a supervised intern or trainee, many university programs offer free or very low-cost therapy through their training clinics.

Examples:

Pepperdine University Community Counseling Center , West LA
The Wright Institute Los Angeles , West LA
Antioch University Counseling Center , Culver City

You’ll still receive quality care, and these therapists are supervised by licensed professionals. Some people even find these sessions more intentional and supportive.

5. Community Support Spaces

Support groups, peer-to-peer communities, and nonprofit-led circles can offer relief without any cost.

NAMI Urban LA : Free support groups for individuals and families affected by mental illness.
Project Return Peer Support Network : Offers peer-run groups all over LA County.

If you're feeling overwhelmed, discouraged, or just tired of trying to figure this out, you’re not alone. We hear this every day. The system can be hard to navigate, and it’s okay to say that. But it doesn’t mean you don’t deserve care.

Even if therapy seems out of reach today, that doesn’t mean there’s no path forward. Start small. Reach out to one place. Ask one question. That one step could bring you closer to the support you’ve been needing.

And if no one’s told you lately, you matter. Your mental health matters. And you shouldn’t have to choose between healing and survival.

Final Thoughts

Screen Time & Teen Mental Health: The Connection and How to Balance It

Mon, 23 Jun 2025 04:48:00 GMT

There’s no denying it: screens are woven into the fabric of teenage life. From schoolwork and social media to gaming and YouTube spirals, most young people today are clocking in more screen hours than ever before. But while digital technology offers connection and creativity, there’s also growing concern about the relationship between screen time and mental health.

So, is screen time the problem, or is it how we use screens that really matters? If so, how do we make a compromise as parents or caregivers?

How Much Screen Time Are Teens Getting?

According to a 2021 Common Sense Media Census , U.S. teens spend an average of 8 hours and 39 minutes per day on screens for entertainment alone. And that doesn’t include time spent on schoolwork.

Let that sink in. Nearly 9 hours a day scrolling, streaming, or gaming.

The American Academy of Pediatrics (AAP) doesn’t offer a one-size-fits-all limit for children and adolescents, but it does recommend creating healthy boundaries . The concern isn’t just about time, it’s also about what’s being consumed, and how it impacts mood, sleep, and development.

What the Research Says About Screen Time and Mental Health Problems

The research doesn’t point to screens being inherently bad. Instead, it highlights that excessive, passive, or negative screen use can have poor mental health outcomes.

The CDC’s NCHS Data Brief (2024) showed that teens who spent more than 4 hours a day on screens (not including school) were nearly three times more likely to report depressive symptoms than those who spent less than 4 hours.
In a study of over 40,000 children and teens, researchers from San Diego State University found that screen time beyond 1 hour a day was associated with lower self-control, less curiosity, and more emotional instability .

San Diego State University researchers also found that teens who reported more than 7 hours of daily screen time were twice as likely to be diagnosed with anxiety as those who spent only 1 hour a day on screens.

Social Media Is A Double-Edged Sword

Platforms like Instagram, Snapchat, and TikTok dominate teen screen time . On one hand, they offer self-expression, connection, and community. On the other hand, there is also so much comparison, cyberbullying, and pressure to curate the perfect life.

More alarming: The U.S. Surgeon General’s 2023 Advisory flagged social media as a significant contributor to teen anxiety, depression, and poor sleep. Girls, in particular, appear more vulnerable, especially around body image and self-esteem.

But it’s not all doom and gloom. The key is understanding which screen activities are riskier than others.

Screens can also mess with one of the most underrated pillars of mental health: sleep .

Blue light from devices interferes with melatonin production, which can delay sleep onset. And the constant notifications? They keep the brain alert even when it’s time to rest.

The Sleep Foundation reports that teens using screens within an hour of bedtime get less sleep and lower-quality sleep , leading to mood swings, irritability, and poorer focus the next day.

Sleep, Mental Health, and Screen Time

How To Create A Healthy Balance For Teens With Screentime

1. Set “no-screen” zones around the house

Keep phones out of bedrooms at night and avoid screens at the dinner table. These “tech-free zones” can improve time spent on social media, sleep quality, and family communication .

2. Encourage active screen time

Not all screen time is equal. Video calls with friends, learning a new skill on YouTube, or creating digital art have positive cognitive and social benefits . The problems tend to come with passive scrolling or doomscrolling.

3. Prioritize real-world connections

In-person friendships, physical activity through sports/exercise, and volunteering have consistently been linked with higher self-esteem and lower depression rates in teens, according to the National Institute of Mental Health .

Cutting out screens altogether might not be so practical or perhaps even necessary. The middle ground here is, of course, balance. Here are six science-backed tips that might work for you.

4. Track screen time together

5. Set goals for reducing screen time

6. Model healthy use

Use built-in phone tools like Screen Time (iOS) or Digital Wellbeing (Android) to look at usage patterns.

Setting small, attainable breaks from screen time outside of the “no-screen” zones can help slowly build the habit of spending time away from screens.

A 2022 study from the University of Bath found that even a one-week break from social media led to significant improvements in well-being and anxiety.

While there is no set consensus for a limit on daily screen time, studies generally suggest that children and adolescents should not spend more than 2 hours a day (not including school) on screens. This can be an ultimate goal you try to reach, but any reduction that improves mental health and the relationship between your teen and screens is an immense achievement.

Teens take cues from adults. If you're constantly glued to your screen, it’s harder to encourage moderation. Set an example by also creating time for offline joy like reading, walking, or face-to-face conversations.

If you're a parent, caregiver, or teen looking for support, FundaMental Change is here to support you. Our mission is to break the stigma around mental health and provide access to real, community-rooted resources that make a difference. Explore resources, find support, or join our mission at FundaMentalChange.org .

California’s Mental Health Parity Law: What You’re Entitled To

Tue, 20 May 2025 06:56:00 GMT

When it comes to taking care of our mental health , one of the biggest barriers people still face is access, especially financial access.

"Does my insurance have to cover therapy?" or "Can I get treatment for anxiety without paying out of pocket?" The answer, thanks to California’s Mental Health Parity Law, is more often yes than you might think.

If you’re navigating anxiety, depression, bipolar disorder, or substance use recovery, this guide will help you understand what the law says you’re entitled to, how to advocate for your care, and where to get support if you’re hitting insurance roadblocks.

What Is California’s Mental Health Parity Law?

California’s Mental Health Parity law requires most private health insurance plans to treat mental health and substance use disorders the same way they treat physical conditions. That means equal coverage, not extra restrictions.

If your plan covers a broken leg, it should also cover treatment for major depression. If it covers medication for high blood pressure, it should also cover meds for anxiety or ADHD.

This law has been around in different forms since 2000, but as of January 1, 2021, it became much stronger. California passed Senate Bill 855, expanding parity protections to cover all mental health and substance use disorders listed in the DSM-5 (the official guide used by mental health professionals).

What Does This Mean for You?

If you live in California and have health insurance regulated by the state (which includes most HMO and PPO plans), you’re entitled to:

1. Comprehensive coverage

Conditions like depression, anxiety, bipolar disorder, schizophrenia, eating disorders, PTSD, ADHD, and more must be covered.

Substance use disorders like alcohol use, opioid dependence, or other drug-related disorders are also included.

2. Timely access to care

4. Access to different types of treatment

3. No more arbitrary limits

You shouldn’t have to wait weeks or months for a therapy appointment. Insurers are required to maintain adequate provider networks, so if no provider is available, they may need to offer out-of-network coverage at in-network prices.

Insurers can’t cap the number of therapy sessions just because it’s mental health.

They can’t require extra pre-approvals or “fail-first” steps before accessing care, unless they do the same for physical health.

Your plan should cover therapy, medication, inpatient treatment, residential treatment, and telehealth if it covers similar services for physical conditions.

What Kinds of Plans Are Covered?

This law applies to:

Individual and small group plans purchased on Covered California or directly from an insurer

Large employer plans regulated by the California Department of Managed Health Care (DMHC) or the California Department of Insurance (CDI)

Note: Some employer-sponsored plans (especially those that are “self-funded”) are regulated at the federal level. Those plans must still follow the federal Mental Health Parity and Addiction Equity Act (MHPAEA), but California’s law is often stronger.

If you’re experiencing any of the following, your rights may be violated:

Your insurer denies coverage for therapy or medication due to a “non-medical necessity” reason.
You’re told that therapy is “not covered for mild conditions.”
You face long wait times to see a therapist and are not offered any alternatives.
You’re forced to pay out-of-pocket for basic mental health care when your plan covers physical services.

How to Know If Your Insurance is Breaking the Law

What Can You Do About It?

1. Call Your Health Plan

Start by asking your health plan for a written explanation of the denial or limitation. Be clear that you're inquiring based on parity law protections.

2. File a Complaint

3. Ask for Help Navigating the System

If your health plan is regulated by the DMHC:

Call: 1-888-466-2219

Online: Submit a complaint to DMHC

If your plan is regulated by the CDI:

Call: 1-800-927-4357

Online: Submit a complaint to CDI

If you’re unsure which agency regulates your plan, call the DMHC number.

You don’t have to fight this alone. Organizations like NAMI California, Mental Health America of California, or your local Legal Aid can guide you through your rights and even help you write appeal letters.

For years, people have been told explicitly or subtly that mental health care isn’t as important as physical care. Parity laws are meant to correct that. But laws only work when people know their rights and speak up. If you or someone you care about has been denied care, overcharged, or made to jump through hoops for therapy or medication, it’s not “just how the system works”, you may be protected by law.

If you're in Los Angeles or the San Fernando Valley, FundaMental Change curates a full list of local mental health services, from low-cost therapy and teen hotlines to crisis support and support groups. Visit our Mental Health Resources Page or call the LA County ACCESS Line at (800) 854-7771 for referrals.

7 Everyday Habits to Boost Your Mental Well-Being

Tue, 15 Apr 2025 13:53:00 GMT

We often get so caught up in staying physically healthy that we overlook how important mental health is, too. A well-rounded mental health will ultimately affect how you cope with stress, relate to others, and make choices.

But, let’s face it: life can throw all sorts of challenges our way and sometimes feel overwhelming. But there are simple, small habits you can start doing every day to help you feel a lot better mentally. Here are a few surprising things that can make a difference.

1. Journaling

In this digital-forward world, writing down your thoughts is a great way to slow down and process your emotions. It helps you break down overwhelming thoughts and manage your emotions more effectively. It also encourages introspection—helping you to see thought patterns, behaviors, and feelings.

By putting your thoughts into words, you can often lessen their grip on your mind and create a better sense of mental clarity.

A study found that expressive writing can help reduce depressive symptoms in people with Major Depressive Disorder (MDD) . In fact, participants saw significant improvements after just five days of journaling.

Set a time and place to journal—find a quiet spot where you can focus, even if it’s just for 10-15 minutes. You don’t need to write a lot at first; start with just a few sentences or use a prompt. Focus on how you feel, what’s on your mind, or even something you’re grateful for.

Use simple prompts like:

"How am I feeling today?"
"What’s something I’m grateful for?"
"What did I learn today?"
"What’s something that’s been on my mind lately?"

2. Do a digital detox

You might not notice how consuming so much content on social media can take a toll on you. We’re constantly processing what we see, comparing ourselves to others, and sometimes, we feel like we’re missing out. This can lead to feelings of stress, anxiety, or even lower self-esteem.

So, even though it may feel harmless, it can actually be affecting in ways your don’t immediately notice.

Set aside at least one hour before bed to disconnect from digital devices. This helps decrease exposure to blue light, which is another factor of disrupted sleep. Doing a detox can also reduce mental clutter, allowing your mind to unwind and relax more.

3. Walking

Walking has a multitude of benefits for both physical and mental health. Walking lowers cortisol levels (the stress hormone) and boosts endorphins, which help improve your mood. It also improves blood flow to the brain, which further enhances focus, clarity, and memory. When done in nature, walking encourages mindfulness and reduces mental fatigue.

4. Pay attention to what you eat

6. Deep breathing exercises

5. Connect with others

You are what you eat , as they say. What you consume also affects your brain function and mood. A diet high in processed foods, sugar, and unhealthy fats may make you feel more sluggish, irritable, and even anxious. On the other hand, eating a balanced diet rich in whole foods—like fruits, vegetables, lean proteins, and healthy fats—can help you feel more energized.

But that’s not to say you shouldn’t satisfy your craving or deprive yourself of your favorite sweet treat every now and then—moderation is key! Be mindful of what you eat and how it makes you feel.

Staying hydrated is just as important as dehydration can lead to brain fog and fatigue.

We are all social beings. When life gets too busy, it’s easy to forget about relations. But, even small interactions with friends and family can make a huge difference. Take time to reach out to a friend, a family member, or a colleague. A simple text, call, or meet-up can lift your spirits more than you’d expect!

If you’re feeling a little isolated, consider joining something new where you can meet like-minded people like a book club, fitness class, or volunteering.

You’d be surprised at how something as simple as breathing deeply can instantly help you feel more relaxed and grounded. Shallow breathing, often caused by stress and anxiety, can make you feel tense and on edge. Deep breathing, however, activates the parasympathetic nervous system, which helps reduce stress and promote relaxation.

One simple technique is the 4-7-8 breathing method:

Inhale through your nose for four seconds.
Hold your breath for seven seconds.
Exhale slowly through your mouth for eight seconds.

7. Practice gratitude

It’s easy to get caught up in what’s going wrong in life, but shifting your focus to what you’re grateful for can reframe your mindset. Studies show that practicing gratitude can reduce stress, improve sleep, and even enhance overall happiness.

Start small—each day, write down or mentally note three things you’re grateful for. It could be something as simple as a good cup of coffee, a kind gesture from a stranger, or a beautiful sunset. Over time, this habit can help train your brain to focus on the positives in life

You're Not Alone—Support is Here

Mental health can be tough to navigate, whether you’re struggling yourself or supporting someone who is. But you don’t have to do it alone. FundaMental Change is here to connect you with real, local resources that can help.

We’ve carefully curated a list of mental health services , crisis hotlines, therapy options, and community support groups tailored for San Fernando Valley residents.

No matter what you’re going through, there are people who care and want to help. Take the first step—reach out, explore your options, and know that better days are ahead.

Mental health advocacy starts with all of us. Whether you’re looking to raise awareness, support individuals in need, or help eliminate the stigma surrounding mental illness, you can make a difference.

Take Action for Mental Health—Support FundaMental Change

An Evening of Celebration and Giving at Sycamores’ Annual Celebrating Children Gala

Mon, 31 Mar 2025 09:41:00 GMT

The Jonathan Club in downtown Los Angeles was the setting for an unforgettable evening as Sycamores hosted its annual Celebrating Children Gala on Saturday, March 8th. The event brought together supporters to raise funds for Sycamores’ crucial behavioral health programs serving Riverside and Los Angeles Counties, with a special focus on those impacted by recent wildfires.

Guests were treated to a sumptuous three-course dinner prepared by the Jonathan Club’s chefs. The evening was filled with live music, exciting auctions, and moving testimonials from individuals whose lives have been transformed through Sycamores’ services.

The highlight of the gala was the presentation of the Sycamores Celebrating Children Award to two exceptional leaders. Supervisor Kathryn Barger, Chair of the Los Angeles County Board of Supervisors, was recognized for her tireless advocacy for the Fifth District. With a career spanning over 35 years, she has championed public safety initiatives, mental health services, and improved quality of life for foster children, seniors, veterans, and individuals with disabilities. Angela Padilla , President of FundaMental Change, was honored for her passionate mental health advocacy. Drawing from personal experience with her mother’s bipolar and schizoaffective disorders, Padilla has become a powerful voice for mental health awareness in schools, community organizations, and public forums.

Debbie Manners, President and CEO of Sycamores, emphasized the gala’s significance in the wake of recent wildfires, including the devastating Eaton Fire. The gala was co-chaired by Laura Baker and Christina Bang, both residents of La Cañada Flintridge and dedicated Sycamores supporters. Baker, the Southern California/Nevada Health Business Leader at Mercer and a Sycamores Board member, joined forces with Bang, President of Bang Licensing Group, to lead this impactful event.

The Celebrating Children Gala successfully raised funds to support Sycamores’ child welfare and behavioral health programs. These vital services impact over 25,000 vulnerable children, youth, and families annually throughout Southern California, providing crucial support to those in need.

The event not only celebrated the achievements of its honorees but also reinforced the community’s commitment to supporting mental health services and recovery efforts in the aftermath of recent natural disasters.

What is Mental Health First Aid?

Mon, 24 Mar 2025 09:59:00 GMT

If someone had a heart attack, you would probably know to call for help— or maybe perform CPR if you’re trained. But, what if someone was having a panic attack, experiencing suicidal thoughts, or showing signs of severe anxiety or depression? You never know when someone might need you to help them.

This is where Mental Health First Aid (MHFA) comes in. MHFA is a training program designed to teach everyday people how to recognize, respond to, and support someone experiencing a mental health crisis.

Why Mental Health First Aid Is Important?

Mental health struggles are more common than people might realize . According to the WHO, one in four people will experience a mental health condition at some point in their lives. Yet, stigma, fear, and a lack of understanding often prevent people from getting the help they need. And when it happens to someone, rarely do people know how to step up.

Mental Health First Aid equips you with the skills to:

Recognize warning signs of mental health struggles, like withdrawal, mood changes, or erratic behavior.
Offer initial support in a non-judgmental and compassionate way.
Encourage professional help and guide someone toward resources, whether that’s therapy, a hotline, or a support network.
Handle crisis situations, such as self-harm, panic attacks, or substance abuse episodes.

How to Get Trained in Mental Health First Aid

MHFA training is widely available through various organizations and often takes about 8 hours (either in person or online). The course is usually structured around the ALGEE action plan:

Assess for risk of harm or suicide.
Listen non-judgmentally.
Give reassurance and information.
Encourage professional help.
Encourage self-help and support strategies.

Who Should Learn MHFA?

Everyone can benefit from this practice. However, they can especially benefit:

Employers and HR professionals – because workplace mental health should always be taken into consideration.
Teachers and school staff – to support students struggling with anxiety, stress, or bullying.
Community leaders and volunteers – who interact with vulnerable groups.
Friends and family members

Where to Start

Many organizations offer MHFA training, including:

Mental Health First Aid International
The National Council for Mental Wellbeing (USA)
Local mental health nonprofits and advocacy groups

One more great place to begin is with us here at FundaMental Change — a nonprofit organization dedicated to providing mental health resources and training, including Mental Health First Aid.

Founded by Angela Padilla, who experienced firsthand the impact of mental health challenges in her family, FundaMental Change works to ensure that communities have access to vital support. They offer training, resources, and events like the Annual Mental Health Symposium and Sip of Hope series, creating spaces for open conversations about mental health and suicide prevention.

Mental Health First Aid can be an equally lifesaving skill. It teaches you how to show up for people in ways that can help them. And in a world where mental health issues are rising, being someone who understands and takes action can make all the difference.

And if you're looking for a place to start, visit FundaMental Change for training, resources, and ways to get involved in mental health advocacy.

The Bottom Line

Wildfires & Mental Health: The Emotional Aftermath

Wed, 29 Jan 2025 14:43:00 GMT

The well-known, devastating wildfire that struck Greater Los Angeles last month is having a profound impact on the region. To date, It has caused 27 deaths , nearly 13,000 structures destroyed, and around 205,000 people were forced to evacuate their homes, with most having nothing to go back to.

These dangers are, of course, visible and alarming, but the mental and emotional toll they take on individuals are equally impactful.

Up to 40% of residents in wildfire-affected areas experience symptoms of PTSD, anxiety, and depression.

In the face of such adversity, knowing how to cope personally and help others can help turn despair into little glimmers of hope and foster recovery on a community scale.

The Psychological Impact of Natural Disasters

Like all natural disasters, wildfires trigger several psychological reactions—shock, fear, constant alert, uncertainty, sadness, and even anger.

Because of these, symptoms of depression, anxiety, a profound sense of loss, and post traumatic stress disorder (PTSD) may surface. The loss of a home and all the memories that come with it, is never easy.

This can lead to feelings of instability and loss of identity, which can also extend to the stress of rebuilding a new life. This affects not only adults but also children. It leaves a long-term trail of destruction.

Dealing with the aftermath can understandably feel overwhelming at first. Here are a few ways to cope and support others during this challenging time.

How To Cope After A Wildfire

Whether you’re a mom , the head of the household, or the family breadwinner, it’s completely okay to feel the weight of the situation.

Your feelings are valid, and giving yourself some grace is essential. After a traumatic event, allow yourself to feel overwhelmed, sad, or angry.

Give yourself time to grieve the losses. Know that emotional recovery is a gradual process that looks different for everyone.

Stay connected, seek support, or consider professional counseling

If possible, maintain your connection with family and friends. During this time, a support system can provide emotional comfort and help. Community support groups can also offer a space to share experiences and coping strategies. You are never alone.

If you feel like the weight is too much, you can try seeking professional support for intense emotions and trauma. Therapists can offer you a better way to deal with grief, anxiety disorders, and depression.

If you experience health conditions after being exposed to wildfires, consider getting your health checked. Poor air quality or smoke events can affect your respiratory system and cardiovascular health.

Establish a routine

Establish a routine to provide you (and your family) a sense of normalcy. This can also be helpful for children going through these significant changes. Simple activities like meals at regular times, regular sleep routines, and physical activities can help ground you with structure. Some outdoor activities can regulate the sympathetic nervous system in at least five minutes.

Acknowledge and validate your emotions

Limit social media exposure

If you're safe and away from the wildfires, limit your exposure to news and images of the disaster. Taking a step back can help ease anxiety and give you room to focus on healing and moving forward.

How To Cope After A Wildfire

Celebrate small wins and have community support

Active listening

Lend a hand

If you’re in a position to help, donating to those affected by the wildfire can make a big difference. You can do it directly to a family or community you know or through local businesses that accept donations. Your contribution—water, diapers, food, clothing, or other essentials can bring a big relief. Check for community hubs, shelters, or charities near you.

If financial donations are feasible, consider donating to a verified relief fund.

Sometimes, the best support you can offer to someone you know is by simply being there to listen to them. Allow them to express their feelings without the pressure of needing to have all the answers or solutions. Remember that healing is deeply personal. This is an overwhelming time for everyone, therefore a listening ear can already be a powerful source of comfort.

Recovery is stronger when done together. Encourage your friends, family, and neighbors to contribute donations. Celebrate the progress of others, too—whether they’re rebuilding a home or simply finding small moments of joy.

Your support can transform lives and break the stigma surrounding mental health. Whether by attending events, volunteering, or contributing, you can play a vital role in creating a stronger, more supportive community.

Every action, big or small, can make a difference in helping wildfire-affected communities rebuild and recover whether it’s donating essentials, offering your time, or simply lending an ear, your support matters. Together, we can help heal and rebuild.

Join Us in Making a Difference

How to Support Anxious Children During Major Life Changes

Fri, 24 Jan 2025 14:28:00 GMT

Major life changes, like moving homes or going through a family divorce, are inevitable, but they’re not easy—especially for children.

They can’t fully grasp the situation in the grand scheme of things, thus, it can get particularly difficult and overwhelming. It may cause a sense of stress that can lead to heightened anxiety and more emotional symptoms.

As a parent, you might wonder how to support your child during these transitions. How can you help them cope? Here are some empathetic approaches and strategies to help you guide your children through them.

How to spot anxiety: what should you look out for?

Anxiety in people manifests in different ways. Children also show it differently compared to adults, often due to their developmental stage and emotional processing capabilities. Some signs, however, are easier to spot than others. Some include:

Emotional shifts or expression: Children may express their anxiety through crying , throwing tantrums, or being overly clingy to their caregivers. Very young children or infants may not be able to express it through words, so their anxiety will manifest through their actions.
Behavioral changes: Anxiety in children can lead to hesitance or avoidance of certain (especially usual/daily) activities. They may also have difficulty concentrating or sleeping.

Fear of specific situations: When you’re going through life changes, children may show extreme fear of shifting to their new lifestyles . For instance, they might fear going to a new school or experiencing different social settings.

Keep your routine similar and consistent

During major life changes, having a consistent routine can bring an incredible sense of comfort and stability to children. If possible, try doing what you have already been doing for the past years. If you recently moved cities or homes, keep your mealtimes the same. You can also serve them their favorite food more often.

If you’re anticipating jetlag upon your move, adjust their schedules before you travel. If you’re going through a divorce, spend quality time with them through the activities they like doing. Work with your ex-partner to co-parent efficiently, if applicable. Even the small consistencies can build a sense of normalcy for them.

Always encourage open, safe spaces of communication

Creating a holistic environment where your child feels safe and open to express themselves makes a huge difference. Young children may not be able to fully grasp the situation but still allow them to show you their fears and concerns.

Let them know that it’s okay to feel sad, angry, confused, and even nervous. No matter what emotions they may be showing, make sure to validate them. Listen actively, maintain eye contact, and respond.

Avoid reacting negatively or dismissively to their concerns. Ultimately, this will create an environment where your child feels comfortable approaching you without any issues.

If they are persistent in looking for answers, you can explain the situation to them in an age-appropriate manner. For instance:

Toddlers (1-3 years): Very simple and short sentences. For example, "We are moving to a new house. It will be fun!". You can also provide more hugs and reassurance.
Preschoolers (3-5 years): Provide concrete examples such as showing pictures of the new school or house. Answer questions honestly, but simply.
School-age children (6-12 years): Be more detailed with explanations, yet still appropriate to their understanding. For example, explain why a family member is sick in terms or actions they can grasp.
Teenagers (13+ years): Be honest and open as this age group can handle more complex information. Treat them with respect and honesty and perhaps involve them in decision-making, when appropriate.

Involve them, if possible

It can help your child immensely if they feel like they have little control over the situation. If you’re moving to a new home, let them choose their room decorations. This might help them feel more motivated and excited. If it’s a divorce, ask them how they want to spend their weekends or time with you and your ex-partner.

Teach them ways of coping

Small techniques like deep breathing and grounding exercises can help them manage their anxiety, especially when you’re not around to help them. You can also enroll them to their summer camp of choice or incorporate regular physical activities. Sports and play are important in reducing stress, and anxiety, and improving their overall mood.

Give them extra TLC

Get extra support

Take care of yourself!

Everyone needs a little bit of assurance and comfort during unsettling times. A little extra love and attention can go a long way. Give them more hugs and cuddles. Spend more time doing things together like going to the playground or baking. Reassuring them with words also matters more than you think—let them know that they are loved and that you are there for them.

FundaMental Change has a wide range of mental health resources for children and support groups.

Children pick up what they see and you deserve to destress, too! To be able to take care of others better, you should always start by taking care of yourself. Take the time to breathe when you need to, exercise, and take a day off. Keep a calm demeanor in front of your child in stressful situations so that they feel more secure. All of this will ensure that you are emotionally available for your family.

If your child’s (or your) anxiety starts to really affect their day-to-day life, it might be time to reach out to a professional. Therapists can offer them professional guidance, assessment, and techniques to help your child cope better. Remember that getting help is a sign of strength, not weakness.

Navigating major life changes will never be easy—especially if you have children. But you don’t have to do it alone. FundaMental Change offers a variety of resources designed to support both you and your child through these transitions. From our blogs to community groups, we’re here to help you and your family find stability and strength.

Need More Support? FundaMental Change Is Here For You

How Employers Can Support Employees' Mental Health

Fri, 24 Jan 2025 12:55:00 GMT

For the past decade, mental health in the workplace has been placed more in the limelight, and for good reason.

This is no longer something that employers should brush aside or employees should face only themselves. So, what can you, as an employer, do to make sure your team knows their mental health matters? Read on to learn more.

Should Companies Support Mental Health?

Absolutely. In the United States, full-time workers spend around 8 hours per weekday at work . This equates to approximately 40 hours weekly. Yeaarly, this adds up to around 2,080 working hours for someone working a traditional 40-hour workweek .

Employees spend most of their waking hours at work. The workplace significantly impacts a person’s mental health and well-being.

When people feel supported, they’re more engaged, more productive, and, frankly, happier at work. On the other hand, if mental health is not taken into consideration, it can affect not just the individuals, but your entire organization. More on this below.

Why Should Companies Have Mental Health Initiatives For Employees?

It can also genuinely garner positive results for both the company and the employees: Here are the benefits of taking action on mental health in the workplace:

It boosts workplace productivity. Mentally healthy employees are generally more productive. This means that they can focus better, make fewer mistakes, and contribute more effectively. Globally, an estimated 12 billion working days are lost every year to depression and anxiety, costing $1 trillion per year in lost productivity .
It increases employee retention. Employees are most likely to stay in the company when they feel that their mental health is valued. A survey in 2023 found that 92% of workers said it is important to them to work for an organization that values their emotional and psychological well-being .
It fosters a better workplace culture. A more supportive environment results in a more positive culture, better teamwork, higher morale, and a stronger workforce.
It reduces absenteeism. Statistics show that Missed work due to mental health issues costs the U.S. economy $47.6 billion annually in lost productivity . Mentally healthy employees will less likely to take sick days. This means fewer work disruptions and a more consistent operational workflow.
Because it is your legal and ethical responsibility. As an employer, it is your duty to take care of your employees. It is a legal obligation.

6 Ways Employers Can Support Employees' Mental Health

1. Culture, culture, culture

Culture may seem like a huge buzzword, but it does matter. It ultimately shapes your workplace environment and is the backbone of your mental health efforts.

If you haven’t already, encourage employees speak up more about their mental well-being within the professional environment. When they start to feel that they can be open about their feelings without the fear of repercussion, it can foster trust and safety.

If you lead the team, know that you hold a big role in starting these conversations. Lead by example. You can start by sharing a unique experience you’ve had yourself, when appropriate. Show that it’s okay to be vulnerable, as it’s part of being human.

2. Spread awareness on mental health

Don’t assume that everyone knows (or values) all the ins and outs of mental health. Spreading awareness is important, and can make a huge difference. Equip your team with the right tools, training, and resources on mental health. This will help management and staff know how they can support one another. Apart from this, it can create a more empathetic and informed workplace. Here are some examples of resources you can offer:

On-site or virtual counseling services
Mental health workshops and seminars
Stress management and resilience training
Mental health first aid certification
Access to online mental health platforms
Regular mental health awareness campaigns
Confidential employee support hotlines
Training for managers on recognizing mental health issues
Resources for creating a mental health-friendly workplace policy

3. Offer flexibility

5. Work-life balance

4. Incorporate mental health resources

Workplace settings have gone past the traditional 9-to-5 schedule, especially after the COVID-19 pandemic. Pre-pandemic , only 17% of U.S. employees worked from home five days or more per week. Post-pandemic , many companies have shifted to a hybrid setup or a fully work from home schedule, with 25% of employees expecting remote work as a benefit of employment .

Not everyone thrives in a 9-to-5 setting. If applicable to your industry, consider offering flexibility to your working hours as it can go a long way in reducing stress. And in any case an employee needs time off due to mental health reasons, be more understanding of the situation. A day off can make a a big difference in someone’s working capacity, and may even be able to bounce back stronger after they have recharged.

Have Employee Assistance Programs (EAPs) or include mental health services to your employees’ health insurance. Think about offering mental health days as part of your leave policy. A mental health leave can be just as equally important as taking a sick day off, as it is a health-related concern.

How often does your company actually practice it? Are your employees working overtime? Are they not taking sick days? Is someone taking more sick days off than usual? Do check-ins. Encourage employees to take their lunch breaks and vacation time. Take a look at your operations. Do you have a culture where employees feel they have to be working all the time, even after work hours? Include well-being initiatives like team building, mental health programs, or even just a walk during lunch breaks.

6. Build a safe workplace environment

Address any issues of discrimination or harassment occurring immediately. A toxic atmosphere should not be tolerated, thus it is important to be proactive with your policies. Have clear ones in place and take them seriously.

Safety also means having a comfortable environment. See to it that you provide the right tools and solutions for your employees, may it be ergonomic chairs, sound proof rooms, and well-maintained office spaces. Let them voice out what they need and act on it. These all contribute to a more stress-free workplace.

It’s high time we all take action to ensure that employees feel valued and supported within their professional environments.

Are you an employer, leader, or advocate looking to make a difference? This is a huge step- there is no better time than now to make a change. Join FundamentalChange in our mission to break down mental health barriers and stigma, promote inclusivity, and create people-first workplaces. Check out our resources, blogs, and events for more information.

Let us create safer, more inclusive, and mentally healthy workplaces

How to Recognize Early Signs of Mental Health Issues in Children and Teens

Wed, 11 Dec 2024 10:48:00 GMT

Not just adults but also young people face mental health issues. In fact, according to studies, one in seven 10-19-year-olds experience or get diagnosed with a mental disorder. This accounts for approximately 15% of the global disease burden in this age group.

It could be fairly easy to dismiss subtle symptoms of mental health issues. “If they physically look okay, they should be okay.”—but that’s not the case. Mental health is equally important during their formative years.

And it’s normal for children to evolve and go through a lot of developmental and hormonal changes. So the question is: how can you distinguish and differentiate mental health issues from these? Here are some signs to look out for.

Common Early Signs of Mental Health Issues in Children and Teens

1. Behavioral changes

One red flag can be a noticeable and extreme change in their behavior. If your child typically socializes, actively engages, and makes an effort with others but suddenly stops these interactions, it may indicate distress. Other signs include increased irritability or avoidance of previously enjoyable activities. For example, they may begin to decline social event invitations (like sleepovers or playground sessions), spend a lot of time alone, and withdraw from their usual activities.

2. Academic or school-related changes

It is normal for children to show occasional disengagement as they grow up. However, a big and sudden change or drop in their grades (or any academic performance) may be a sign of underlying mental issues. They may also be more disinterested in school work or missing out on school overall. Some kids also often visit the school nurse to avoid class attendance.

3. Changes in mood and emotions

Constant sadness, fearfulness, hopelessness, or excessive worry can be concerns or symptoms of mental health issues. Pay attention to their mood swings, overly sensitive behavior to criticism, or fear in certain situations. These emotional responses could sometimes be early signs of mental health conditions. It's normal for children and teens to experience mood swings, so respond based on your understanding of your child.

4. Physical symptoms with no medical cause

6. Loss of self-esteem

5. Risky or self-harming behaviors

Emotional pain can also reflect and manifest physically. This includes headaches, stomach aches, and perhaps other aches and pains without any underlying or clear medical cause. These may be signs of stress or anxiety. Changes in sleeping and eating patterns can also be a clue.

This is one of the most alarming signs and requires immediate action. If you observe your child engaging in high-risk behaviors, showing signs of self-harm (cutting, burning, or any form of self-injury), or even talking about suicide, it’s crucial to seek professional help right away. These behaviors often reflect severe emotional distress.

We have a list of mental health resources here .

If you notice your child has become significantly more self-critical than before, like expressing feelings of worthlessness or a negative self-image, it may indicate emotional distress. These symptoms are often associated with anxiety and depression. For example, a child repeatedly saying they are "dumb" or "worthless."

How Can You Differentiate Developmental Changes to Mental Health Issues?

Here are some things you can do once you notice that your child is showing signs of mental issues or disturbance.

What can be done?

Be observant

Professional help

Open communication

Regularly engage with them, pay attention to their behavioral changes, and take note of the timeline. From here, you might get a picture of why these have been happening and take action if possible.

Children can be naturally emotional as they grow up. This is why you need to create a safe, non-judgemental space for them to open up themselves. Communication and engagement can go a long way. Make it clear to them that they can always open up to you about anything without fear of judgment or punishment.

If these signs become persistent, it may be time to consult a professional.

Here at FundaMental Change, we believe in empowering every individual to recognize early warning signs and foster timely support and intervention.

Find out more and get involved with FundaMental Change. Even the smallest bit of awareness and action can change lives. Join the campaign for mental health, end stigma, and improve lives by attending our events, browsing our resources, or donating. Join us to connect with others in a community focused on mental wellness.

Are you ready to make a difference?

Mental Health and Motherhood: How To Navigate It

Thu, 14 Nov 2024 13:07:00 GMT

As joyful and fulfilling motherhood can be, we also know it is not easy. The daily tasks of a mother are already challenging, but when you factor in situational family circumstances, postpartum recovery, and other challenges, the journey becomes even more complex.

Postpartum depression (PPD) is the most widely recognized condition that falls under this spectrum. It affects approximately1 in 7 women , according to the American Psychological Association. Beyond this:

1 in 5 women experience a mental health condition during pregnancy or in the year following childbirth.
Common mental health conditions in motherhood include depression, anxiety disorders, obsessive-compulsive disorder, post-traumatic stress disorder, bipolar illness, psychosis, and substance use disorders .
Suicide and overdose are leading causes of death for women in the first year postpartum.

This makes maternal mental health an extreme issue—one that affects not just the well-being of mothers, but everyone around them. So, as a mother yourself or a loved one—how can you navigate this?

How To Recognize The Signs

Mental health difficulties reflect differently from person to person. Here are some common symptoms you can watch out for:

5 Strategies for Managing Maternal Mental Health

1. Build a support network

2. Always have time for self care

Self-care can often be neglected by new mothers amidst all the newborn chaos. But if you’re a new mother, know this: prioritizing self-care is not selfish— is equally important. Set aside time for your hobbies, ensuring proper nutrition, or working out. Always take some time for yourself. Remember, taking care of yourself also enables you to be a better caregiver for your child.

3. Never forget the small wins

5. Seek professional help

4. Don’t hesitate to ask for help when you need it

The pressure to be a “perfect” mother can lead to a lot of unnecessary stress and self-doubt. This is why acknowledging small daily accomplishments and being kind to yourself will build self-confidence. You’re doing your best and that is more than enough. So celebrate those small victories! Whether it be putting the baby to sleep, managing to shower, pumping breast milk, or simply making it through the day; celebrate!

No one expects you to handle everything on your own. Receiving support—whether with baby care, house chores, or emotional support—can greatly prevent burnout and allow you to focus on your mental health. This is also why it is important to maintain open communication with your partner. Reach out to family members, friends, or a babysitter when you’re in need of assistance.

The postpartum period and other mood disorders are common for mothers, seeking help from a mental health professional makes sure you receive the proper care and strategies you truly need.

Professional support can also prevent issues from escalating. If you’re feeling constantly overwhelmed, anxious, or depressed, talk to your healthcare provider about mental health support options. You can also consider options like therapy or counseling sessions with a licensed professional who specializes in maternal mental health. Many providers now offer teletherapy, making it easier to access help from home.

Everyone’s motherhood journey is different, and finding the right ways for them to cope is key. If you are feeling overwhelmed, always remember that reaching out for help is a strength, not weakness.

If you or your loved one is facing a mental health crisis, don't hesitate to seek help! Call 988 to connect with a trained professional who can provide immediate support.

FundaMental Change is committed to empowering the San Fernando Valley community with resources and guidance to navigate mental health struggles. Access our directory of local mental health services , support groups, and crisis hotlines, and take the first step towards well-being for yourself or your loved ones. You don’t have to go through this alone—help is available.

As a new mother, it's completely natural for your world to revolve around your baby, especially in their early years. But this can also inhibit isolation, which in turn, can exacerbate mental health issues. Having a healthy support system, network, or circle can offer emotional relief.

This can include family, friends, parent groups, health clubs, or even online communities. This provides not only a platform for sharing emotions and experiences, but also a way to receive advice and support from others. Getting in touch once a week can make all the difference.

How Parents Affect Their Child’s Mental Health

Mon, 28 Oct 2024 13:48:00 GMT

As mental health rightfully gains more recognition nowadays , the term can also sometimes imply that a person is automatically diagnosed with a disorder or is anxious. However, mental health is simply like physical health. It controls how we think, feel, and act—affecting mainly our emotional, psychological, and social well-being.

Now, as parents, the ways we speak and handle our kids have an impact that can affect their mental health. The environment parents create can shape a child’s emotional well-being for years to come. Let’s explore how exactly parents influence their child’s mental health and what can be done to ensure it’s a positive one.

The Parent-Child Relationship

As children are brought into this world, parents are the first people they encounter. This is why the foundation of any child’s mental health begins with their parents.

When kids feel that they are emotionally loved and supported, they are more likely to develop a sense of security within themselves. This can serve as their basis and shield against many mental challenges later in life.

On the other hand, if a child does not feel this connection, or if parents tend to be too distant or controlling, it can lead to negative mental health challenges such as insecurity or anxiety.

How Your Parenting Style Affects Your Children

There will never be a right or wrong “method” to raise children—each parent has their own preferences. Here are the different parenting styles and their potential impact:

As with anything in life, there are both pros and cons to every decision we make. When it comes to parenting, it’s always important to think about which style you lean toward and how it may be affecting your child.

How Your Own Mental Health Impacts Your Kids

Children are much more perceptive than we realize. If you’re dealing with something mental yourself, your child can also pick up on it. This, in turn, can create an emotionally unstable environment that affects their mental health , even if they might not fully grasp the situation.

Children learn how to cope with their emotions by observing their parents and elders. If you model unhealthy behaviors, they’re likely to mimic them.

Therefore, it is important to seek help for ourselves as parents. Take care of yourself so you can take better care of others .

The way you communicate with your kids matter too—your tone, your intent, your language—everything. Which is why positive communication and reinforcement like praising their efforts can build their overall emotional well-being.

Open and honest conversations about different types of feelings (happiness, sadness, fear, etc) help them express themselves in healthy ways. On the other hand, harsh criticism or not talking about emotions at all can lead to self-doubt and emotional withdrawal.

The Power of Praise and Communication

The Impact of Family Stress and Conflict

Family problems are inevitable—but be careful about how you handle it. Family stress—whether it’s about money, relationships, or daily life—affects everyone, especially growing kids.

Homes filled with tension can make them feel anxious, scared, or even shut off. Even worse, if they see constant conflict or violence, it can lead to trauma that stays with them for life. With that, it’s important to create a stable, safe environment at home, even during times of stress.

Stress management is one of the best things you can teach your child. As mentioned above, kids learn by how you manage your own stress. Are you modeling healthy coping habits like exercise or mindfulness? Teaching them how to handle tough emotions helps them build resilience and cope with life’s ups and downs.

Teaching Your Kids to Handle Stress

Knowing When to Seek Mental Help For Children

Despite your best efforts, your child may need more support than you can offer. Recognizing when it’s time to seek professional help is crucial to ensuring they get the care they need. If you notice ongoing signs of anxiety, depression, or emotional struggles, don’t hesitate to reach out to a therapist or counselor. Always remember that seeking help is also a sign of strength.

Your role as a parent is extremely crucial in shaping your child’s emotional well-being. If you're looking for resources or guidance, FundaMental Change is here to help with our wide range of mental health resources —professional advice, support groups, or tools to create a healthier environment at home. Contact us today to learn more about how you can support your child’s mental health and build a stronger foundation for their future!

Take the First Step in Supporting Your Child’s Mental Health

Gay Men’s Chorus of Los Angeles 2024 GALA honors U.S. Senator Alex Padilla and President/Founder of FundaMental Change Angela Padilla along with HBO’s groundbreaking series “We’re Here,” and supports

Fri, 30 Aug 2024 18:19:00 GMT

Discover the inspiring story behind the Gay Men's Chorus of Los Angeles' 2024 Gala, where U.S. Senator Alex Padilla , Angela Padilla, and the creators of HBO's groundbreaking series "We're Here" are honored for their remarkable contributions to the LGBTQ+ community. This captivating event celebrates activism, artistry, and advocacy, making it a must-read for anyone passionate about social change and cultural impact. Click the link to explore the full article and learn more about these extraordinary honorees and their commitment to fundamental change.

How Social Media Affects Teens Mental Health

Sun, 04 Aug 2024 16:25:00 GMT

There’s truly no escaping social media platforms these days- even (or most especially so) for teens. Instagram, Snapchat, or TikTok has woven itself into the fabric of their daily lives.

How Many Teens Use Social Media (Statistics)

70% of teenagers (13-17) check social media several times a day . Most teens in the U.S spend at least 4.8 hours using seven popular social media apps. YouTube, TikTok, and Instagram accounts for 87% of their social media time . TikTok has also rocketed in popularity since its North American debut a few years ago and now is a top social media platform for teens .

This, in turn, highly influences how they interact, learn, and even perceive themselves. While social media can open many wonderful opportunities for connection, education, and self-expression it also comes with its own set of disadvantages such as cyberbullying, anxiety, and issues with body image. Let's take a look at it in detail and what you can do as a parent, or guardian, or if you are struggling with these issues yourself.

#1 Cyberbullying and Harassment

One of the darkest sides for anyone delving into social media is cyberbullying and harassment. This is a reality for many teens today. The anonymity of the internet is a terrible space that can make bullies bolder.

28% of teens have experienced various forms of cyberbullying and 46% of internet users aged 13 to 17 years have faced online harassment .

They may log into their favorite app and see hurtful messages or embarrassing posts themselves. And unlike traditional bullying, cyberbullying, unfortunately, follows them home, making it harder for them to escape.

These can lead to a multitude of mental health effects such as anxiety, depression, and in severe cases, thoughts of self-harm .

#2 Body Image and Self-Esteem

It's very easy to feel like everyone has the perfect life when you’re scrolling through the world of Instagram, Tiktok, or Youtube. Perfect bodies, perfect skin, perfect everything. But mostly everything is curated in social media.

Pictures are often edited and filtered, which inhibits an unrealistic social standard. Teens may naturally have lower self-esteem because they are undergoing puberty. Their hormones are changing and they’re constantly learning about themselves . Constantly comparing themselves to these idealized standards can hurt their self-esteem even more.

This can also lead teens to feel they can't measure up, making them strive to do so. When they feel they fall short, it can result in body dissatisfaction and even eating disorders.

For instance, people who post about fitness or fashion can state how easy it is to achieve a certain type of body shape or look.

#3 Addiction and Screen Time

#4 Lack of Sleep

Teenagers spend 7 hours and 22 minutes per day in front of screens . This is about 43% of a teen’s waking hours .

It’s no surprise that social media addiction exists. Even adults can find themselves in an endless cycle of doom scrolling. Apart from the points above, teens are going through adolescence. This phase is where they build their identity, sense of values, social circle, and more. Excessive use can interfere with their real-life interactions and relationships, affecting their social skills and ability to communicate face-to-face. Social media can also interfere with schoolwork, hobbies, and real-life relationships. Teens might find themselves glued to their screens, missing out on real-world experiences.

Many teens use social media late into the night, which can ultimately mess with their routines and sleep schedules. Apart from endless scrolling, the blue light from the screen can trick their brains into thinking it's still daytime, making it harder to fall asleep. This creates a domino effect with much worse complications.

Not getting enough sleep can make teens feel more stressed and anxious, lowering their ability to concentrate, and affecting their mood. Teens who don't get enough rest are more likely to feel irritable and have trouble managing their emotions.

Now the question is: what do you do?

How To Reduce The Negative Impact of Social Media in Teens

Parental digital guidance

As a parent, guardian, or educator, you can help teens navigate the world of social media intuitively .

Set their social media boundaries. As early as they start being exposed to social media, establish screen time. This helps with routine and can ensure other time for other activities like homework, sports, and hanging out with friends in real life.
Communication. Children will be left confused (or left longing for more) if you simply just ban them from social media. Instead of doing this, educate or get to know them more. Ask them what they like about social media and if they’ve ever had any negative experiences. Keeping the conversation open and judgment-free makes it easier for them to come to you if something goes wrong.
Set the standard. Show them how it’s done by leading an example. When they see you putting down your phone at dinner or not checking it constantly, they’re more likely to do the same.
Delay cellphone access. A child's development can be facilitated by postponing access to personal mobile phones until they are at least 14 years old. It improves cognitive and social abilities by increasing in-person interactions and eliminating distractions that might hinder academic performance. This delay also benefits mental health by reducing the risks of worry, sadness, and sleep disturbances that come with early mobile phone usage. Furthermore, it improves safety by lowering exposure to online hazards and stimulates healthy physical behaviors by lowering screen time.

Digital literacy

Education is a key theme here. Teach your teens to think critically about what they see online. Explain that not everything they see is true or realistic. Encourage them to question things like edited photos and clickbait headlines.

Again, instead of banning them, provide them with healthier alternatives like going for a walk, reading a book, or playing a sport. This helps create a healthy balance.

You can also equip them with strategies to handle negativity online. Teach them how to report and block abusive users and remind them that their worth isn’t tied to social media validation.

Mental health

Sometimes teens need extra support, and this is completely okay. Make sure they know about the support available to them, like school counselors or online helplines. Having someone to talk to can make a huge difference. If your teen is struggling, don’t hesitate to seek professional help. Therapists and counselors can offer valuable strategies and support for dealing with issues like anxiety and depression.

FundamentalChange is here to provide you with ample resources for navigating teen mental health challenges. Click here to access them .

Exclusive: Sen. Padilla and Wife Angela Talk LGBTQ Mental Health

Thu, 27 Jun 2024 11:29:00 GMT

U.S. Sen. Alex Padilla (D-Calif.) and his wife, Angela Padilla, spoke with the Washington Blade for an exclusive interview last week ahead of their receipt of Voice Awards from the Gay Men’s Chorus of Los Angeles at a ceremony on June 30.

How Poor Mental Health Contributes to Poverty

Tue, 19 Mar 2024 15:47:00 GMT

Let's tackle something you might not link right away with mental health : its connection with poverty. It's an overlooked angle, but incredibly important.

People living in poverty are often dealing with more mental health issues, and those mental health struggles can also drag someone into poverty. Conditions like depression, anxiety, and addiction are more common when you're at a socio-economic disadvantage, making things even tougher.

Here at Fundamental change, we want to make mental healthcare accessible for all and break down the barriers that keep people from getting the help they need. By tackling these issues, we can help everyone lead more stable lives financially and create a society that's ready to support everyone, no matter their situation.

Defining The Terms: What is Mental Health and Poverty?

Mental health tackles our emotional, psychological, and social well-being. It can be thought as backbone of our thoughts, feelings, and actions. Conditions under the mental health umbrella range from depression and anxiety to bipolar disorder, schizophrenia, and addictions, varying in intensity and often requiring help or treatment.

Poverty, however, is when someone doesn't have enough money or possessions for a comfortable life. In the U.S., whether you're considered in poverty depends on your family size and make-up, according to the Census Bureau. But poverty is more than just not having enough money. It includes a shortage of resources and chances that can hold someone back from moving up in the world. Things like not having a job, not getting enough education, facing big medical bills, not having a good place to live, and more can all play into it.

People in poverty often can't cover the basics—food, a place to live, getting around, or healthcare. Poverty can be a temporary situation, something that lasts generations, or be part of a larger, systemic issue. It brings constant stress and cuts off access to the help and resources that could make life better, standing in the way of opportunities and making it hard to find financial stability.

Unpacking It More: Its Severe Impact on Economic Opportunities

Employment Rates and Productivity

Income Disparities

In addition to employment challenges, mental health conditions contribute to large income disparities.

Income gaps are another big issue. Mental health conditions can lead to significant income differences. On average, people dealing with mental illnesses earn about 70% less than those without these challenges. Working fewer hours or not being able to move up to better-paying positions just makes the income gap wider. Plus, the costs of treatments and medications can really eat into their finances.

Financial Burdens

Getting help for mental health, like therapy, psychiatric care, and medication, often comes with steep costs, high insurance premiums, and big deductibles. For many struggling with their mental health, affording care just isn't in the cards. It would not even be an option that they would consider.

The cost of mental healthcare puts a real strain on economic chances and upward movement for those dealing with mental health issues. Not being able to get steady, good-quality treatment means symptoms that interfere with work or school just keep going. These expenses can lock people into poverty and a cycle of worsening mental health. It's essential to create policies that lower the cost and increase the availability of mental healthcare, helping people with mental health conditions find more financial stability.

How Mental Health and Poverty are Closely Connected

Research has shown a strong correlation between mental health issues and poverty. Those living in poverty are more likely to experience mental health problems , while those with mental health issues are more likely to end up in poverty.

Several major studies have found evidence of this link:

A 2020 study published in JAMA Psychiatry analyzed data from over 200,000 people and found that socioeconomic disadvantage was associated with increased odds of mental illness. People with incomes below the poverty line were 2-3 times more likely to have conditions like depression and anxiety.
A 10-year study by researchers at the University of Oxford tracked over 4,000 people and found that those with mental health issues at the start were more likely to have experienced poverty, unemployment, and homelessness at the end.
Research by the World Health Organization spanning multiple countries concluded that mental health disorders occur more frequently among those facing economic hardships. Rates of common diagnoses were consistently higher among groups affected by poverty.

The link is clear, but the why part is complicated and layered. Money problems can impact mental health hard, and at the same time, mental health issues can make holding down a job tough and drive up healthcare bills.

This creates a cycle that can keep people stuck in poverty. To really make a difference, we have to attack both sides of the problem. This means coming up with policies and programs that boost economic chances, make getting help less expensive, cut down on the shame surrounding mental health, and offer more support.

People with mental health challenges often hit big roadblocks when it comes to landing and holding onto a job.

Issues like depression and anxiety can knock down motivation, focus, and energy, which makes it tough to look for jobs, ace interviews, and keep up with day-to-day tasks at work.

According to our research, unemployment rates are 3 to 5 times higher for people with a serious mental illness compared to the general population . Even when employed, mental health symptoms often lead to higher absenteeism and presenteeism, reducing productivity in the workplace. Cognitive and social limitations may also impede job performance.

Mental health issues can have a significant impact on an individual's educational attainment and access to higher education. Children and adolescents with untreated mental health disorders often struggle academically and have high dropout rates. Attention, concentration and memory problems make it difficult to learn and retain information. Anxiety, depression, trauma, and other issues also frequently lead to chronic school absenteeism.

Without a high school diploma, opportunities for stable employment or pursuing higher education are limited. Even for those who do graduate, the stress and functioning impairments caused by mental illness may prevent them from being able to perform well enough on standardized tests to get into college. Then there's the cost of college, which is a whole other barrier if you're already struggling to make ends meet. Taking on student loans just adds to the debt pile, making financial problems even worse.

This lack of educational opportunities keeps the cycle of poverty going strong from one generation to the next. Parents who didn't get much education themselves often can't provide an environment that supports doing well in school. Poverty and all the problems that come with it make it hard for smart kids to succeed academically. Even though education is often seen as a ticket out of poverty, systemic obstacles and mental health challenges can block the way for those who are already facing tough times.

Effects on Education

Take Action for Mental Health and Poverty: Join FundaMental Change Today!

Join us in making a FundaMental Change in the lives of individuals impacted by mental health challenges and poverty. Whether you're a policy leader, community activist, or concerned resident, there are numerous ways you can get involved and make a difference.

Attend our Annual Mental Health Symposium held every May during Mental Health Awareness Month. Engage in insightful discussions, gain valuable knowledge, and connect with like-minded individuals dedicated to improving mental health outcomes in our communities.

Participate in our Sip of Hope series, where we host community conversations about suicide prevention, mental health, and overall well-being. Your voice matters, and together, we can raise awareness, reduce stigma, and foster supportive environments for those in need.

Together, let's create a more compassionate, supportive, and inclusive community where everyone has the opportunity to thrive . Join FundaMental Change in making a positive impact on mental health and poverty in the San Fernando Valley and beyond.

Mental Health Forum 2023: Unraveling Systemic Trauma and Exploring Solutions

Mon, 11 Mar 2024 11:33:00 GMT

Addressing Systemic Trauma

What is the root cause of trauma in our society? An important concept is that trauma can originate from dysfunctional systems, rather than just individual experiences. When systems are built on principles that enable violence, inequality, and suffering, it inevitably leads to collective trauma that impacts entire groups and communities.

The notion of collective trauma recognizes that trauma can be shared by large groups of people. Examples include the trauma endured by marginalized communities, victims of war, survivors of natural disasters, and more. Healing collective trauma requires collective action - people coming together across divides to demand systemic change that alleviates sources of suffering.

One major systemic source of trauma is society's addiction to violence. The constant glorification of violence through media, entertainment, politics and more has far-reaching consequences. It breeds divisiveness, justification for wars, and dehumanization of "enemies." When violence is continually normalized, it seeps into the collective psyche. This systemic desensitization to violence then manifests through increases in domestic violence, hate crimes, gun violence, and mental health issues.

To address the root causes of trauma, we must scrutinize the systems and cultural narratives that enable violence and suffering. This requires acknowledging how trauma can stem from systemic issues, collective worldviews and social conditioning. Through collective action and radical systemic changes that promote peace and equality, we can begin healing from generational and collective trauma.

The Mental Health Forum 2023 brings together experts across disciplines to address the critical issue of systemic trauma in our society. This inaugural event provides a platform to analyze trauma through a systemic lens, exploring the web of interconnected causes and potential solutions.

A key focus will be understanding the relationship between complexity and trauma . As human systems become more complex, the risk of trauma increases. Dense networks, higher speeds of communication, excessive noise and stimuli, and overburdened systems create ripe conditions for traumatic experiences to emerge and propagate. However, complexity also presents opportunities, as small shifts can lead to rapid changes that either mitigate trauma or help communities heal after trauma has occurred. The Forum will examine this dance between complexity and trauma.

The intersection of mental health and politics is complex, but critically important. Leaders play a pivotal role in providing support for those suffering from mental health challenges. Yet too often, leaders compete when collaboration is needed most. True leadership requires bringing people together, not dividing them.

We must take a hard look at the culture of violence perpetuated by some leaders and media. The constant messaging glorifying war, demonizing enemies, and normalizing access to weapons shapes public perceptions. This fuels prejudice, aggression, and trauma. Leaders should not exploit fears or use violent rhetoric for political gain.

More collaboration is needed across party lines to address the root causes of violence in our society. Bipartisan cooperation can lead to sensible policies on issues like gun regulations and mental healthcare access. Leadership is about serving all people, not just a narrow base. By coming together, we can begin examining and transforming the systems that breed violence. This will lead to a society that nurtures mental health.

Mental Health and Politics

Domestic Violence as a Nexus of Trauma

Domestic violence continues to be a pervasive issue in our society. Studies show that nearly 1 in 4 women and 1 in 9 men experience severe intimate partner physical violence, sexual violence, and/or stalking by an intimate partner during their lifetime. This amounts to nearly 30 million women and 10 million men in the US who have experienced these forms of violence by an intimate partner in their lifetime. Furthermore, it is estimated that over 10 million women and men are victims of domestic violence every year in the United States. Despite these staggering numbers, domestic violence often goes unreported and many cases are never brought to justice.

There is a troubling normalization of domestic violence in our society. While great strides have been made in recent decades to recognize domestic violence as a serious crime, dangerous attitudes still persist that trivialize violence in intimate relationships or see it as a "private family matter." Victim blaming remains far too common, with responsibility placed on women for provoking the violence or failing to leave rather than on the perpetrator. More work needs to be done to shift social norms and make clear that domestic abuse is never acceptable or justified.

At the same time, we as a society need to better align our actions with the personal value systems that most of us hold - that no one deserves to be abused. While laws and policies are important, real change must also come at the community and individual level. This means speaking out against violence, supporting victims, holding perpetrators accountable, teaching our youth healthy relationship skills, and living the values of respect and equality in our own relationships. Only by taking a stand against domestic violence in all its forms can we overcome its traumatic impacts and build a society based on nonviolence and justice. Each of us has a role to play in this vital effort.

Impact on Youth Mental Health

The mental health of today's youth is greatly impacted by society's normalization of violence and systemic trauma. According to a recent study by the Centers for Disease Control and Prevention (CDC), feelings of hopelessness and sadness have been on the rise among young females and LGBTQ youth. This likely stems from their inability to see themselves represented and valued in society's current systems.

Additionally, today's high school students are cognizant of existential threats like climate change, which also contributes to their poor mental health outlook. It is imperative that we protect our youth during these formative years. Exposure to systemic trauma, whether through violence portrayed in media, lack of representation, or threats to their future, can have severe consequences on their development.

As adults and caretakers, we must advocate for systemic change that creates a society where all youth can visualize a hopeful future for themselves. This includes reforming structures that currently enable violence, discrimination, and harm against young people. Supportive environments where youth feel seen, heard, and valued are essential for their growth. Our youth deserve the chance to reach their full potential, mentally and emotionally as well as physically. Their mental health depends on the systemic changes we make today.

The San Fernando Valley Mental Health Resources initiative is a beacon of support for individuals navigating the complex landscape of mental health challenges in the San Fernando Valley. We recognize the unique needs of our diverse community, home to over 1.8 million residents, and the importance of fostering mental well-being within it. Visit our San Fernando Valley Mental Health Resources page today to access the support, information, and assistance crucial for your well-being. Your mental health matters, and together, we can foster a healthier and more resilient community.

Remember, seeking help is a courageous step. Let's prioritize mental health, support one another, and collectively contribute to building a community where everyone can thrive.

The Role American Indian Boarding Schools Had on the Mental Health of Native American Communities

Wed, 06 Mar 2024 22:05:00 GMT

A Quick Background on American Indian Boarding Schools

Carlisle Indian Industrial School, courtesy of Library of Congress

Boarding schools are a familiar part of the American education landscape and culture for some. Many parents choose these schools to help their children develop independence and self-discipline. However, these institutions have an oppressive and harmful history experienced by others.

American Indian Boarding Schools (AIBS) were established in the late 19th century to assimilate Native American children into Euro-American culture.

For more than a century, these schools forcibly removed hundreds of thousands of Native children from their families and communities, sending them to institutions designed like military and boarding schools. These places strictly banned anything related to Native culture – from clothing to language, traditions, and beliefs.

Today, we're taking a closer look at the deep-seated trauma inflicted by the AIBS system on Native communities. We'll dive into the origins of these boarding school policies, examine the specific history of California's boarding schools, and explore the enduring mental health effects still affecting Native peoples today.

"Kill the Indian, Save the Man”

The establishment of American Indian boarding schools rose in the late 1800s as part of the US government's assimilation policies towards Native Americans. The goal was to forcibly acculturate and "civilize" Native children by eliminating them from their families and tribal influences.

The first off-reservation boarding school was the Carlisle Indian Industrial School, founded by Richard Henry Pratt in 1879 in Pennsylvania. Following Pratt's philosophy, "Kill the Indian, Save the Man,"— it reflected the desire to erase Native cultures and identities.

The boarding school model caught up quickly, with 25 federally-funded non-reservation schools open by 1900. By 1926, nearly 83% of Indian school-age children were enrolled in boarding schools.

Boarding schools mandated the use of English, Western dress, haircuts, names, and customs. Native languages, religions, medicine, and family ties were banned . Military-style organization and strict discipline were used to regiment every aspect of life.

Mental Health and Politics

How to Support Your Teen's Mental Health

Tue, 28 Nov 2023 12:35:00 GMT

Open Communication

As stated above, teens often deal with hormonal changes, which in turn affect their mood. They often deal with a range of emotions, and sometimes, they might find it just as hard to connect with us. To bridge that gap, always foster a sense of open communication.

As an adult, be a safe space where your teen can share insecurities, doubts, and fears without fearing judgment. At first, it may seem like first nature to you to put up the critical parent role. But that’s not the point here. Listen and let them know (and feel) that home, or wherever you choose to talk, is a place of trust and acceptance.

The teenage years can be tough — we’ve all been there. These years are where navigating social dynamics begin. It also marks the start of grappling with hormonal challenges and more academic pressure. There is a lot on their plate, and this is something that parents (or any adult dealing with teens) should always keep in mind.

That is why amidst all this, maintaining good mental health for them is not just beneficial—it's crucial. It is the sturdy foundation that allows them to strive through life’s challenges, build their relationships, and ultimately lay the groundwork for their future.

But it’s not always easy, especially in today’s hyper-connected world. It’s hardly surprising that more teens are facing mental health challenges. In fact, approximately 16.39% of adolescents (aged 12-17) disclosed experiencing at least one significant depressive episode (MDE) during the previous year .

That said, awareness is the first step to action. As we dive deeper, remember this: understanding and supporting teen mental health isn't just for the professionals or the educators; it's a collective responsibility. Every one of us, from parents to peers, can make a difference. And trust me, making that difference is worth every ounce of effort.

Remember: Active Listening

Validate Feelings

Be Involved

Active listening is another key here. Don’t just nod when they speak. If you care for their mental health, genuinely hear out what they have to say, even if sometimes you may not agree or understand. Avoid saying things like, "When I was your age..." because their world is different from ours when we were teenagers.

Don't underestimate the power of asking open-ended questions. Instead of asking, "How was your day?" try asking, "What was the best part of your day?" or "Did anything interesting happen today?" These questions encourage conversation rather than one-word responses.

Here’s a list of questions parents can ask their teens to prompt more engaging conversations:

What's something new you learned today, either about a subject or a friend?
Were there any moments today that challenged you or made you think differently?
What’s something you’re proud of accomplishing today?
What’s something funny that happened today?

It's easy to dismiss their struggles as "teenage drama," but their challenges, no matter how small they may seem to us, are significant to them. By validating their experiences, we're telling them, "I see you. I hear you. You matter." In a world where they're trying to find their place, that's a message they need to hear clearly and loudly.

Encouraging Healthy Habits

Limiting Stress

Growing up, we often heard the saying, "Your habits define you." This is especially true in formative teen years as the habits we nurture can set the tone for a lifetime.

Endorphins are mood boosters. Whether it's a jog around the block, a dance class, or a brisk walk with friends, moving your body is akin to giving your mind a breath of fresh air. Fuel the body with good food like omega-3 fatty acids, whole grains, greens. Sleep and quality rest is also extremely important to avoid grogginess and induce mental clarity.

In this digital-forward era, address screen time. While it connects us, it can paradoxically isolate us as well. Encourage teens to set the phone down, to engage in real-world activities, fosters genuine connections and gives their minds a much-needed break from the constant digital buzz.

And of course, as an adult, set an example. They should be able to have someone they can look up to or even do these activities with. For instance, instead of telling them to put the phone down, present an alternative like “Do you want to try playing tennis with me?”. Perhaps ask them something they’ve always wanted to try, and encourage them to do so.

The weight of academic pressures is undeniable. College admissions seem more competitive than ever in these years. Not only that, but the push to excel not just in studies but in extracurriculars, the academic load can feel like carrying a mountain on one's shoulders.

Social pressures, too, have evolved. The quest for likes on social media, the fear of missing out, and the desire to fit in can take as much of a toll as any exam. Recognizing these pressures is the first step. Do not dismiss but rather understand their depth and impact.

One of the best gifts we can offer teens is the skill of time management. It's not the most glamorous of lessons, but it's a sustainable solution. Help them to prioritize tasks, chunk their responsibilities, and set realistic goals.

On the other hand, encourage them to take moments of pause. Let them understand that it's okay to step back, to breathe, to indulge in self-care, be it a spa day at home or an evening with a book.

As we round off this exploration into teen mental health, it's clear that the landscape of adolescence has dramatically transformed over the years. However, the underlying principle remains consistent: the importance of proactive care and attention to their well-being.

It's easy to fall into the reactive mode, addressing issues only when they manifest blatantly. But the real power lies in anticipation, in understanding the subtleties before they snowball into more significant concerns. Just as we wouldn't wait for a plant to wilt before watering it, we shouldn't wait for evident signs of distress to attend to our teens' mental health.

Conclusion

Take Action with FundaMental Change

FundaMental Change is a movement driven by personal stories, expertise, and a commitment to catalyze change. Through our diverse strategies, events, and initiatives, we bring together policymakers, community stalwarts, grassroots champions, and residents from San Fernando Valley and far beyond. Our keystone events, from the Annual Mental Health Symposium to our Sip of Hope series and the essential Mental Health First Aid Training, showcase our unwavering dedication.

Parents, guardians, and educators – your role in the lives of young individuals is pivotal. In our ongoing quest to nurture and safeguard the mental well-being of our youth, we recognize that early support and understanding are crucial.

FundaMental Change invites you to expand your ability to make a real difference. By signing up for the Youth Mental Health First Aid program, you will gain invaluable skills to:

Learn to detect early indicators of mental health challenges in young people.
Acquire the skills to approach and discuss mental health concerns with compassion and clarity.
Be prepared to offer initial help and guide a young person toward appropriate care.
Understand how to de-escalate situations, potentially preventing a crisis before it happens.

�� Immediate Assistance Needed? If you or someone you know is grappling with a mental health crisis, dial "988" immediately. Assistance is just a call away.

Recognizing the unique challenges of the San Fernando Valley - a vibrant mosaic of over 1.8 million individuals - we've crafted a comprehensive resource page. With startling statistics like one in four individuals battling a mental health issue, and nearly 2 million residents facing mental health disorders annually, having localized, trustworthy resources is not just valuable, it's vital. Your Well-Being Matters. Let FundaMental Change be your compass in navigating mental health in the San Fernando Valley . Dive into our resources, attend our events, or simply join our community.

‘Therapy is like going to the dentist’: Alex Padilla shares family’s struggles as mental health caucus launches

Sat, 28 Oct 2023 16:45:00 GMT

California Senator Alex Padilla and his wife Angela discussed their personal experience with mental health issues during their first date. Angela shared her upbringing with a mother who struggled with mental health, leading Alex to pledge discretion and support. Now, as a U.S. Senator, Padilla, along with three other senators, has formed the first-ever mental health caucus. They aim to reduce mental health stigma, improve care quality, and expand the mental health workforce.

The caucus was initiated following Senator John Fetterman's public admission of seeking treatment for severe depression. The caucus comprises five Democrats and five Republicans, with more senators expressing interest. Padilla openly discussed Angela's mother's bipolar 1 with schizoaffective disorder and the challenges they faced. They emphasized the importance of sharing personal stories to combat stigma.

The Padillas found stability for Angela's mother through medication and the guidance of a committed doctor. The prescription required regular blood work, which some doctors are hesitant to prescribe due to the commitment it entails. Despite concerns during the pandemic, Angela's mother fared well. However, their family faced upheaval when Alex Padilla was appointed to the Senate in 2021.

The family, separated by distance, embraced therapy as a means of support. Senator Tina Smith also shared her struggles with depression, while Senator Thom Tillis discussed his experience with behavioral health problems. The caucus's primary focus is implementing provisions from the 2022 Bipartisan Safer Communities Act, which includes expanding mental health services in schools and increasing access to behavioral health telemedicine. They also aim to address the shortage of mental health service providers to ensure timely and accessible care for those in need.

This is a summarization form the an Article that appeared in the San Francisco Chronicle .

How to Support a Loved One With Mental Illness

Wed, 27 Sep 2023 05:18:00 GMT

Effective Communication

Communication can be tricky, especially when you're trying to bridge the gap with someone experiencing mental health challenges.

First and foremost: listen. Really listen. Not just waiting for your turn to speak or offering quick solutions, but actively tuning into what the other person is sharing. You’d be surprised at how many problems arise just because someone felt unheard. By giving them your full attention, you're silently conveying: “I'm here for you.”

Avoid falling into the trap of minimizing their feelings. Saying things like "it's just a phase" or "think positively" often oversimplifies their struggle. It might even make them feel more isolated. Instead, try phrases like “I may not understand everything, but I’m here to support you. ” or "Tell me more about how you're feeling." Remember: Your goal isn't to have all the answers.

Encouragement and reassurance, however, should come with a dose of authenticity. Don’t force positivity, and avoid giving promises you can’t keep. And while it's crucial to remain patient, remember: it’s okay to admit if you're feeling overwhelmed. It doesn’t make you a bad friend or family member; it makes you human.

Here's a thought: Treat their mental health challenges as you would any other health issue. Imagine if they had a broken leg - you wouldn't tell them to just walk it off. Approach their mental health with that same level of care and understanding. Not only does this put things in perspective for you, but it also creates a safer space for them to open up.

Mental illness, despite its widespread prevalence, remains a topic shrouded in myths, misunderstanding, and stigma. At some point in our lives, many of us will know someone—a friend, a family member, a colleague—navigating the stormy waters of mental health challenges. When that happens, it's easy to feel overwhelmed, unsure, or even fearful about how to help or what to say. Being there is one thing. But understanding, knowing the boundaries, and empowering ourselves with the right knowledge is another.

It's not always easy either. But then again, the power of a loved one's genuine support—armed with knowledge and empathy—can be transformative. Let's dive in and equip ourselves with the tools, perspectives, and knowledge to be that beacon of hope.

Educate Yourself

Setting Boundaries For Yourself

Encouraging Professional Help

You don’t have to be a mental health professional to understand mental health. Start with the basics. Pick up a reliable book or visit reputable websites on the specific illness your loved one is facing. Getting acquainted with its symptoms, triggers, and treatments can help you gauge what they might be experiencing. You can find more information with websites like NAMI (National Alliance on Mental Illness) or Mayo Clinic.

Consider attending workshops or seminars . Not only do they provide firsthand insights from professionals, but they also offer the opportunity to connect with others in similar situations. Hearing others' experiences can provide comfort in knowing you're not alone and might even offer approaches you haven't considered.

And remember, education isn't just about absorbing facts. It's also about challenging and unlearning societal biases and misconceptions surrounding mental health. We all have them, often unintentionally. Recognizing and addressing these biases in ourselves can be a game-changer in how we support our loved ones.

Lastly, don't hesitate to ask your loved one about their experience directly. They're your primary source of understanding their unique journey. However, approach these conversations with sensitivity. Respect their boundaries, and don't push if they're not ready to share. After all, genuine understanding comes from a blend of personal narratives and wider education.

Suggesting professional help requires a blend of tact, understanding, and genuine concern. It's not about implying they can't handle their issues alone. Rather, it's about acknowledging the benefits of seeking expert guidance.

Timing is crucial. Picking a calm moment, free from immediate stressors, can make the conversation feel less confrontational. When you approach the topic, make it about them, not you. Framing it as, "Have you considered talking to a therapist about this?" might sit better than, "I think you should see someone."

Highlight the benefits. It's natural for anyone to feel defensive, especially if they view the suggestion as a critique. But clarifying that therapists or psychiatrists are trained to provide coping tools, strategies, and perspectives can ease some apprehensions. They're not there to "fix" but to guide and empower.

Sometimes, the challenging task of finding the right therapist can be a barrier. If you're in a position to help, offer to assist in researching professionals or understanding the nuances of mental health care coverage. But again tread lightly; it's essential not to overstep.

Remember that the decision to seek professional help is deeply personal. Your role is to suggest, not to enforce. It's okay if they're not ready. Instead of pushing, reassure them of your continuous support. Often, knowing that someone has their back can be the nudge they need to take that step when they're ready.

Yes, for yourself. Recognize your limits. It’s easy to want to be someone’s all-in-one solution, but that's neither realistic nor healthy. You're a supporter. It’s okay—and necessary—to admit when you’re emotionally drained, need a break, or are feeling out of your depth. Your well-being is vital too.

Clear communication is your best tool. It's not about shutting your loved one out but being transparent about what you can and can't handle. Phrases like "I want to be here for you, but I also need to ensure I'm taking care of myself" can set expectations without sounding dismissive.

Avoid creating an atmosphere where you're constantly on-call. This isn't about being unavailable, but rather, ensuring that they don't become solely dependent on you for emotional support. Encourage them to diversify their support system, perhaps by connecting with support groups or trusted friends.

Handling Crisis Situations

Long Term, Sustainable Support

Be alert to warning signs. Changes in behavior, intense mood swings, increased substance use, and alarming social media posts are just a few indicators that a crisis might be imminent. Knowledge is your ally, so understanding these signs related to their specific condition can prove invaluable.

Have an emergency plan. This isn't about anticipating the worst but being equipped for it. This could include emergency contacts, knowing the nearest mental health facility, or having a list of their medications. Some individuals, particularly those who've experienced crises before, might even have a predefined crisis plan. Familiarize yourself with it.

During a crisis, prioritize safety. If there's an immediate danger to them or others, don't hesitate to call emergency services. Remember, it's better to overreact and ensure safety than to underestimate the situation.

Stay as calm as possible. Your loved one is likely feeling overwhelmed, scared, and out of control. Your calm demeanor can provide an anchor in their storm. Use soothing tones, avoid confrontational language, and ensure they know you're there to help.

After the immediate crisis subsides, re-evaluate boundaries and consider ways to bolster their professional support. Crises can be draining for both the individual and their supporters, and subsequent steps might need adjusting based on new insights and experiences.

Walking alongside someone on their mental health journey is not just about weathering storms but also ensuring consistency in the calmer days. Long-term support is about endurance, patience, and the continuous effort to understand and uplift.

Celebrate the small wins. Progress in mental health is often a series of tiny steps forward. Whether it's managing a day without anxiety, attending therapy regularly, or just getting out of bed on a tough day, recognizing these moments can reinforce positivity. Consistency is key. Your loved one's struggles might ebb and flow, but your support shouldn't. Even during their good days, check in. Let them know you're there, not just for the crises but for the entire journey.

Remember that recovery or management is not a linear path. There will be setbacks. Instead of seeing these as failures, view them as bumps on a long road. Avoid the urge to express disappointment; it's more about understanding that the journey is multifaceted.

Encourage autonomy. While it's vital to be there for them, it's equally crucial to encourage them to develop their coping mechanisms and seek support outside of your relationship. This promotes resilience and ensures they have a diverse set of tools and support systems.

Finally, adapt and evolve. As time goes on, their needs may change, treatments might be adjusted, and what worked before might not be as effective now. Be open to learning, adjusting, and growing alongside them.

Walking the path of mental health support is a journey of continuous learning, understanding, and compassion. While the road can often seem daunting, the importance of being that beacon of hope, understanding, and love for someone cannot be understated. It's a shared journey, where both parties grow, evolve, and learn resilience.

However, we recognize that personal efforts, though commendable, might sometimes require a hand from professional avenues. And that's okay. For everyone in the San Fernando Valley and its sprawling community of over 1.8 million diverse souls, there are local resources tailor-made for you . Given that nearly 2 million residents face some form of mental health challenge annually, the need for easily accessible, reliable, and local mental health resources has never been more pressing.

So, if you or someone you know is seeking guidance, resources, or simply a directory of available services in the San Fernando Valley, don't hesitate. Visit Fundamental Change . We're here to assist, guide, and make this journey just a little more navigable.

Remember, every step you take toward better mental health awareness and support, whether for yourself or a loved one, is a step in the right direction. And with the collective effort of communities like ours, we can foster an environment of understanding, care, and holistic well-being.

If you or someone you know is experiencing a mental health crisis and needs immediate assistance, please call " 988 " and explain the nature of your problem to the operator.

The Bottom Line

The Importance of Self-care for Mental Health

Sun, 13 Aug 2023 10:49:00 GMT

What exactly is self-care?

Self care, by definition, is a holistic approach to maintaining physical, emotional, and mental wellbeing. Ultimately, it means taking care of yourself in any way, shape, or form.

When we neglect this essential aspect of life, it's often our mental health that feels the first ripple effects. Stress builds up, sleep dwindles, mood swings become frequent visitors, and life starts to feel a bit heavy.

Mental health issues, such as anxiety and depression, are not just stats to be tossed around. They're real, they're prevalent, and they're impacting the lives of millions globally. Ignoring mental health doesn't just affect our minds—it seeps into our relationships, our productivity, and our overall quality of life.

That's where self-care strides in. Implementing self-care routines, (NOTE: while not a magic cure), can function as a strong preventative measure against mental health struggles.

These days, we’re all about the hustle. We often fill our days with tasks, commitments, and obligations, leaving little room for ourselves. But what happens when we de-prioritize the one person who's present in every scene of our lives — ourselves? For most people (and maybe for you, too), it may seem a bit selfish to think or do “self care”. But, did you know that there is a great importance of practicing self-care for mental health ?

Types of Self-Care You Can Do

Emotional Self-Care: Processing Emotions, Journaling, Therapy

Physical Self-Care: Nutrition, Sleep, Exercise

When we think about self-care, the first thing that comes to mind is usually the grand. The bubble baths, the vacations, and the like. But, as we stated above, self-care can be anything that relates to taking care of yourself. Also, self-care isn't a one-size-fits-all concept. It's about understanding your unique needs in each of these areas and taking steps to meet them. For instance:

Our bodies are our vessels, and if they aren't taken care of, every other area of our life can suffer. Proper nutrition gives us the fuel we need to function. Quality sleep restores and rejuvenates our systems. Regular exercise keeps our bodies robust and our minds sharp. It's a trifecta that forms the cornerstone of physical self-care.

HOW TO DO IT:

Start by tuning into your body's needs. Eat a balanced diet full of fruits, vegetables, and lean proteins. Aim for at least 7-8 hours of sleep each night and incorporate a form of physical activity you enjoy into your daily routine—be it walking, yoga, or dancing.

Emotional self-care involves acknowledging, understanding, and appropriately expressing our feelings. It's about building an emotional intelligence that aids in navigating life's ups and downs. This can take many forms - from journaling our thoughts and feelings to engaging in therapeutic activities that allow for emotional release.

HOW TO DO IT:

Practice expressing your emotions in a healthy manner. Journaling is a great way to articulate feelings and thoughts. Consider speaking to a therapist or counselor if you're grappling with intense emotions.

If you or a loved one is wrestling with mental health issues, there is help available right here in the San Fernando Valley . No matter the nature of your struggle, please remember - it's okay to reach out, it's okay to ask for help. If you're in the midst of a mental health crisis and need immediate assistance, don't hesitate to call "988".

Social Self-Care: Building Healthy Relationships, Boundaries, Socializing

Intellectual Self-Care: Continuous Learning, Mindfulness, Meditation

We're inherently social beings, and as such, the quality of our relationships significantly impacts our mental health. Social self-care involves cultivating healthy relationships, setting boundaries, and spending time with those who uplift us. It also means recognizing when we need to step back and take some time for ourselves.

HOW TO DO IT:

Foster connections with people who energize you and respect your boundaries. Engage in activities that promote interaction with others—join clubs, participate in community events, or organize meet-ups with friends.

Never underestimate the power of a stimulated mind. Intellectual self-care involves activities that challenge our minds and expand our knowledge and creativity. Whether it's diving into a new book, exploring a hobby, or engaging in mindfulness exercises and meditation, intellectual self-care fosters a sense of achievement and satisfaction.

HOW TO DO IT:

Dedicate time to stimulate your mind. Read books, pursue hobbies, or try new experiences. Practicing mindfulness or meditation can help you become more in tune with your thoughts and surroundings

Spiritual Self-Care: Connection to Larger Purposes, Values, Faith

Finally, spiritual self-care is about connecting with our core beliefs and values. It's about finding purpose and meaning in our actions and understanding our place in the world. This could be through faith, but also through activities like volunteering, spending time in nature, or self-reflection.

Here are some more day to day tips to for easy-to-incorporate self-care practices:

Start your day with a mindfulness practice, such as deep breathing or a short meditation.
Incorporate short exercise breaks into your day, such as a quick walk or a few stretches.
Make time each week for an activity you love that stimulates your mind or soothes your soul.
Set boundaries on your time, learn to say "no" when necessary.
Practice gratitude daily, note down things you're grateful for.

Your mental health journey isn't a path you need to walk alone. Angela Padilla, raised in San Fernando Valley and intimately familiar with the challenges of living with and caring for someone with mental illness, turned her personal experience into a commitment to make a difference. As a result, FundaMental Change was born. This organization, born out of empathy and nurtured with knowledge, brings together policy leaders, community stalwarts, grassroots champions, and residents to address mental health issues head-on.

Whether you're battling mental health concerns, caring for a loved one, or simply want to be more informed, FundaMental Change has initiatives to support you. From the Annual Mental Health Symposium held every May during Mental Health Awareness Month, to the enlightening community conversations in our Sip of Hope series, and the practical Mental Health First Aid Training sessions - there's an avenue for you to learn, share, and grow.

Don't hesitate to take advantage of our free mental health resources .

Join the Movement with FundaMental Change: Empowering San Fernando Valley's Community Through Mental Health Advocacy and Education

The Relationship Between Trauma and Mental Illness

Sat, 15 Jul 2023 15:32:00 GMT

Identifying Trauma

In simple terms, trauma can be defined as an internal response to an emotionally, mentally, or physically negative and painful encounter. It is a type of psychological stress that is directly caused by the impact of that experience on our mind and body.

Though traumatic events can be classified in a wide range of forms, a few common examples include devastating natural disasters, global pandemics, horrific road accidents, war, the death of somebody near and dear, experiencing abuse, violence, crime, and many more.

These events can be generalized as frightening and harmful to the point of possible death. Another common factor between these examples is that they can be shocking, disturbing, and overwhelming to your nervous system due to the internal whirlwind of danger and helplessness that they elicit.

Trauma is a word and concept often heavily used due to rapidly increasing awareness and relevancy in our society. With the current mental health crisis reaching greater heights and significantly affecting more lives at an alarming rate, it’s important to get equipped with the basics in understanding our experiences and feelings.

Understanding PTSD (Post-Traumatic Stress Disorder)

The Long-Term Effects of Traumatic Events

How Trauma Connects to Mental Health

Post-Traumatic Stress Disorder or PTSD refers to the mental health condition that occurs after experiencing a traumatic event. The period when symptoms may begin greatly varies, they can appear as early as a month after the event to even years after.

Although these symptoms are different for each person, they can generally be categorized into avoidance, intrusion, and negative effects on thoughts, emotions, or physical reactions.

As PTSD begins to develop after the traumatic event, a series of related mental health conditions such as adjustment disorders , attachment disorders , and acute stress disorders (ASD) can be triggered in the process. Personal factors like lack of support, poor mental health history, physical injury, and childhood abuse can also greatly increase the likelihood and severity of PTSD symptoms.

In a nutshell, mental health is an all-encompassing term that is concerned with how we behave, think, and feel. The state of your mental health can directly impact your physical health, daily life, and relationships. This also applies the other way around, wherein these external life factors can significantly impact your mental well-being.

Trauma affects your mental health in a multitude of ways and can typically be grouped into different types: complex trauma, acute trauma, chronic trauma, vicarious trauma, etc. Although each person’s experience of trauma is unique, if not treated properly, it can ultimately lead to intense and lasting negative changes.

The main link between trauma and mental health can be found in how the body responds to danger. When we experience fear, threat, or stress, adrenaline and cortisol are hormones automatically released by our bodies as an automatic danger response. And there is no way to control this chemical function. Aside from the well-known fight or flight, fawn, flop, and freeze are also reactions that stem from the body’s automatic survival mechanism.

The intense stress signals that are sent throughout the body during a traumatic event can continue for prolonged periods after the experience. It can significantly alter how we behave, think, feel, and the overall shape of our mental stability.

As previously mentioned, PTSD can have lasting effects on the mind and body that lead us to be in a constant state of helplessness, depression, vulnerability, anxiety, and fear. Getting stuck in the danger response mode long after the threat can give you difficulties with handling your everyday life. It may severely affect your decision-making, memory, trust, friendships, dealing with change, enjoyment of leisure, and impair even the simplest of tasks.

The long-term physical effects of trauma include restlessness, fatigue, headaches, digestive problems, raised blood pressure, sleep issues, feeling constantly on edge, panic attacks , and hyperarousal .

PTSD can make you more susceptible to long-term complications in your mental state. Aside from the disorders discussed above, increased risk towards mood and neurological disorders are common with people suffering from PTSD. As a means of trying to cope with the difficult emotions, many turn to self-harm, have uncontrollable suicidal thoughts, and have a tendency to abuse drugs and alcohol.

Ways to Overcome Traumatic Experiences

It’s crucial to note that there is a difference between PTSD and traumatic stress even though both can reach similar levels of intensity. PTSD keeps you and your nervous system stuck in a state of shock, and symptoms can even worsen over time. Traumatic stress, on the other hand, can slowly improve over time with the right steps.

Going through a traumatic event can make you feel like things aren’t going to get any better. But a journey towards healing isn’t impossible. There are many practical steps to take in order to move past the trauma and happily live your life.

First, you need to wholeheartedly accept all the difficult emotions and feelings that you are going through instead of dwelling on denial and self-blame. As you go through your process of recovery, remember that overcoming trauma can only be done by using action to overcome your feelings of helplessness. Always make self-care and connecting with others your top priorities.

Lastly, don’t be afraid to reach out and accept help or support from others. Finding and working with the right therapist or support group can make all the difference in your path to health and healing.

There’s plenty of nuance that goes into the concept of trauma. It can drastically affect your mental stability and prevent you from living your day-to-day life in basic ways. In this day and age, learning about the fundamental connection between trauma and mental health is more essential than ever.

Key Takeaway

What’s Next?

Processing trauma is like navigating an uncharted sea. It's unique for everyone, unpredictable, and full of potential stumbling blocks. It's a journey that requires patience, self-compassion, and resilience. But remember, you're not alone and it's okay to seek help. We're about to delve into some concrete steps that can be instrumental in processing trauma and preventing it from escalating into a mental health disorder.

Acknowledge Your Feelings: Recognize that it's completely normal to feel a range of emotions following a traumatic event. This is your body's response to stress.

Talk About It: Find a trusted person to share your experience with. It can be a friend, family member, or mental health professional. Speaking out loud can be therapeutic.

Prioritize Self-care: Keep your body strong to help manage emotional stress. Maintain a balanced diet, get regular exercise, and ensure you're getting enough sleep.

Learn Relaxation Techniques: Activities such as yoga, meditation, or controlled breathing can help manage stress and promote calm.

Limit Media Exposure: If news or social media triggers or re-traumatizes you, take a break.

Develop a Routine: A structured daily schedule can provide a sense of normalcy and control.

Stay Connected: Interact with your support network. Social isolation can prolong trauma symptoms.

Seek Professional Help: If you're finding it tough to cope, reach out to a mental health professional. They can provide strategies for managing stress and navigating through the healing process.

Learn About Trauma: Understand what trauma is and how it impacts the mind and body. This knowledge can help normalize your experience.

Practice Mindfulness: Being present and engaging with the world around you can reduce the power of traumatic memories.

Create a Safe Space: Whether it's a room in your home or a place in your mind, having a safe refuge can be calming.

Write it Down: Journaling can be a powerful tool for expressing thoughts and emotions that are hard to articulate.

Avoid Alcohol and Drugs: These substances might seem like they offer relief, but they can exacerbate trauma symptoms and lead to dependency.

Celebrate Small Wins: Healing takes time. Acknowledge your progress, no matter how small.

Remember, there's no one-size-fits-all approach. Everyone's journey is unique, so what works for one person might not work for you. It's about finding your own path and pace. It's okay to ask for help and take your time. You got this!

2023 Cardenas Foundation Scholarship Awards Event

Fri, 30 Jun 2023 20:56:00 GMT

FundaMental Change has partnered with the Andrés y María Cárdenas Family Foundation since 2019 to offer academic scholarships annually to eligible college students who have experienced a mental health condition within themselves or their loved ones or who are pursuing a mental health related field of study.

The 2023 recipient information is below:

Two Graduate Students - $3,000 (Each)
University of Chicago - Masters in Social Work
University of California, San Diego - Sociology Doctorate
One Undergraduate Student - $2,000
Accepted to CSU Northridge, Dominguez Hills, and Fullerton - Psychology
One Community College Student - $750
College of the Canyons (Pending at UCLA) - Nursing

The Impact of Mental Illness on Caregivers

Sat, 22 Apr 2023 16:40:00 GMT

Emotional Impact

First and foremost, caregivers often face emotional stress and exhaustion . Constantly managing the needs of a loved one with mental illness can be both mentally and emotionally draining. It's no surprise that studies have shown caregivers to be at higher risk for anxiety and depression. They may also experience feelings of guilt and helplessness , as they might believe they're not doing enough or that they're somehow responsible for their loved one's condition.

Another emotional challenge for caregivers is the process of grieving the loss of the person they knew before the onset of mental illness. This grieving process is unique and multifaceted, as they try to adjust to a new reality and redefine their relationship with the person they care for.

While some days might be filled with hope and progress, others can be clouded with setbacks and despair. It's essential for caregivers to give themselves permission to grieve and seek support from others who understand their situation.

As mental illness continues to affect millions of people worldwide, we believe it's essential to recognize the unsung heroes in the lives of those affected – the caregivers.

According to the World Health Organization, roughly one in four people will be affected by a mental disorder at some point in their lives. That's a staggering 25% of the global population.

With such a high prevalence, the role of caregivers becomes increasingly critical. These amazing individuals dedicate their time, energy, and love to supporting their loved ones through the challenges of mental illness.

Despite their vital role, caregivers often face a range of difficulties themselves. By understanding these challenges, we can foster a supportive environment and promote better mental health for everyone involved. So, buckle up and join us as we explore the emotional, physical, financial, and social impacts on caregivers, as well as strategies to help them navigate this often demanding journey.

Physical Impact

Caring for a loved one with mental illness can lead to increased health problems for the caregiver. One common issue is sleep deprivation , which can result from the need to provide round-the-clock care, monitor medications, or cope with unpredictable behaviors. Over time, lack of sleep can contribute to chronic fatigue, which in turn increases the risk of developing other health issues such as high blood pressure, heart disease, and a weakened immune system.

Another factor to consider is the impact caregiving can have on a person's lifestyle. Caregivers often find themselves with little to no time for self-care , as their days are consumed by managing the needs of their loved one. This may lead them to neglect their own personal health needs, such as regular exercise, a balanced diet, and routine medical check-ups. As a result, their physical well-being can suffer, making it even more challenging to provide care for their loved one.

In summary, caregivers play a vital role in supporting individuals with mental illness. However, they often face various emotional, physical, financial, and social challenges in the process. It's crucial to understand these impacts to foster a supportive environment and promote better mental health for everyone involved. By prioritizing self-care, building support networks, and advocating for public policy changes, we can make a difference in the lives of both caregivers and their loved ones.

We'd like to introduce you to FundaMental Change, an organization founded by Angela Padilla, who grew up as a caregiver for her mother with Bipolar I and schizoaffective disorder. Inspired by her personal experiences, Angela earned a degree in Psychology and established FundaMental Change to make a difference in the lives of individuals living with mental illness and their caregivers.

FundaMental Change focuses on engaging policy leaders, community leaders, grassroots leaders, and residents to create a positive change in the field of mental health. They host various events and initiatives, such as the Annual Mental Health Symposium, the Sip of Hope series, and Mental Health First Aid Training, to promote mental health awareness and provide support for those affected by mental illness.

Navigating the Mental Health Care System: A Guide for Families

Sun, 09 Apr 2023 14:59:00 GMT

Have you ever felt lost and perplexed trying to navigate the mental health care system for yourself or a loved one? You're definitely not alone. Mental health is a broad topic, and it can be a really confusing and intimidating process, especially when you're already dealing with the stress and challenges of mental health issues.

That's why we've put together this guide specifically for families - to help you understand the system, find the right resources, and support your loved ones through their journey towards better mental health.

Whether you're just starting out or have been navigating the system for a while, we hope this guide will provide you with valuable insights and tips to make the process a little bit easier. Let's get started!

Navigating the Mental Health Care System: A Guide for Families

Basics on The Mental Health Care System

Our emotional, psychological, and social wellness all contribute to our overall mental health. What we think, feel, and do are all impacted by this. It also plays a role in influencing our stress responses, interpersonal dynamics, and decision-making. The importance of one's mental health cannot be overstated at any age, from infancy and adolescence through maturity.

First, it's important to know that the mental health care system consists of a variety of providers, including psychiatrists, psychologists, social workers, and therapists. Each provider has a different level of training and expertise, and it's important to choose the right provider based on your individual needs and circumstances.

Do You Really Need Mental Health Treatment ? How To Find Out

Strategies For Coping With The Stress Of Caring For A Family Member With Mental Illness

How To Provide Emotional Support To The Family Member

According to the National Institute of Mental Health, in 2019 over 51.5 million Americans, or nearly one in five, suffered from mental illness (NIMH). Sadly, a large number of people feel they can manage their mental health conditions and symptoms on their own and are thus unwilling to seek therapy. How would you then determine whether you or your loved ones need mental health treatment in the first place?

If you're feeling overwhelmed or experiencing prolonged feelings of sadness or anxiety, it may be a good idea to seek help from a mental health professional. Additionally, if you're having trouble functioning in your day-to-day life or your relationships are suffering due to your mental health, seeking help is crucial.

Other signs that you may need mental health treatment include difficulty sleeping, changes in appetite, loss of interest in activities you once enjoyed, and experiencing physical symptoms like headaches or stomach aches without a clear medical cause.

Check out our FREE resources here.

It's essential to remember that seeking mental health treatment is not a sign of weakness. In fact, it takes a lot of strength and courage to reach out for help. Mental health professionals are trained to help you navigate your mental health challenges and develop coping strategies that work for you.

Caring for a loved one who suffers from mental illness may be a trying experience on a personal level. It's important to take care of yourself while also making sure they get the emotional support they need. Here are some ways you may help a loved one through their mental health care:

One of the most helpful things you can do is listen to your family member's concerns and feelings without judgment. Try to understand their perspective and offer your support .

Avoid making assumptions. Instead of assuming you know how your family member feels or what they're thinking, ask them questions to better understand their perspective. For example, you could say, "Can you tell me more about how you're feeling?" or "How has your day been?" Use active listening skills . Show your family members that you're engaged and interested in what they have to say by using active listening skills. This includes maintaining eye contact, nodding your head, and repeating back what they've said to confirm that you understand.

Don't offer unsolicited advice. While it can be tempting to offer solutions or advice, it's important to refrain from doing so unless your family member specifically asks for it. Instead, focus on being a good listener and offering emotional support. Lastly, avoid judgmental language, which can make your family member feel defensive or unsupported. For example, instead of saying, "Why did you do that?" , try saying, "Can you tell me more about what led you to do that?"

On the other side of things, taking care of a family member with a mental illness can also be an emotionally and physically demanding experience that can take a toll on your own well-being.

Therefore, it is equally crucial to practice self-care and seek support to cope with the stress. Here are some strategies to help you manage stress and take care of yourself while caring for a family member with mental illness.

Listen without judgment:

Show empathy

Mental illness can be isolating, and your family member may feel alone. Show them empathy by acknowledging their feelings and offering your support. Acknowledge their feelings. Let your family member know that you understand how they're feeling. For example, you could say, "It sounds like you're going through a really tough time right now. I'm here for you."

You can also show your family members that you're there to support them by offering practical help or just being present. For example, you could offer to drive them to their appointments, or simply spend time with them doing something they enjoy.

Take care of yourself

Set boundaries

Seek support

Make time for self-care. Carve out some time each day to engage in activities that you enjoy or find relaxing, such as reading a book, taking a walk, or listening to music. This can help you recharge and manage stress. It's also important to take regular breaks from caregiving to recharge and take care of your own needs. Remember, taking care of yourself is not a luxury , but a necessity when caring for a family member with a mental illness. By prioritizing your own well-being, you'll be better equipped to provide the best care possible for your family member.

You may feel burnt out or even lost at times, so don’t be afraid to find support or help. Joining a support group for families of individuals with mental illness can help you connect with others who are going through similar experiences. Support groups can provide emotional support, practical advice, and a safe space to share your feelings.

For instance, NAMI, the National Alliance on Mental Illness, is a mental health organization that operates across the country, with a focus on grassroots support. They provide a range of educational programs, advocating on behalf of those who are affected by mental illness. NAMI's services include a toll-free helpline, offering guidance and support to individuals and families.

You can also reach out to friends and family for help and support . Let them know how they can help you, whether it's by taking care of your family member for a few hours, cooking a meal, or just listening.

Finally, set boundaries. Learn to say no when you need to prioritize your own well-being.

And again, take breaks. Always remember: it's okay to take a break when you need it. Taking a short break can help you recharge and better cope with the stress of caregiving. Set realistic expectations, too. Don't try to do everything on your own, and don't expect your family member to make a full recovery overnight.

The Role of Community Support in Mental Health Recovery

Sun, 09 Apr 2023 13:31:00 GMT

Mental health recovery is often a solitary and trying ordeal. Yet with caring people around you, getting better is much more manageable. In this article, we'll examine the role that social and community support play in mental health rehabilitation, as well as the benefits that result for the individual.

Provides a sense of belonging and acceptance

When a person is struggling mentally, they may feel alone and cut off from society. Because of the stigma and misunderstanding surrounding their illness, people may feel isolated and alone.

The effects of loneliness and isolation may be mitigated via participation in a mutually beneficial group. Research has indicated that having a strong social network may aid in the healing process for mental health problems.

People's sense of self-worth and confidence may be boosted in a community that is tolerant and does not pass judgment on them because of their mental health issues. When individuals feel like they belong, they have a more positive view of themselves, and are more inclined to take steps toward better mental health and recovery, including going to therapy and taking care of themselves.

Encourages social interaction and reduces isolation

Offers emotional support and understanding

Isolation and loneliness are symptoms of mental illness that may grow over time and make it harder to get well. This is particularly true for those who have had trouble connecting with others due to trauma , despair, or anxiety.

Being a member of a caring group lowers inhibitions and opens doors to genuine relationships. Group activities, volunteer work, or even just talking to others who have gone through something similar may all help. People's emotional well-being improves when they have more opportunities to interact with others, while social isolation may have a similar effect.

Moreover, community support offers responsibility and inspiration during the healing process. People are more likely to follow their treatment programs and take actions to control their symptoms when they have social support.

Community support can offer emotional understanding and support, which is essential when facing mental health challenges. People may feel weighed down by their struggles, especially if they lack understanding from family or friends.

A supportive community serves as a safe space for individuals to express their feelings without fear of judgment or stigma. This helps them feel seen and heard, offering validation and understanding that can be therapeutic.

Additionally, community support can provide practical advice, coping strategies, and resources. Sharing experiences with others can lead to valuable insights and tips on managing symptoms or tackling difficult situations.

The road to mental health recovery can be isolating and challenging. A strong support system is crucial for promoting resilience, developing coping strategies, and enhancing overall well-being. Community support plays a significant role in mental health recovery by fostering belonging and acceptance, encouraging social interaction, and offering emotional support and understanding.

The Bottom Line

The Effects of Stigma on Individuals Living With Mental Illness

Sun, 09 Apr 2023 13:20:00 GMT

Mental illness affects millions of people around the world. Anxiety and depression are the most frequent types of mental illness affecting 1 in 8 persons in the world in 2019 . The COVID-19 pandemic in 2020 substantially increased the amount of people suffering from anxiety and depression.

Despite this, the stigma surrounding mental illnesses persists. The negative attitudes and stereotypes surrounding mental health conditions can have serious consequences on individuals living with mental illness, including social isolation, discrimination, and barriers to healthcare access.

We have seen first-hand the impact of stigma on individuals and their loved ones. It is essential that we address this issue and work towards creating a more supportive and understanding society.

In this blog, we will explore the effects of stigma on individuals living with mental illness, the consequences on mental health outcomes, and the ways we can challenge negative attitudes and promote mental health.

What is Stigma?

But first, let’s break down what exactly stigma is. Negative social attitudes, prejudices, and discrimination against people because of their appearance, habits, or health problems are all examples of stigma. Stigma, in the context of mental illness, refers to people's preconceived notions and judgments about those who suffer from mental health issues.

There are two main types of stigma related to mental illness: public stigma and self-stigma .

How Stigma Affects People With Mental Health Problems:

1. Social isolation

Isolation is a common result of stigma for those who suffer from mental illness. This may happen if people with mental health issues are afraid of being judged or treated unfairly by society. Loneliness, despair, and anxiety are all symptoms of mental illness that may be exacerbated by a lack of social interaction.

Public stigma:

Public describes the widespread prejudice and discrimination (of the general public) that people with mental illnesses face in today's society. Those with mental health issues may be met with dread, pity, or even disdain because of these feelings. Rejection from society, discrimination, and even physical harm are all possible outcomes of public stigmatization of those with mental illness.

Self-stigma:

In contrast, the term "self-stigma" describes the stigmatizing thoughts and feelings that people with mental illness have about themselves . They may experience emotions of guilt, humiliation, or embarrassment because of their mental illness. Doubt, poor self-esteem, and a diminished quality of life may all result from internalized stigma.

2. Negative stereotypes

3. Discrimination in education and employment

4. Barriers to healthcare access

5. Impact on self-esteem and self-worth

Mental illness is often stereotyped negatively, and stigma may contribute to this. Beliefs that people with mental illness are more likely to act violently, be unpredictable, or be unable to contribute to society are examples of such stigma. Negative generalizations about people who struggle with mental health might make it harder for them to get an education, find work, or make friends.

Stigma can also lead to discrimination in education and employment. Individuals with mental illness may be discriminated against in the workplace or in educational settings, which can limit their opportunities for advancement and success. This discrimination can also worsen mental health symptoms, as it creates stress and anxiety for individuals with mental illness.

Discrimination in the workplace and classroom is another negative outcome of stigma. Discrimination against people who have mental illness in the workplace or school might make it difficult for them to develop in their careers or achieve their academic goals. As a result of the added stress and worry it causes, prejudice may exacerbate the symptoms of mental illness.

Isolation and a worsening of mental health problems may result from the negative emotions triggered by negative attitudes and stereotypes, such as shame, guilt, and doubt. A person's willingness to seek assistance or share their struggles with others may be impacted by negative thoughts and feelings about themselves.

Ultimately, stigma may have profound and far-reaching consequences for those coping with mental illness. To build a more accepting and welcoming community, we must combat discrimination and raise awareness about mental health issues.

But, can we reduce stigma?

How To Deal With Stigma With Mental Illness

Speak out

The reality is that stigma will always be there. Reducing stigma is a challenging and ongoing process that requires sustained effort from all members of society. While progress has been made in recent years towards reducing stigma around mental illness, there is still a long way to go. Many people with mental illness still face discrimination and negative attitudes, and the impact of stigma on mental health outcomes can be significant. However, there are many effective strategies and approaches that can be used to deal with stigma, such as:

Dealing with stigma related to mental illness can be overwhelming and isolating. It is important to have a support system in place to help you navigate these challenges. Reach out to friends, family members, or mental health professionals for support. Talking to someone who understands what you are going through can help you feel less alone and provide a sense of comfort.

If you are experiencing a mental health crisis and need immediate assistance, please call "988" and explain the nature of your problem to the operator.

At Fundamental Change, we understand the importance of breaking the stigma around mental illness and providing support to those in need. That's why we offer a variety of free resources on our website to help you access the care and information you need to manage your mental health:

Federal, state, and county government resources
Non-government resources
COVID-19 resources
Recursos en español
Resources for caregivers
Support groups
San Fernando Valley therapist search

Additionally, we offer informative blogs, such as the one you're reading now, to help you better understand mental illness and develop strategies for coping with stigma. We are committed to promoting mental health awareness and providing resources and support to those who need it. Don't hesitate to reach out and access our free resources today.

Don't be afraid to speak out against stigma and discrimination related to mental illness. Sharing your story with others can help break down stereotypes and raise awareness about mental health. Consider joining a support group or advocacy organization to connect with others who are also fighting against stigma.

Seek support

Practice self-care

Taking care of your mental and physical health is essential in managing the impact of stigma on your life. This can include engaging in activities that bring you joy, such as exercise, meditation, or hobbies. Additionally, seeking professional mental health support, such as therapy or medication, can help you manage your symptoms and improve your overall well-being.

The Importance of Early Intervention in Mental Health Treatment

Sun, 05 Mar 2023 09:40:00 GMT

Mental health is a vital aspect of our overall well-being. Unfortunately, mental health problems can be challenging to identify — especially in their early stages. This is why early intervention in mental health treatment is crucial.

The sooner you can identify and treat a mental health issue, the better your chances of achieving a full recovery. In this blog post, we'll explore the importance of early intervention in mental health treatment and how it can make a significant difference in the lives of those affected.

What is early intervention?

Early intervention refers to the proactive approach of providing specialized support and treatment to individuals who are displaying early signs or symptoms of mental illness.

This approach is not only crucial for preventing the escalation of mental health issues, but it also has the potential to improve a person's overall mental and physical well-being, their engagement in the community, and their long-term socio-economic outcomes.

By intervening early, individuals can access the necessary resources and support to manage their mental health effectively, which can lead to better outcomes and an overall improvement in their quality of life. Here’s a closer look at it:

It increases recovery rates.

When individuals seek treatment for mental health concerns earlier, they have a greater chance of managing their symptoms effectively and reducing the impact on their daily life.

In contrast, delaying treatment can result in symptoms becoming more severe, which can make recovery more challenging and time-consuming.

Moreover, early intervention can help individuals learn coping strategies and develop healthier ways of thinking and behaving, which can lead to sustained improvements in mental health over time.

It can prevent mental health conditions from becoming more severe.

One of the main reasons why early intervention is so critical is that mental health issues often worsen over time if left untreated.

When it comes to mental health, seeking intervention as early as possible can greatly reduce the intensity and duration of treatment required. While some individuals may hope their symptoms will simply disappear, mental illness typically worsens over time, making early intervention all the more critical.

For example, someone experiencing early signs or mild symptoms of depression may be able to benefit from therapy or medication early on, preventing their symptoms from worsening and potentially developing into a major depressive episode.

Another example is an individual who is struggling with anxiety. Without early treatment, they may start to experience more severe symptoms, which can lead to other mental health issues such as substance abuse or suicidal ideation.

When an individual seeks treatment early on, they can receive the appropriate care and support they need to manage their symptoms and prevent them from escalating.

Early intervention can help individuals develop coping skills and resilience.

With early intervention, individuals, especially young adults, can develop coping strategies and skills that can help them better manage their symptoms and build emotional strength.

For instance , if someone is experiencing symptoms of depression such as sadness, hopelessness, and loss of interest in activities they used to enjoy, early intervention may involve seeking therapy or counseling services.

Through therapy, they may learn coping strategies such as cognitive behavioral techniques or mindfulness practices to help them manage their symptoms. As a result, they may become more resilient to stress and develop a greater sense of emotional well-being, which can improve their overall quality of life.

Saved costs.

Reduces stigma.

The cost of mental health treatment can vary widely depending on various factors such as the type of treatment, the duration of treatment, the severity of the mental health condition, and the location where the treatment is received.

Mental health treatment can range from low-cost or free community-based services to more expensive options such as inpatient treatment or specialized therapy programs.

The cost of mental health treatment can also depend on whether an individual has insurance coverage or not. In some cases, insurance can cover a significant portion of the cost of mental health treatment, while in other cases, individuals may need to pay out-of-pocket for some or all of the costs.

When mental health concerns are not addressed early, they can lead to more severe and complex conditions that require more extensive treatment and care. This can result in higher healthcare costs, as well as indirect costs related to decreased productivity and quality of life.

Stigma is a major barrier to seeking help for mental health concerns, as it can lead to shame, discrimination, and isolation.

However, when individuals seek treatment for mental health concerns early on, it can promote the idea that mental health issues are a normal part of life and that seeking help is a sign of strength.

This can help reduce the shame and stigma associated with mental health concerns and encourage more individuals to seek help when they need it.

Additionally, early intervention can help individuals better understand their mental health and learn how to manage their symptoms, which can reduce the impact of mental health concerns on their daily life and enable them to engage more fully in their personal and professional lives.

Never underestimate the incredible power of early intervention when it comes to mental health. At FundaMental Change, we believe that everyone deserves access to the resources they need to thrive.

Our website features an array of resources, including Federal, State, and County government resources, non-government resources, COVID-19 resources, and resources in Spanish. We also offer support for caregivers, information on support groups, and a search tool to help you find a therapist in the San Fernando Valley .

Be Strong, Acknowledge and Express Your Emotions

Thu, 17 Nov 2022 13:14:00 GMT

Whenever we are asked, "How are you?" Instinctively, we respond, "I'm fine," even if we may really be struggling. Our culture teaches us to hide our true emotions and provide a trite, clichéd response.

However, imagine the consequences of going against social norms and saying what you actually think and feel. Imagine you didn't try to bury your feelings but instead spoke openly about them. Most, it seems, would be taken aback. Yet we all realize that being open and vulnerable about our emotions results in deeper relationships with others.

Exposing your own vulnerabilities is an effective method to build stronger bonds with others and create more meaningful connections. You should never assume that being vulnerable indicates weakness. It takes courage to do so, but the benefits of improved immediate connection and stronger connections are well worth the effort.

Feelings are not good or bad, they are just labeled as such.

It's vital to keep in mind that despite the pejorative connotations sometimes attached to them, so-called "bad" feelings aren't inherently bad.

Feelings are not inherently positive or negative; rather, they serve as moods and indicators that draw our attention to the circumstances that provoke them. As a result, we may be inspired to provide more or less of a specific type of encounter, respectively.

Negative emotions, in contrast to certain others, are not always pleasurable to feel. But it's important to remember that feelings like this have a purpose and may be extremely helpful.

It is not the experience of an emotion itself that is good or terrible or healthy or unhealthy; rather, it is the response or conduct that follows from the feeling that is being evaluated. Although we can't always prevent ourselves from feeling sad, angry, or frustrated, we can manage how we respond to these feelings and the actions we do as a result of them.

Consider the emotion of anger. It's normal to be angry sometimes, and that emotion may be useful in figuring out what you won't put up with in a relationship or a scenario. However, anger itself is neither good nor bad, however our responses and actions when we are furious might be judged as such.

Sadness and anger are two of the most challenging emotions to manage. But keep in mind that there will be challenges on the way to achieving any great goal. Opposing this approach will simply make things more difficult. That being the case, accept it. Give yourself permission to feel whatever comes up, unfiltered. Give yourself permission to just exist. Feelings are only ripples on the front of the mind; don't let them keep you trapped.

Be courageous, show your strength by sharing your emotions.

What comes to mind when you consider what it means to be vulnerable? For many of us, being vulnerable conjures up emotions like dread, ambivalence, or embarrassment. It's possible that as a culture we've been conditioned to hide our emotions. What some don’t realize is that showing vulnerability or any kind of emotions for that matter is strength.

It's terrifying to put oneself out there because of the risk of being rejected or failing. That's why it's natural to look for ways to protect ourselves from showing weakness. Despite its negative connotation, vulnerability is an essential aspect of the human condition.

By letting our guards down and being vulnerable, we are able to stop faking and start being ourselves.

Exposing our weaknesses helps us develop empathy. We may lower our guard, making it simpler to comprehend and communicate our emotions and inspiring others to do so. As a result, our capacity for compassion, forgiveness, and love grows.

Being open and honest about our feelings helps facilitate the process. When people are willing to let their guard down, it benefits their psychological and emotional wellbeing.

Do not apologize for showing vulnerability.

In line with that, don't feel bad about shedding some tears.

Whether it's your partner, your parents, your brother, or anyone who asks, "Are you okay?".

Sadness is not something that has to be excused. It's okay to feel sad; in fact, sometimes feeling down is really important in ways that most people can't even begin to fathom.

Review the talk where this article came from

Acknowledging and Expressing Your Emotions

Check out the Video that Inspired this article from:

Jose Cardenas Psy. D

Clinical Psychologist

CEO, Luminarias Institute Inc.

An Educators Tip for Navigating in the Digital World

Thu, 17 Nov 2022 13:07:00 GMT

At a point in her career, she received anonymous emails posing a threat to her. Back then, she didn’t know how to handle these situations. However, she made it a point to overcome it and also pay it forward to help other people navigate their way through similar challenges in this digital era. Especially for children.

She started her talk by an inclusion activity — “we should start by acknowledging that we are the first generation to raise families in both the physical and digital world.” she proclaimed.

What was your first experience with the digital world?

Her first experience with technology was in her third grade. “My third grade teacher brought a radioshack TRS80, she brought it in on a Monday and said go play with it.” she said. They created code, print, games, and more — all of which has taught her skills and dispositions that she still finds useful today. “What I didn’t know then that I know now, is that this device really was serving a means to an end for me.” she continued.

Just like all of us, our first experience of technology really sparked curiosity within us — critical thinking, problem solving, and reiteration. And as technology changes, we still apply these skill to it. But back then, the internet was not highly accessible to the general public. Right now, in 2022, the internet and technology is the new normal. It’s so ingrained in our daily lives that it’s impossible to do day-to-day tasks without it.

“We live in a connected world wherein wherever we go, we are connected to the internet.” she proclaimed.

Preparing the next generation for the digital age

There is a potential danger lurking right within our pockets: our children may be physically next to us, but they might be thousands of kilometers away in a reality where dangers are harder to spot, harder to forecast, and much more difficult to keep at bay due to the prevalence of mobile devices. The result is that raising children in the modern day might seem like a never-ending struggle. You can’t keep the screens away from children forever, can you? Well, it doesn’t have to be the case.

She stated that it’s all about being a good digital citizen, empowering the next generation to create a healthy digital footprint. With that, she created her own digital presence with purpose framework, a data-backed system that helps educators navigate the digital sphere.

The Digital Presence with Purpose Framework

Sharing information, sharing evidence, and sharing resources are all essential principles of the Digital Presence Framework that she developed to help educators reflect on their own online engagement. Although the three components that make up the structure have many parallels, she shows you how to utilize it to launch your "digital presence with purpose.”

Sharing Knowledge

Sharing Evidence

Sharing Resources

This area encourages educators to turn their training or conference experiences into useful models for other educators. Many of us are attending innumerable seminars to learn how to supervise remote learning. Have you learned anything about remote learning and education? If yes, describe your understanding and how you intend to adopt essential student assistance measures.

In this category, educators are encouraged to promote positive change in their school environment by sharing media-rich material that exemplifies the high-quality, contextualized educational leadership actions they promote. For instance, before the pandemic struck, you could post videos of assemblies, photos of finished projects, or certifications of training you attended.

In conclusion, the Digital Presence Framework serves as a place to reflect on how you might best participate and contribute to the online world by drawing on your own work, ideas, and career aspirations.

Taking Care Of Yourself During A Crisis

Fri, 14 Oct 2022 17:24:00 GMT

Fear, tension, and anxiety are all normal responses during times of crisis — but they may be difficult to manage. Depression, anxiety, and feelings of being unable to cope are all normal human experiences. When faced with a difficult situation, we may wonder how to proceed. Too much time spent with exposure to news and social media may also have a harmful effect on physical and mental health. It is crucial to prioritize self-care in light of the present international situation.

At the 4th Annual Mental Health Symposium, LA County Department of Mental Health's Franklin Ramero, MSW, LCSW shared advice on how to care for oneself in times of crisis. Check out what he had to say below.

It’s not about perfection it's about reflection

“Give yourself the permission to make mistakes and reflect on how you might want to do things differently the next time.” he says.

Performing with the goal of perfection in mind constantly causes a tiny increase in tension, which leads us to assume that any of our next movements might result in our demise. During difficult times, having patience for yourself is a great way of practicing self care.

Instead of striving for ultimate perfection all the time, simply take time to reflect — especially when you’re overwhelmed. For instance, as a parent, it’s very normal to get flooded with feelings of anger and frustration. Sometimes, you’d even wish you never had kids at all. This is normal, but make sure you don’t dwell on them, as it can wreak havoc on your long term emotional health.

The next time you feel frustrated, take some time to breathe and be in the moment. “Be gentle with yourself and realize that we are all a work in progress and we're trying to do the best we can with what we have.” Ramero states.

Gratitude

You’d be surprised at how gratitude can incredibly help in unprecedented times. Taking the time to recognize the positive aspects of your life is essential during times of crisis because it enables you to alter perspectives, ease fear and worry, and retain a positive attitude in unsettling situations.

Expressing gratitude can be done in a lot of ways. You can start a gratitude journal where in your just list down one to two things that you’re grateful for each day. It can also be as simple as sending a thank you note to your friend, or hugging your family member.

Resources for practicing self-care

Franklin Ramero also shared different resources that people can use to help themselves cope in stressful situations:

Mindful USC:

Take 5 Breathing

UCLA Health/UCLA App:

Classes, programs, and activities hosted by Mindful USC aim to promote learning, well-being, knowledge, compassion, and community.

Developed by the UCLA Mindful Awareness Research Center, this application makes it simple to meditate attentively wherever you are. It has a wide variety of options such as:

Meditations in English and Spanish.
Meditations for health conditions
Videos that explain the basics of meditation, recommended positions, and the research behind mindfulness
Podcasts every week; each episode is a 30-minute reflection on a new topic that listeners may browse or save.
An independent meditation timer

Take 5 breathing encourages kids to focus on taking five deep, steady breaths in through the nose and out the mouth. You can see Franklin Ramero’s demonstration through the video below.

Moving Together With Purpose With Blake Bolden

Fri, 14 Oct 2022 17:18:00 GMT

Blake Bolden , Growth and Inclusion Specialist and AHL Scout for the Los Angeles Kings, shared her inspiring story of overcoming obstacles and breaking boundaries at our 4th Annual Mental Health Symposium.

Bolden started working with the LA Kings in January 2020. For her, it was definitely an interesting time to start a job. “If you asked me six months before that, I would’ve told you ‘no way, not possible’ and ‘what are you talking about’” She said.

Starting With A Dream

She was six years old when she first got introduced to ice hockey. Her mother introduced her to her boyfriend at the time, who just so happened to work part-time for a local hockey team as a security guard and would take her to ice hockey games often.

“I was only a child so it was like going to an amusement park for me.” She stated. “I saw the players and they looked like gladiators on their equipment and watched them skate so fast and hit so hard.” She added.

One day, she turned to her mom’s boyfriend and asked if she could play. With excitement and his full support, he took her straight to play. According to her, they collected all of the secondhand equipment that they could find. She had a hockey stick that was way too long, hockey pants that were extremely short, and skates from a different generation.

“But I didn’t care because I just wanted to look like the gladiators that I was enamored with” she said jokingly.

Deciding to move and push limits

After a few months, she began to get comfortable, and started to excel very rapidly. Soon enough, she began to play travel hockey in one of the best boys teams in the state. Back then, she was the only girl in the team and innocently told her mom one day that she wanted to be the first black woman to represent the United States in the Olympics for ice hockey.

Bolden grew up playing this predominantly white sport and unfortunately she never saw anyone of color playing with her. “I would turn on the TV and watch Jarome Iginla, a black player, but even still — he was a man.” She said.

Some time after, she was fortunate to attend and get a scholarship to a prep school in Lake Placid New York and be recruited to play division ice hockey. And yet again, she found herself being the only person of color in the school for four years straight.

Bolden also got a full athletic scholarship to Boston College and stated that once she did, she felt like her long term childhood dream seemed to get closer and closer. Eventually she landed tryouts for the national team and won two world championships.

Pitfalls and challenges

Fast forward to 2014 — Sochi, Russia was her year, her time to be an Olympian, she hoped. Unfortunately she got a call after she graduated stating that she would not be centralized. Devastated and heartbroken, she was cut from the team indefinitely.

Bolden claimed that she spiraled into deep depression. After that heartbreaking news, felt like she lost her sense of direction and drive. “I was in my early 20s and I lost myself.” She said.

For a few months, Bolden took some time to sit in her pain, and even saw a therapist to help her heal.

Your greatest setback can lead to your greatest breakthrough.

But, one day, she had a startling intuition that her hockey career was not over.” In place of the Olympics in 2014, she was the first black woman drafted in the first round of the CWHL. In October 2015 she became the first black woman to play professional women’s ice hockey.

At times she found it very confusing discovering who she wanted to be and who she was becoming. As a young girl. she would constantly have to ignore ignorant comments and gestures that were made to her because of her differences.

She ended her speech inspiringly with words to remember: “I am grateful now to hold a stake in the game — not only to continue to push the boundaries of the sport as a woman and as a person of color but to give back. And hopefully open doors for those for even just a little bit curious to peek inside. So that's a short reminder we never fail, we always grow.”

The COVID-19 Vaccine and Mental Health: Overcoming Vaccine Anxiety

Fri, 23 Sep 2022 15:33:00 GMT

Early in December 2021, figures showed that more than 2.3 million children ages 5 to 11 had contracted COVID-19, with 209 reported fatalities. However, despite the approval of a vaccine that is 90% effective in avoiding the sickness for younger children in late October, such numbers evidently aren't persuasive enough to convince many families to get their kids vaccinated.

At the 4th Annual Mental Health Symposium, Dr. Ilan Shapiro touched on the subject of vaccine hesitancy — and how it affects parents, children, and mental health.

Shapiro is among the physicians and pediatric practice leaders in the United States who push for healthier, open discussions about vaccination in order to combat fear, misinformation, and ultimately safeguard the community from COVID-19.

It’s no secret that the COVID-19 pandemic has deeply affected the well-being of children. Isolation, anxiety, school closures, loss of socialization, are just a few examples.

As a parent himself, Dr. Ilan Shapiro saw his children suffering from anxiety and depression symptoms. When he first heard about COVID-19 in 2020, he let his kids stay at home, with little to no social interaction. “But as a father, I would give absolutely everything to protect them,” he said.

Shapiro shared his experience of his first encounter with the vaccination, being among the first 50,000 physicians in America to get access to vaccines. Since most vaccinations are developed over an extended period of time, it was natural that there were many concerns about the rapid approval of the COVID-19 vaccine. Nevertheless, as a healthcare professional, he proceeded.

The battle of guilt and fear with the COVID-19 vaccine: effective, but is it safe?

Having been vaccinated himself, Shapiro felt guilty that he couldn't give his children the same peace of mind and freedom that he had, so that they could continue enjoying their childhood.

In November 2021, the CDC finally announced that children aged 5 to 11 could and should be vaccinated against COVID-19 using the Pfizer-BioNTech pediatric vaccine.

He was thrilled to be able to protect his family with the vaccination. But he, too, was fearful — just like everyone else.

“Is there anyone here that likes any kind of medical procedure? Exactly.” He said jokingly.

Parental reluctance to vaccinate their children, whether with the COVID-19 vaccine or with standard flu shots, is something that all parents experience at some point. Vaccine hesitancy may be caused by several factors, including fear, misinformation, and apathy.

“COVID-19 is just like a cold for kids” he kept hearing. But as a pediatrician working for the American Academy of Pediatrics, he would see unvaccinated children in the ICU — suffering from health conditions and prolonged COVID-19 infections.

The fears of uncertain, long-term negative effects, particularly with the COVID-19 vaccination, are all amplified by the rapid dissemination of false information on the internet.

So, how do we overcome all these fears that come with it?

How To Overcome Vaccine Anxiety

"We are no longer in 2020, we have a wealth of information to safeguard them. There are several answers." Shapiro remarked.

1. Beat misinformation: make data and evidence-based decisions

We normally don't respond well to a lot of uncertainty, notably when it comes to our wellbeing and our body. But, knowledge is power.

Understanding the history of vaccinations is essential for overcoming vaccine reluctance and increasing vaccination rates during important times. Vaccine development often takes up to 10 years. With the COVID-19 vaccine, this timeframe was accelerated — but no procedural stages were bypassed.

Take the time to investigate any immunizations you're receiving so you can comprehend their ingredients — how they've been administered, the vast amount of study behind them, and the possible side effects. Look at the numbers. Assess the official data. Look to trusted and reputable organizations.

Naturally, there will be some things that are hard to understand, but discussing these issues with your doctor may help you gain a better perspective and feel at ease.

“I needed to put my feelings aside, look at the evidence-based information that we have, and make a decision. I vaccinated my kids, they have been doing amazing and they're about to have their booster.” Shapiro stated.

2. Reassurance vs. lecturing: having healthy, open, and meaningful conversations

“Everytime I talk to a parent, they tell me ‘you know doc, I’ve been waiting”. Shapiro expressed that some of the parents he had spoken to had been anticipating doctors would immediately and aggressively lecture them about the vaccine.

But, this is certainly not the case. Medical experts are here to educate, reassure, and ease any worries and questions you have.

And we should approach others in the same way when someone (may it be a family member or a friend) opens up about their fears about the vaccine.

“We had the data, we had the information, and I jumped in.” he stated. “People were getting sick. I’m a doctor. We’re like soldiers — we need to protect them.

For the first time I actually understood soldiers and firefighters fighting to end the problem instead of running away from it. I needed to be here with my patients, connecting. And I needed a shield to protect myself and not bring any presence to my own kids.” he added.

3. It’s okay to be scared.

“It’s okay to be scared, it’s okay to have questions. But, it’s not okay to grab misinformation from the outside and try to justify your feelings.” He praised.

Being scared is a completely normal response to everything that’s been happening in the world. But, things might go wrong if you allow your anxiousness to take over your judgment completely.

Fear is a warning that it's time to take a step back and consider how you'd like to react. Exploring what is already known about the vaccinations will help you provide a more honest judgment of the amount of risk involved.

“This is the moment that we need to be vaccinating our communities against fear with a dose of truth.”

Self-Care for Parents And Caregivers

Fri, 23 Sep 2022 15:18:00 GMT

It takes a lot of time, effort, and dedication to be a parent, guardian, or primary caregiver. You’re always on the go; jam-packed with cooking, cleaning, playing, calming down tantrums, and so much more. Not to mention the additional responsibilities you have at work or for other family members.

It definitely takes a physical and emotional toll on your life, and leaves you with very little time for yourself. But, don’t forget: you should prioritize your health, too.

We know it’s easier said than done. Being a better provider for your kids and loved ones always starts with taking care of yourself.

Self-care doesn’t always have to be expensive, luxurious, or lavish. It means doing anything, even the littlest things, to nurture our own physical, mental, and emotional well-being. It can take on various forms. From making sure you have adequate sleep to taking frequent short pauses to engage in some movement.

At the 4th Annual Mental Health Symposium, psychiatric social worker Dr. Alejandra Acuna , LCW, addressed self-care for parents and caregivers. “If a society values its children, it must cherish their parents” she stated. She also revealed five science-backed and proven self-care strategies for caregivers — all of which are very simple and take just a few minutes of your time.

1. Belly Breaths

Life is so fast paced when you take care of kids. Sometimes you just simply forget to breathe and calm down. You’d be surprised at how much breathing and being in the moment can do. Doing some deep belly breaths or diaphragmatic breathing can make all the difference.

Diaphragmatic breathing makes use of the diaphragm. This is the muscle that stretches out across your lower abdomen like a parachute and plays a crucial role in breathing. A few minutes of this lets you take full, mindful breaths, instead of short and shallow chest breathes.

Breathing shallowly in the chest restricts the amount your lungs can expand on inhalation. It restricts you from exhaling stale air in your lungs. This pattern of breathing often happens under stressful situations.

Therefore, diaphragmatic breathing might be an effective approach for managing stress that you can practice almost anywhere. Here’s how to do it:

How to Do Diaphragmatic Breathing:

Get down on your back on a sturdy and comfortable surface.
Lay flat on the floor with your feet bent at your knees.
Place one of your hands on top of your chest, and the other on your stomach, just below the ribs.
Imagine your stomach inflating from bottom to the top.
Exhale gently while pursing your lips and deflating your stomach.

You can also do this while sitting or standing. But, taking time to lay down while doing this practice will surely relax your body for a few minutes.

2. Progressive Muscle Relaxation Activities

Progressive muscle relaxation (PMR) is a method of deep relaxation used to manage tension and anxiety, alleviate insomnia, and lessen symptoms of some forms of ongoing discomfort. It is centered on the fundamental practice of clenching or contracting a muscle group, accompanied with a relaxation phase where all the tension is released.

Progressive muscle relaxation has been used in conjunction with conventional therapy to alleviate symptoms in a variety of illnesses, including migraines, acute pain, hypertension, and gastrointestinal issues. You can do it with just a few simple steps:

How to Do Progressive Muscle Relaxation

As you inhale, tense up a certain muscle group (you can use your hands) for 5-10 seconds, and then release it all at once while you exhale.
Pause for 10–20 seconds between sets, then go onto another muscle group.
As you release, notice how your body feels as the muscle group relaxes.

While you do this, imagine letting go of all the stress and built up tension you have on your body.

3. Positive Reminiscence

Sometimes, we often find ourselves looking back on the past. May it be something you saw or heard on TV, a conversation you had with your kids or grandkids, or a simple shared experience. Use your memories to your advantage! Think back on a moment in your life that made you feel good, joyful, humorous, reflective, or fascinated. Studies have shown that happy memories may greatly improve one's quality of life. Remembering happy times and individuals from the past may provide comfort and joy during difficult times.

4. Lemon Brushing

Dr. Alejandra Acua demonstrated how brushing your body with a lemon (others use eggs, herbs, or dry brushes) can help with stress and relief.

All you have to do is gently massage and rub the lemon to different parts of your body — get to know your emotions and learn what feels right for you.

Stress and cortisol levels are shown to decrease as a result of this. Restoring vitality to the adrenal glands is one approach to feel better physically and mentally. Minimizing stress in your life is essential for maintaining healthy adrenal glands. If you can learn to manage stressful events with more ease, the adrenal glands will function better and you will feel healthier overall.

Some studies have also shown that massage therapies, including brushing, may reduce stress and cortisol levels in the body.

5 Science-Backed Self-Care for Parents And Caregivers

5. Surround Yourself With Supportive Relationships and Calming Activities

The presence of happy, optimistic individuals in our life inspires us to grow and flourish. Additionally, research suggests that having a close friend may help ward off feelings of loneliness and reduce the negative consequences of stress.

Having a good social circle may have a beneficial effect on your emotional and psychological well-being. When you surround yourself with supportive individuals, you have a greater feeling of belonging and assurance in yourself.

Other research demonstrates that the stress hormone cortisol is released in greater quantities when individuals are lonely. Anxiety, despair, and even physical ailments like diabetes, cancers, and cardiovascular disease have all been related to elevated cortisol levels.

Having supportive friends and family around might help you deal with tough emotions like stress, worry, and despair. People that are optimistic contribute to your happiness, will help you grow, and console you when matters are tough.

Positive individuals are upbeat, enthusiastic, hopeful, and insightful. The law of attraction states that you become like people that you spend the most time with. So, be mindful of the people you let into your life. Avoid destructive friendships and colleagues that deplete your energy.

As a parent and caregiver, it’s very important to have self-care techniques. Take it easy on yourself, too. You are doing the best you can, and that’s enough.

FundaMental Change Speaks to Student Filmmakers

Sat, 25 May 2019 17:39:00 GMT

https://www.facebook.com/EachMindMatters/videos/462632617817965/