Suicide Prevention Awareness Month, observed annually in September, serves as a crucial reminder of the importance of promoting mental health, offering support, and fostering hope to prevent the tragic loss of lives to suicide. Death by suicide among service members, veterans, and their families is becoming a national crisis. This population is at higher risk for common risk factors, including experiencing a mental health condition and having a physical health problem.

On Thursday, September 7^th, Magellan Federal hosted a webinar, “Suicide Prevention Strategies and Resources for Military Families” focused on the prevalence of suicide in the military and the resources and strategies that can be used to reduce military suicides.

In this Q&A, webinar panelist Jason Kuttner, Magellan Federal’s supervisor for the Adolescent Support and Counseling Service, shares insight into his work with suicide prevention.

Q: What is your role with ASACS and how were you able to develop the Suicide Risk Assessment protocols?

Jason Kuttner: I have been the ASACS Program clinical supervisor for Hawaii since 2018. I’ve been with the program since 2012, first as a counselor in Japan and Germany, then as a clinical supervisor for Asia from 2015-2018. Prior to working with ASACS, I worked in crisis mental health services in Oregon where I had a variety of roles including conducting involuntary commitment investigations, providing emergent crisis counseling services, and helping train law enforcement professionals as part of the CIT (crisis intervention training) program. In these roles, I have worked with countless individuals in mental health crises. I’ve had extensive training in best practices for working with suicidal individuals and I’ve been able to learn from first-hand experience what works to de-escalate crises including implementing wrap-around support to keep people safe in the short and long term.

Q: When discussing suicide prevention how are the needs of a service member or a veteran differ from a civilian?

Kuttner: Suicide rates among veterans are significantly higher than in the civilian population. Veterans are 1.5 times more likely to die by suicide than non-veterans.[1] Reasons for this include high exposure to trauma, stress and burnout, isolation and loneliness, easy access to and familiarity with firearms, and difficulties integrating into civilian life. Active-duty service member suicide rates have been climbing in recent years and are now on par with the general population. One of the most significant challenges with service members is reducing the culture of stigma to access mental health services. There is a perception that accessing mental healthcare may jeopardize a service member’s career opportunities. All the branches of service are working to try to reduce this stigma and to make it easier for service members to seek help when they need it.

Q: In your webinar presentation you mention the need for more community-based prevention. What does community-based prevention look like and why is it needed?

Kuttner: Community-based prevention means simply helping and encouraging people to find ways to connect with others. The most effective of these are not framed as ‘suicide prevention’ per se but are ways for people to find others with common interests to engage with. This can include hiking, recreational sports leagues, motorcycling groups, service work and volunteering, music and arts, spiritual and religious organizations, and basically any kind of hobbies and interests that people can do with others. In person, social connection is an important antidote to mental distress which is often exacerbated by isolation. Increasingly people are connecting online through social media, multiplayer gaming, and other ways. While this seems like a good idea and can be a way to connect with like-minded people, research has been showing a correlation between increasing use of social media with higher rates of depression, anxiety, and loneliness.

Q: Where can a service member, a veteran, or their family go if they feel depressed or are having thoughts of committing suicide?

Kuttner: There is good help there! The 988 mental health crisis and suicide lifeline was rolled out a little over one year ago. The lifeline connects people to local mental health support services including veteran-specific services. You can call or text and help is prompt, confidential, and professional. It is so important to know that there is no shame in having depressed and even suicidal thoughts; these are very common, and most people will have times in their lives when they experience dark thoughts including morbid ruminations. We need to reinforce the message that none of us are alone. Talking to somebody about these thoughts actually helps. The more people who are trained as peer supports to be able to know how to listen and talk to a person who is depressed and possibly suicidal the better. Many communities have access to free suicide prevention training such as ASIST and SafeTalk which are intended to train regular, non-mental health professionals to know how to be there for family members, friends, colleagues, and others who may be experiencing mental distress.

For service members who are worried about the stigma of accessing mental health support, chaplains are professionally trained to provide help and can help service members navigate their thoughts and feelings and help them determine what the next steps are to keep them safe. Also, the MFLC program- military family life counselors- are licensed mental health counselors contracted to provide non-medical counseling to service members and their families. MFLCs provide experienced guidance to help people resolve issues and access additional support if necessary.

Q: What are some barriers that might prevent a service member or a veteran from seeking help?

Kuttner: The most significant barrier is stigma- being worried that asking for help is a sign of weakness or might jeopardize their career or status in some way. It is so important to recognize that life is so much more than this present moment. Most suicidal crises are centered on the view that the circumstances that have led to this moment are not resolvable without an immediate and permanent way out. Sadly, the consequences of suicide have a ripple effect that can profoundly affect hundreds or more people in a person’s life. The crisis that a person is experiencing in the present moment can be overcome and the first step in doing so is letting it out, talking to somebody, and letting another person in to help bring some light into the darkness.

Who should watch this webinar and what would they gain?

Kuttner: Anyone who is interested in learning more should attend. Suicide has impacted or will impact most people at some point in their lives. All of us have times of difficulty and have people in our lives who suffer mental distress. The more we can do to get the word out that help is available and there are things that all of us can do to help ourselves and others in our lives, the better.

If you missed this important webinar, click here to watch the replay: https://www.magellanfederal.com/whats-new/mfed-inform/suicide-prevention-strategies-and-resources-for-military-families/

[1] National Veteran Suicide Prevention Annual Report,  September 2022

Human connection is critical to improving performance and overall wellbeing in a sustainable way. This topic is the focus of the upcoming Magellan Federal webinar on Wednesday, July 19^th. Leaders are encouraged to join Magellan Federal’s cognitive performance coaches for the webinar, Human Connection: Creating Conditions for Thriving Individuals & Organizations, to understand the indicators of thriving conditions, how connection drives those conditions, and learn strategies to help you implement them in your daily life.

Event panelists for this informative webinar included Dr. Jon Metzler, Senior Director of Human Performance; E. Kruise, Cognitive Performance Specialist; and Meg Helf, Cognitive Performance Specialist.

Read the Q&A below for a few insights from our experts on human connection and wellbeing.

Q: Why do we need human connection? What are the benefits?

E. Kruise: Our brains are literally wired to connect and need connection for survival. Our brains will alert us when our need for connection is threatened. When we experience social pain our brains fire in the same way as when we experience physical pain, alerting us of the threat of disconnection. Just as pain alerts us when we are physically injured. When we are experiencing disconnection, we move into self-preservation mode and become self-focused; we are more likely in this mode to perceive others and the world around as threatening. As a result, we reinforce our feelings of disconnection. Furthermore, when we feel lonely, our sleep is impacted, our health is impacted. Loneliness increases our odds of an early death more than obesity, excessive drinking, or smoking 15 cigarettes a day. When we feel connected or a sense of belonging, we not only improve our own personal well-being and performance, but we also increase group cohesion, creativity, innovation, and the well-being and performance of the entire team.

Q: What are a few ways to create conditions for thriving individuals?

Meg Helf:

• Self-awareness of our mindsets and how our bodies operate is a first step in understanding that other people, with different backgrounds and upbringings, hold different mindsets, and their bodies may have learned to operate differently. This deep inner self-work takes time.
• At a baseline, prioritizing a culture of connection. Creating a sense of belonging by truly seeing each other. We can do this by approaching others with patience, curiosity, generosity, and vulnerability.
• Model Humility and Curiosity – Demonstrate situational humility. Identify and share where you have gaps in knowledge, skills, or abilities. Share your areas of development and plan. Ask for help. Ask a lot of questions about others’ challenges, ideas, concerns, and feedback.
• Encourage and praise Input and Initiative – Acknowledge and appreciate questions, ideas, concerns, or challenges shared by people. Encourage everyone to share. Praise an individual’s willingness to assess and then act independently on tasks or projects.
• Provide vision and the “why” – Paint a clear picture of what success looks like. Emphasize purpose, what’s at stake, why it matters, and for whom. When people are able to connect their values and purpose to the task, goal, or project, we see an increase in motivation. Keep the purpose top of mind, discuss, and ask for clarity if uncertain.
• Seek and provide effective feedback – Provide caring, direct, and honest feedback in a timely and consistent manner. Ask for caring, direct, and honest feedback and model effectively accepting that feedback. This demonstrates that we care about each other’s success and believe in their abilities.

Q: What are the signs that there is a thriving organizational condition within the workplace?

Kruise:

• People value other’s unique interests, skill sets and abilities. In turn, people feel valued and a sense of belonging. They are empowered to bring their full authentic self.
• People take risks because they are not afraid to fail. Failure is only an opportunity to grow, get better, produce a stronger solution, etc.
• People speak up, share, and challenge each other.
• People listen to and tune into others, not just what they are saying, but also how others are feeling.
• People are taking initiative, proactive, present in the moment, and emotionally interested in their tasks.

Q: In May, the U.S. Surgeon General issued an advisory calling loneliness, isolation, and lack of connection a public health crisis calling it a “Epidemic of Loneliness and Isolation.” Do you agree or disagree that this is a public health crisis? Why?

Helf: Absolutely! Although the recent COVID pandemic has brought the awareness of isolation and loneliness into the spotlight, levels of social connection have been declining for decades. Our need as social beings is innate and ingrained in our fabric. Our ability to support each other and work together is what has made the advancement of our society possible. Mother Nature has made the bet that the best thing for our brains to do, at any given moment, is to see the world socially.

Unfortunately, various changes within our society have changed the way we develop and maintain relationships, how often we engage in meaningful connections, and with whom. Unlike the sensations of hunger, thirst, and pain, which alert us that our bodies need food, water, or care for injuries, many individuals are not as attuned to or aware of the sensations of social pain. Social pain is a real pain, alerting us that social connection is missing. Social pain literally appears on brain imaging the same as physical pain. Many of us, however, may not intuitively connect what we are feeling to the social disconnection that is driving us. Even if we are aware of our social disconnection, there is still a stigma around loneliness and may be difficult for individuals to discuss openly. Furthermore, when we experience social isolation and loneliness for long periods of time, we see a diminished ability to foster what we need most: deep meaningful connections. Social disconnection causes real changes to our brains and bodies. These changes manifest in our performance, health, cognitive functioning, longevity, and wellbeing. We, as a culture and community, need to prioritize connection at work, in our communities, and at home to reorient to what makes us function at our best: connection to other people.

Q: How does a lack of connectivity negatively impact wellbeing and productivity in the workplace?

Helf: When we don’t feel a true sense of belonging, we hide our authentic selves, we create a filter for our behavior. This impression management leads to hesitation. Instead of sharing ideas and asking questions, our focus is directed toward how we should act based on how we think we will be perceived. A culture of holding back leads to less efficiency, less innovation, and diminished performance.

Kruise: A lack of connection in the workplace increases the likelihood of individuals operating in self-preservation, or at least self-interest, mode. Thus, people are more focused on themselves and more likely to perceive what is going on around them as negative or a threat. This can lead to more conflict, less growth and development, less creativity and innovation, less collaboration, and ultimately performance suffers.

Q: Who would you benefit from attending this upcoming webinar and why?

Jon Metzler: Everyone! The concepts and strategies we discuss can be leveraged at any level of an organization in any environment or at home, with our families, hobbies, sports, activities, and social lives.

Click here to watch the replay of the July 19^th webinar.

Resources:

•  Human Connection_Creating Conditions for Thriving Individuals & Organizations.pdf
•  Human Connection_Thriving Organizational Conditions_Magellan Federal.pdf

This article was originally published on MFed and written by Tristen Wendland, MS, LPC.

When you hear the acronym PTSD (post traumatic stress disorder) most think of combat war veterans.  Post Traumatic Stress Disorder is a fairly new term.  In WWI and WWII it was referred to as shell shock or combat fatigue.  The term was developed in the 1970s after the Vietnam war when servicemembers returned with similar symptoms.  It wasn’t until 1980 that the American Psychiatric Association officially recognized it as a disorder.

According to the National Institute for Mental Health, it is estimated that around 6-7% of the US population will deal with some PTSD in their lifetime.  According to Department of Veterans Affairs, Woman are at higher risk at 8% compared to Men at 4%.   PTSD can be related to natural disaster, a serious accident, terrorist attacks, mass shootings, combat, sexual assault, or other types of violent assault.

While working for Department of Veterans affairs I had the opportunity to work with many combat veterans over my career.  One comes to mind.  He was a young Army veteran who worked in EOD (Explosive Ordnance Disposal).  During his time in the US Army, he was deployed 3 times.  During his last deployment he was injured during a mission when a bomb he was defusing exploded leaving him permanently disfigured and without the use his dominate arm.  After 8 years of skin grafts, multiple surgeries, and ongoing therapy he was ready to discuss returning to school and work.  He applied for Vocational Readiness and Employment through Department of Veterans Affairs CH31 program, and I was assigned his case.  We started off slowly with him only taking 1 class at a time.  Working up to part time school in person was a challenge.  The physical scars on his face and mangled arm were hard to miss.  Over the 5 years that I worked with him I saw him succeed and fail and celebrated his achievements and milestones and encouraged him when he stumbled.  Often having to take breaks when he stubbled back.  What I learned from him is that the will and want to work and succeed is 90% of the battle for people with emotional scars.  His goal was never to be who he was previously but to be who he is today.  A better version of himself who can feel satisfaction from employment even at a part time level.  Success was self-determined, and not dictated by a 40-hour work week or paycheck.

So, when it comes to employment what is the impact on your workforce?  According to the American Psychologic Society, the symptoms of PTSD sometimes cause significant distress for many individuals.  It impacts their social and occupational participation to a degree that is significant.  It can impact their ability to engage in selfcare and home care activities, education, and work roles as well as social and leisure activities.

What can you as an employer do to minimize or accommodate an employee suffering with PTSD? According to US Department of Labor Workers Compensation, Employees may benefit from returning to work on a part‑time basis.  Modified work schedules or shared employment can be beneficial. In terms of workplace accommodations, each person will have specific needs, and you really have to look at accommodations based on that individual. Here are some options:

• Providing instructions or job-related responsibilities in writing as well as verbal instructions.
• Offering additional training or refreshers to assist that individual with some of the memory difficulties.
• Allowing workers to maintain more flexible schedules and being able to take time off for any treatment or appointments that they have to attend.
• Permitting extra time to complete non-urgent tasks.
• Letting employees wear noise canceling headphones to reduce distractions while they’re working.
• Increasing the amount of light in the work environment to help maintain alertness and help them improve concentration.
• Removing any emotional triggers that remind the employee of the trauma that are upsetting (when possible).
• Making sure parking areas are well lit or that security personnel is available to accompany them when walking to a car or unsafe locations in the dark.

According to the Recovery Village, with treatment the prognosis is positive that PTSD symptoms can be managed.  While approximately one-third of people do not achieve full symptom elimination with treatment, most individuals experience a significant reduction in the intensity of their symptoms. It is important to understand when an employee is struggling, and performance is low there maybe underlying issues that can be accommodated or addressed by managers.

Sources:

National Institute of Mental Health. “Post-Traumatic Stress Disorder (PTSD)“ https://www.nimh.nih.gov/health/statistics/post-traumatic-stress-disorder-ptsd .” November 2017. Accessed May 9, 2023.

U.S. Department of Veterans Affairs. “How Common Is PTSD in Adults?”  https://www.ptsd.va.gov/understand/common/common_adults.asp  February 3, 2023. Accessed May 9, 2023.

U.S. Department of Labor Workers Compensation. “How PTSD is Affecting Return to Work” https://www.genexservices.com/insights/workers-comp/blog/how-ptsd-affecting-return-work  August 2019. Accessed May 9, 2023

The Recovery Village. “PTSD Statistics and Facts” https://www.therecoveryvillage.com/mental-health/ptsd/ptsd-statistics/#:~:text=70%25%20of%20adults%20experience%20at,some%20point%20in%20their%20life  May 2023. Accessed May 9, 2023.

The Exceptional Family Member Program (EFMP) provides care and services for military families with special needs – whether that is an adult or child. The program has served over 55,000 Army EFMP family members across a total of 32 locations within and outside of the continental U.S. In this Q&A with Magellan Federal senior program analyst Brandon Greenwood, we learn more about the important work with special needs families.

How does EFMP work?

Greenwood: There are three components to EFMP: Medical, Human Resource Command HRC(Assignments), and Family Support. Magellan System Navigators fall under the Family Support umbrella where we offer non-clinical case management to our clients. We provide support to soldiers and their dependents to make their transition to and from their duty stations as seamless as possible all the while providing support groups, educational workshops, Individualized Education Plans (IEP) assistance, and bringing exciting and inclusive special events to our population.

What are System Navigators?

Greenwood: System Navigators take the guesswork out of locating services in a brand-new environment for our clients, by forming relationships with community partners and service providers and connecting them to our service members and their families.

Clients are encouraged to collaborate with their Systems Navigator (SN) to create a service plan so that their individual goals are taken into account. A goal for our SNs is for them to empower our families to be the best advocate for their Exceptional Family Members as they can. We want to equip them with as many tools and as much knowledge about EFMP as possible so when they relocate, they are better prepared and informed for what may come.

How does this help families with children?

Greenwood: Our Systems Navigators also assist families with a dependent who has a special educational need with their Individualized Education Plans. SNs are trained in Wrightslaw Special Education and are able to educate parents and caregivers about their child’s IEP, point out inconsistencies, correct language that may not be beneficial to the child, and also attend the meeting with the family in a support role.

Wrightslaw is a training course that provides the knowledge build-up for Special Education Law and Advocacy.  It helps the System Navigator to better understand the challenges our EFMP families experience each day in the school system.

Our SNs play a large role in the planning and execution of special events. There are several events across all our military bases, however, most of those events aren’t inclusive for those with special needs. The EFMP family support program, along with the help of our SNs, create themed special events that are sensory-friendly and created with our EFMP families in mind. These events have become so popular that many sites have made them open to the entire base.

How can someone get connected to the EFMP?

Greenwood: To learn more about EFMP and the support available to your family, reach out to your local EFMP Family Support office. EFMP Family Support providers play a critical role in providing information, referral, family needs assessments, and family service plans to help you achieve the goals that are unique to your family.

Source: MilitaryOneSource

Within the fascinating experience that is life, change is a continual occurrence, and an example of ongoing change is that which is experienced through loss. Humans experience loss in many ways, commonly through the death of a loved one or the end of a relationship. A key component of loss is grief.

Grief is a personal process connecting the emotional, social, and physiological realms and is closely tied to overcoming the crisis that comes with loss. For some, grief may be a time involving self-acceptance and self-discovery, while for others, it may be a time of isolation and denial of reality. No matter how it is experienced, it is a journey of mental, emotional, and relational readjustment that may substantially alter a person’s daily life.

Professional counseling can help those experiencing loss and grief identify internal and external resources available to them promotes empowerment, a sense of community, and encourages grieving in healthful ways. Below are tips to support those struggling with loss while also incorporating self-care practices.

Grief Guidance

• Acknowledge grief is a personal experience and listen to the person without an agenda.
• Honor the grief someone is experiencing while being prepared to give the person space.
• Learn what spiritual practice or creative outlet allows the person to connect with their sense of meaning and purpose, then make recommendations accordingly. Not everyone will feel comfortable drawing or journaling.
• Observe how the person is moving through the grieving process and refer as needed. Some may seek a spiritual approach, while others may benefit from a grief counselor if they require more specialized care.
• Maintain self-awareness. Ask yourself, “How does dealing with someone grieving make me feel?” “Does it trigger any personal memories?” “To what extent can personal issues be distracting?”
• Be respectful of the person’s grieving and don’t turn encounters into interrogation sessions. Through self-awareness one may realize addressing someone’s grief can be anxiety provoking.
• It is okay to respond with, “I don’t know”.
• Grief counseling can trigger emotional reactions that may be new and uncomfortable. If this occurs, don’t hesitate to seek support from a trusted person.

Grief Resources for Military Families

One very important component when addressing the process of loss with someone is that, similar to a crisis, the grieving individual may not have the frame of mind, the peace, or the support to address even the most essential basic needs. It may feel as if with the loss comes a loss of connection and where to look for help. Having an advocate who is attuned with the resources available within the military community can be a game changer. The Military & Family Life Counseling (MFLC) program is available to all service members and families for on-installation support with a number of life’s challenges through free, short-term, confidential non-medical counseling. MFLC counselors can help bridge the gap between the grieving person or family and the different agencies that can provide resources to aid during times of despair. Start by contacting your installation’s Military and Family Support Center for more information on the MFLC program. Reaching out for help and resources is an essential element in the process of healing and recovery from loss.

According to the National Institutes of Health’s (NIH) National Institute on Alcohol Abuse and Alcoholism, alcohol contributes to more than 200 health conditions and about 99,000 deaths in the U.S. each year.[1] According to the CDC, one in six adults in the U.S. binge drinks with 25% doing so at least weekly.[2]

April is National Alcohol Awareness Month, which is a time to increase your personal awareness about alcohol abuse and alcoholism and to recognize these disorders, which can be treated.

Magellan Federal’s Senior Manager in the Adolescent Support & Counseling Services (ASACS), Allison Welliver, LMHC, MCAP, shares her insights on why this month is important. Welliver is a licensed mental health counselor and a master’s level certified addiction professional.

Q: Why is National Alcohol Awareness Month important?

Allison Welliver: National Alcohol Awareness Month is important because it brings awareness to alcohol abuse and dependency and allows people to be screened to see where their use of alcohol falls (low, moderate, or high risk for alcohol abuse or dependence). It also allows people to see how their use of alcohol compares to alcohol use by other people of the same age and sex.

Since alcohol is a legal drug, and so often used in social situations and celebrations, it can be difficult to see when alcohol abuse is happening.

Q: What are signs that someone is addicted to alcohol?

AW: Signs of dependence on alcohol can be behavioral/social or physical. Behavioral/social signs include secretive use, heavy drinking, drinking alone, drinking at inappropriate times of the day (in the morning), and continuing to drink despite the negative impact it has on your relationships, job, and health. Physical signs may include developing a tolerance, developing the “shakes” when not drinking alcohol, disrupted sleep, lethargy, or headaches, and needing a drink to alleviate negative symptoms.

Q: What is the connection between this addiction and mental health?

AW: Addiction and mental health problems are frequently comorbid, meaning that they often occur at the same time. It is a question of which comes first – does the mental health problem cause the addiction or vice versa? Many times, people turn to alcohol or other drugs to cope with mental health concerns that they are having. They could use alcohol to cover up depression or other pain underneath.

Q: What are some steps someone should take if they recognize they need help and what does Magellan offer to support someone who is dealing with alcohol addiction?

AW: First, reach out to a therapist. A therapist can evaluate your use and determine what setting is best to treat your alcohol use. Surround yourself with a positive, supportive network who understands that you need help. You may identify support through connecting with your company’s Employee Assistance Program (EAP), if one is available to you. When contracted with an employer, Magellan offers EAP services to employees and their household members who may question if their use is abnormal, or if they have been having problems related to drinking. EAP services, including counseling, are free and confidential.

Q: Is there anything you would like to add or any resources you want to provide?

AW: There is a free online screening tool that anyone can use to gauge their level of alcohol use. https://alcoholscreening.org/

Additional Resources

• NIH Rethinking Drinking
• Work Stress and Drinking: A Vicious Cycle?
• How to say no to drugs and alcohol
• Maintain Your Recovery During the Pandemic

[1] Helping Your Patients with Alcohol-Related Problems: https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol?utm_source=twitter&utm_medium=social&utm_campaign=jul-2022

[2] Centers for Disease Control and Prevention: https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm

Discussions about mental health in the Black community shouldn’t be limited to Black History Month in February and BIPOC Mental Health Awareness Month in July. The conversations and action steps geared toward providing education, support, and resources require a year-round effort.

A recent article published by the Kaiser Family Foundation, shares that although Black people have made great contributions and achievements in the United States, “they continue to face many health disparities that adversely impact their overall health and well-being,” which have been “exacerbated by impacts of the COVID-pandemic, ongoing racism and discrimination, and police violence against and killings of Black people.”

What impact do these factors have on the mental health of individuals in the BIPOC community? Magellan’s medical director Rakel Beall-Wilkins, M.D., MPH shares her perspectives on depression and suggestions on ways to be supportive.

What is depression and what are some signs or symptoms?

Dr. Beall-Wilkins: Depression is a clinical illness characterized by:

• Prolonged periods of low or sad mood.
• Loss of interest or pleasure in activities.
• Changes in appetite, sleep or energy levels.
• Feelings of worthlessness or hopelessness.
• Thoughts of death or suicide.

Depression can be caused by medical illness, substance abuse, and stressful social, academic, or occupational situations, but it can also develop more readily in individuals who have a family history of depression or other mental health conditions.

Other signs of depression may include:

• Withdrawing from social activities, relationships, or hobbies.
• Escalating drug or alcohol use.
• Declining self-care in the form of poor personal hygiene and grooming.
• Expressing feelings of hopelessness, worthlessness, and/or helplessness.
• Neglecting to attend to chronic medical conditions or maintain follow-up with healthcare providers.

How does depression impact individuals in the Black community?

Dr. Beall-Wilkins: As of 2020, the National Survey on Drug Use and Health found that 6% of Black American adults and 12.9% of Black American adolescents experienced a major depressive episode within the last year. Despite increasing levels of depression within the Black community, studies also show that Black Americans are less likely than their White counterparts to receive psychotherapy or medications for their depressive symptoms. This disparity is largely attributed to limited access to healthcare coverage and culturally competent behavioral health providers, as well as pervasive cultural stigma.

Is it possible for someone to experience depression that is triggered by external factors and societal issues, such as violence, police brutality, political unrest, and racism? If so, how?

Dr. Beall-Wilkins: Yes, it is possible for depression to develop as a result of exposure to sociopolitical strife. In fact, during the week following the highly publicized death of George Floyd in May 2020, rates of depression and anxiety spiked from 36 to 41% among Black American respondents to the Census Bureau’s 2020 Household Pulse Survey.

Likewise, a 2018 study published in The Lancet found that police killings of unarmed Black Americans resulted in an increase in poor mental health days among Black American respondents. Though they may not know the victims of these circumstances personally, it is very common for Black Americans to collectively internalize the trauma of these events and feel despair over the possibility that a similar fate could befall them or their close family members and friends. Moreover, the repeated nature of these events can elicit sadness, hopelessness, and fear that things will never change.

What are tips for an individual that recognizes they are showing signs of depression?

Dr. Beall-Wilkins:

• Visit your doctor and seek treatment: Regularly follow up with a primary care provider to ensure there are no untreated or undertreated medical conditions that may contribute to the development or worsening of depressive symptoms.
• Stay connected: Stay connected to close friends, family, and spiritual community for support.
• Diet and exercise play a role: Eat a balanced diet and engage in physical activity for at least 30 minutes a day, three times per week.

Resources:

• National Alliance on Mental Illness’s (NAMI) cultural dimensions website for BIPOC/AAPI communities.
• DSM-5 (American Psychiatric Publishing, Copyright 2013 (American Psychiatric Association) 
• Stanford University 
• Anxiety and Depression Association of America 

What is it and how to get started

Mindfulness has become a popular topic over the last decade, and for good reason. A growing body of research is showing incredible health, performance, and relationship benefits to adopting the practice. But what exactly is mindfulness and how does one practice it?

Mindfulness is a particular way of focusing on the present moment without judgment. It is a skill, a practice, and a state that helps counteract our brain’s natural tendency to time travel back into the past or ahead into the future. Being in the present moment more often is what enables us to build meaningful relationships and perform at our best.

Unfortunately, most of us are more familiar with not being in the present moment. Research suggests we spend nearly 50% of our time thinking about something other than what we are doing. It’s when you arrive home from work excited to see your family and just as you sit down at the dinner table you remember an email you forgot to reply to and suddenly you’ve missed your kid sharing the best part of their day. Or it’s the moment you’re at work trying to focus during a meeting and your mind wanders back to an argument you had with your spouse that morning. It can also be the moment when you are sitting down to finish a report, but you begin daydreaming about your upcoming vacation. And it’s a hundred moments in between.

Understanding Mindfulness
Mindfulness is the practice of catching our minds when they wander and intentionally bringing them back to where we are—put simply: it’s the practice of being present. The more we practice, the more quickly we’re able to reestablish our mind in the present moment before it impacts relationships or performance.

To be truly mindful is to be able to recognize as your mind wanders away from the here and now, accept the wandering, and recenter your mind back to the present to be where your feet are.

Mindfulness has a long and rich history dating back more than 2,500 years. While this may activate images of ancient monks in stillness and solitude, in the last 15 years, an enormous amount of rigorous research has been conducted supporting the benefits of a mindfulness practice—many that are particularly relevant to thriving in our fast-paced, always-on culture.

Mindfulness Benefits
Mindfulness has been shown to act as a buffer against cognitive anxiety, improve memory and learning, improve sleep, and reduce fatigue. It is also associated with increased frequency in optimal performance states, improved performance in high-intensity contexts, and better regulation of emotion and stress. Importantly, these benefits can be realized without spending hours upon hours a day in silent meditation. Mindfulness training research suggests that 8-20 minutes a day is all you need to see meaningful benefits. If you want a more exact prescription, Dr. Amishi Jha, one of the leading mindfulness researchers, has determined that 12 minutes a day, five days a week is the most effective “dose.” It balances what time-pressed people will actually commit to and it benefits their attention.

Getting Started
Magellan Federal is the world’s largest single employer of professionals with specialized training in performance psychology coaching. Our cognitive performance coaches have delivered education and training to more than 2.7 million within the Army population in the past five years. Here are some simple exercises our coaches teach to help build positive mindfulness habits:

• Practice 1 minute of mindful breathing. Set a timer for one minute and simply turn your attention to your breath. What does it feel like to inhale? What does it feel like to exhale? Try pausing at the top and bottom of each breath. If you find 1 minute too easy, aim for 3 minutes or more.
• Practice mindfulness during everyday activities. For example, while washing the dishes focus on the temperature of the water, the slipperiness of the soap, the sound of the dishes. Every time your mind wanders to something else (as it naturally will), gently guide it back to the dishes. Surprisingly, even for menial tasks like dishes, people who focus on the task, instead of daydreaming, report greater levels of happiness.
• Conduct a brief body scan. Find a quiet place to sit, start with a few mindful breaths, and then turn your attention to your body. Start at the top of your head and work downward, just noting what your body feels like. Don’t get stuck in any particular place; just notice comfort or discomfort and move on until you get to your toes. Finish with a few mindful breaths.

Know that as you try any of these activities, your mind will wander; it is completely natural. Mindfulness is the practice of gently bringing your mind back to your target. Each time your mind wanders, think of it as a repetition to strengthen the skill of returning to the present moment.

Making it Stick — Find or Build a Community of Support
Like most new habits, developing a mindfulness practice can be tricky. Research has shown that learning with and from others on a similar path has a staggering effect on success.

Magellan Federal believes in a human-centered approach when building new habits like mindfulness. We are currently developing a solution that models the success we have found through our work with the Army, which will incorporate live coaching sessions and a community of support to further enhance successful habit change. Finding or building a group or partnership that supports your mindfulness goals and offers encouragement and motivation along the way will make you more likely to succeed in creating mindfulness habits that stick. You might consider adding a mindful minute with your family before dinner, starting a team meeting with a mindfulness practice, or finding your own unique way to build community around mindfulness practice.

Learn More
Magellan Federal’s holistic approach seeks to help people not only improve performance, but health, relationships, and culture—and mindfulness is a key piece of the puzzle for many people. If you are Interested in starting a mindfulness practice or connecting to a community of support, contact us today.

Article originally published on MFed Inform.