If you find yourself grappling with feelings of anxiety, irritability or depression amid scorching and unrelenting heat, you’re not alone. Sweltering heat can destabilize mood, exacerbate existing mental health conditions and complicate psychiatric drug treatment. Elevated temperatures have also been linked to surges in suicide rates. Finding ways to stay cool can be a good starting point to help reduce the impact of periods of intense heat on your mental health.

Tips for Coping with Extreme Heat

Below are simple yet powerful ways to help you and others manage extreme heat and stay mentally well during periods of extreme heat.

• Stay hydrated—Adequate hydration, including restoring electrolytes, is vital for maintaining mental and physical wellbeing during heat waves. Sodium, potassium, calcium and magnesium are key electrolytes, or charged minerals. They help balance fluids, nerve-muscle functioning and hydration. Keeping them balanced is key for your overall health and bodily functions.
• Manage medications—If you take medications, consult with your provider before combining your dose with excessive heat. Some mental health medications, like lithium for bipolar patients, might not be suitable for high temperatures. Since lithium affects the kidneys and sweating can alter its levels, it’s crucial to exercise caution when exposed to heat. Adjusting the dosage or avoiding heat altogether might be necessary to ensure your wellbeing and medication effectiveness.
• Cover your head—Wearing a hat, cap or other head covering can prevent heat-related illnesses like heat exhaustion and heatstroke by helping you maintain a cooler body temperature. It can also reduce sweating which decreases the likelihood of excessive fluid loss and dehydration.
• Wet your head— Pouring water on your head offers immediate relief by absorbing heat and evaporating and cooling your skin. This helps regulate body temperature and prevent overheating. The sudden coolness also improves alertness and cognitive function in hot conditions.
• Seek shade—Exposure to direct sunlight, especially during peak heat hours, also increases the risk of heat-related illnesses. Seeking shade reduces these risks and can help you maintain a comfortable body temperature.
• Stay cool—Embracing cooling strategies like taking cold showers, using fans or placing cold compresses on pulse points helps regulate your body temperature, prevent heat-related issues and promote positive mental health despite challenging weather.
• Exercise inside—If you normally go for walks outside, move them inside a mall or other large space with air conditioning. This change protects you from the heat and offers a controlled space for physical activity, improving your mental wellbeing and keeping you cool and comfortable. If this isn’t possible, change your exercise routine to exercise in the early morning or late evening to avoid the midday heat.
• Practice mindfulness—Engaging in mindfulness exercises like deep breathing and meditation can help you manage heat-related stress and anxiety. These practices not only promote mental clarity and emotional balance but also help in reducing the psychological impact of extreme heat, allowing you to navigate through challenging conditions with a sense of calm and resilience.
• Check-in—Regularly reach out to vulnerable family members, neighbors or friends, offering support and assistance as needed. This act of care can strengthen bonds and provide a sense of purpose and connection, benefiting both your mental wellbeing and the wellbeing of those you care about.
• Visit Heat.gov—With proper planning, education and action, many of the impacts of extreme heat can be prevented or reduced. Heat.gov provides valuable guidance, including information, tools and resources to help you stay safe before, during and after a heat wave and understand the impact of extreme heat on vulnerable populations.

Remember, staying proactive and well-prepared is key to maintaining your mental health during periods of extreme heat.

For more mental health resources, visit MagellanHealthare.com/bh-resources.

Sources:

• Excessive heat and its impact on mental health | BCM
• Heat Health Awareness: Why it’s Important for Persons with Substance Use Disorders and Mental Health Conditions, Caregivers and Health Care Providers
• Heat Singes the Mind, Not Just the Body
• Psychiatry.org – Extreme Heat Can Take a Toll on Mental Health
• Understanding effects of heat on mental health – Mayo Clinic News Network

Retirement is often seen as a time to relax, enjoy hobbies and spend time with loved ones. However, for many older adults, it can also be a time of loneliness and isolation. According to a study by the University of Michigan National Poll on Healthy Aging, 34% of older adults felt a lack of companionship and 27% felt isolated from others during the past year.

Chronic loneliness can have detrimental effects on older adults’ physical wellbeing, mental health and life expectancy. It can even shorten life expectancy more than being overweight or sedentary, and as much as smoking. Older adults may also feel lonely as a result of health problems. For example, an older adult who has hearing loss or mobility concerns may find it difficult to interact with others socially.

Having meaningful social connections and frequent interactions may help alleviate loneliness. The seven tips below can help older adults stay connected and engaged during retirement.

• Staying connected with family and friends—Family and friends are an essential source of support and social interaction. Older adults should try to stay connected with loved ones, whether through phone calls, video chats or in-person visits. Planning regular activities or outings with family and friends can help keep relationships strong and prevent feelings of loneliness.
• Engaging with religious groups—Religious communities often offer a supportive and inclusive environment where older adults can connect with individuals who share similar values and beliefs. Many religious groups also attract people from different age groups, creating opportunities for intergenerational connections, mentorship and the sharing of wisdom and experiences.
• Joining a community group or club—Whether it’s a book club, gardening group or volunteering organization, becoming a part of a community group or club with similar interests is a great way for older adults to connect with others and build relationships while pursuing interests.
• Learning something new—Retirement provides more time to explore new hobbies and interests. Taking a class, attending a workshop or joining a discussion group are fun ways for older adults to learn something new and pass the time, and a great way to meet new people.
• Volunteering—There are many opportunities for older adults to volunteer, whether it’s at a local food bank, hospital or animal shelter. Volunteering can provide a sense of purpose and fulfillment. And it’s a great way for older adults to give back to the community while building social connections.
• Joining a home visiting program—These programs connect older adults with compassionate volunteers who provide regular companionship, meaningful conversations and support. By welcoming friendly faces into their homes, older adults can alleviate isolation, foster new friendships and create a fulfilling support network.
• Embracing technology—Technology provides many opportunities for social connection and interaction. Older adults can use social media platforms like Facebook, Instagram and NextDoor to stay in touch with family and friends, as well as online communities like Meetup to find groups and events based on interests.

When loneliness becomes too much

If feelings of loneliness persist and begin to impact older adults’ overall wellbeing, seeking professional help may be necessary. Mental health professionals can provide older adults support and guidance on coping strategies and techniques for managing loneliness.

Retirement can be a fulfilling and enjoyable time for older adults, but it can also come with feelings of loneliness and isolation. Utilizing these tips can help older adults stay connected, engaged and maintain good mental health during this new phase of life.

Magellan Healthcare Older Adult Assistance

At Magellan, we understand the unique challenges older adults may face during retirement. That’s why we offer our Older Adult Assistance program. This program is designed to provide older adults the relationships and resources they need to thrive during retirement. Visit here to learn more about our Older Adult Assistance program.

Source:

• Loneliness and Health | National Poll on Healthy Aging (healthaging.poll.org)

It’s Monday—again! You wake up to another busy day of worrying how you’ll manage juggling work, family and personal commitments. As the day progresses, stress begins to take its toll, and you feel overwhelmed. Don’t worry! There’s a simple solution. Focusing a few minutes every day on enhancing your mental wellbeing can increase your resilience and help you manage stress. It’s never too late to start, even if this is something you’ve never done before.

So, let’s explore five powerful, easy-to-implement tips to improve your mental wellbeing and embark on a journey towards a calmer, happier and more fulfilling life.

Practice mindfulness

Living in the present moment without judgment can help you be more positive and better manage difficult situations when they arise. Practicing mindfulness or quieting your mind with meditation can help you to stop dwelling on the past or worrying about the future. Try physical routines such as yoga, Tai chi, and qigong to prompt mindfulness and focus on your breathing. You can learn to live your best life right now.

Take a break

Find time to do things you enjoy in small increments. Small moments of self-care can have an extremely positive impact on your mental wellbeing. Dive into the captivating world of books. Sit outside and connect with nature. Immerse yourself in thought-provoking podcasts that inspire and uplift your spirits. Or just simply unwind and let go in whatever way brings you joy.

Spend quality time with the ones you love

When you’re with loved ones, take the time to deepen connections and foster stronger relationships. Engage in conversations that help you learn more about each other’s dreams, aspirations and challenges so you can provide support to one another. Consider embarking on new adventures together, such as cooking a new recipe or taking up a fun sport. Or if you’re really up for a challenge, you can try learning a new language or how to play a musical instrument together. Explore new areas in your neighborhood, city or state, like art galleries, parks or gardens, vintage or thrift stores, farmer’s markets, specialty boutiques or shops, cultural or historical landmarks, and hidden trails or scenic spots. Discovering hidden gems with family and friends can create lasting memories. Or tantalize your taste buds by venturing into a new restaurant and indulging in a shared culinary experience. The possibilities for bonding and growth are endless when you embrace quality time with loved ones.

Prioritize sleep and healthy eating

Maintaining a regular sleep schedule and practicing proper nutrition can help you in many ways. These healthy habits work hand in hand to enhance your mood and reduce feelings of anxiety. Establishing a calming routine before bedtime can promote better sleep quality. Consider indulging in a warm bath to relax your body and mind, reading a captivating book to unwind, or listening to soothing music to create a peaceful atmosphere for restful sleep.

In addition, making mindful choices about your nutrition can help improve your mental and physical health. Choose nutrient-rich foods that nourish your body and mind. Include plenty of fresh fruits and vegetables in your meals, such as colorful berries, leafy greens and crunchy carrots. These wholesome choices provide essential vitamins, minerals and antioxidants that support your overall wellbeing and boost your mood.

Accept your thoughts and seek help when needed

It’s completely natural to feel down during challenging times, and it’s important to acknowledge and honor those emotions. Remember you don’t have to face hard times alone. Reaching out to the people who genuinely care about you can provide tremendous support and comfort, helping to uplift your spirits and bring comfort during difficult moments.

Additional mental health resources

For more information and resources to enhance your mental wellbeing, visit our award-wining behavioral health resources website, MagellanHealthcare.com/BH-Resources.

SOURCES:           Healthwise, Integrative Life Center

On May 3, the U.S. Surgeon General issued an advisory calling attention to the public health crisis of loneliness, isolation, and lack of connection, calling it an “Epidemic of Loneliness and Isolation.”

Loneliness is the feeling of being isolated, or alone. It isn’t always tied to the amount of time you spend with other people but can come from a gap between the relationships you have and the ones you need or want.

There may not be a magic cure for loneliness, but there are healthy ways to cope and reconnect socially and regain a sense of belonging. Here are five steps to reduce loneliness:

1. Try helping someone else – Helping just one person at one time is a way to connect that improves the life of another, makes you feel better about yourself, and can be a great way to help people and meet others who share your interests. You can smile and be friendly, stop to help a neighbor, volunteer your time or donate food.
2. Think about getting a pet or finding a way to interact with animals – A pet can be a great companion, and source of comfort and may also lower stress and blood pressure. If you can’t have a pet, there are many volunteer opportunities to help animals in every community.
3. Take care of the relationships you already have – Reaching out to friends and family can help strengthen your sense of belonging. Set aside a few hours a week to connect. There doesn’t have to be a specific reason to call, and the call doesn’t have to be that long. A familiar look or a loving smile can change our experience instantly, even if we are far away or unable to see each other. You never know how reaching out to just one person may connect you to others.
4. Find new connections through activities you enjoy – Start or restart a hobby. Take a class to learn something new. Check out programs at the library or community center. You can invite friends or acquaintances you want to get to know better. Alternatively, you can go alone and meet people who share at least one interest of yours.
5. Talk with a counselor – It can be hard to make changes on your own and scary to think about being in social situations. If loneliness makes it hard for you to go about your day, a counselor can help.

As you think about taking small steps, remember the importance of self-care to help you feel better from the inside out. Exercise, healthy eating, proper sleep, sunshine and meditation are good ways to improve your emotional health.

Sources:

• Healthwise
• Surgeon General’s Advisory on Our Epidemic of Loneliness and Isolation – PDF

Now is the time to recognize and honor family caregivers across the country. It is an opportunity to raise awareness of caregiving issues, educate communities and increase support for caregivers.

The burden of care is often placed on adult children or other family members, many of whom have full-time jobs and kids of their own. According to an Alliance for Caregiving and AARP Public Policy Institute survey, 40% of caregivers feel emotionally stressed, almost 20% say it caused financial problems, and about 20% feel physically strained. Unpaid-caregiver burnout among these “sandwich generation” individuals often impacts their performance and engagement at work.

Family caregivers comfort their elderly and/or ill companions, coordinate their care, help them bathe, clean their houses and shop for them. While many find the experience rewarding, it can also be frustrating and take a toll on their emotional and physical wellbeing. Over half of caregivers report elevated levels of depression and anxiety, worsened physical health and higher use of psychoactive medications.

These tips are a good reminder for caregivers and those who are close to caregivers:

• Seek support Ask family members for help and include them in caregiving decisions. See if your employer offers a program like Magellan’s Senior Caregiver Assistance, powered by DUOS, that combines human contact with technology that can give caregivers much-needed support and enable seniors to live full lives.
• Share the tasks When family or friends offer to lend a hand, be ready with specific ideas. Make a weekly list and share that list with others to help with shopping, housecleaning, etc.
• Take care of yourself Be sure to schedule and go to your medical checkups. Eat a healthy diet, exercise and get enough sleep.
• Make time for activities you enjoy Don’t neglect the things in your life that need attention. Read, listen to music, paint, play a game, etc.
• Plan for respite care Respite services provide someone who can stay with your family member while you get away for a few hours or days. Time off can help you manage your stress and be a better caretaker.

Visit our Behavioral Health Resources web page for free resources and expert advice to help our communities, client, members and providers.

Sources: CDC, Healthwise

Suicide claimed the lives of almost 46,000 people in the United States in 2020.[1] It is the second leading cause of death for children aged 10–14 and adults aged 35–44, and the third leading cause of death for young people aged 15–24.[1]

Now is the time to raise awareness and reduce the stigma surrounding suicide. Learn more about the warning signs and what you can do if you suspect someone is thinking about suicide. Be the one to save a life.

Know the warning signs

• Hopelessness
• A negative view of self
• Aggressiveness and irritability
• Making suicide threats
• Increased alcohol or drug use
• Withdrawing from friends, family and society
• Trouble sleeping or sleeping all the time
• Changes in mood or behavior
• Feeling like a burden to others and giving things away

Take time to reach out

You can help give someone hope by showing that you care. Notice what is going on with people in your life—a family member, friend, colleague or even a stranger. By stepping closer and reaching out, you can become aware of those around you who may need help. You do not need to tell them what to do or have solutions. Simply making the time and space to listen to someone talk about their experiences of distress or suicidal thoughts can help.

Don’t be afraid to ask someone if they are suicidal

You may not think it is your place to intervene, you may be afraid of not knowing what to say and/or you may be worried about making the situation worse. Offering support can reduce distress, not worsen it. When someone is upset, they are often not looking for specific advice. What you can do is listen without judgment, be compassionate, and know about resources to get help like the 988 Suicide and Crisis Lifeline (call, text or chat).

Additional suicide prevention resources and upcoming webinar

Register for our free webinar, “The role of mental health recovery in suicide prevention,” on September 22 to hear the inspiring recovery story from Stacey Volz, CPRP, CPS, Magellan Healthcare family support coordinator and a person who lives with mental health challenges and has lived through multiple suicide attempts. I will also be on the panel to share my knowledge and professional experience in addressing mental health and substance use challenges to prevent suicide, along with Andrew Sassani, MD, Magellan Healthcare chief medical officer, California, HAI and MHS, and Samuel Williams, MD, MBA, FAPA, Magellan Healthcare medical director.

Visit Magellanhealthcare.com/Prevent-Suicide for more information and materials to learn more and spread awareness about suicide prevention.

[1] National Institute of Mental Health, “Suicide” information

Magellan Healthcare is a proud supporter of Mental Health Month in May. We are committed to increasing awareness about mental health, wellbeing, and the importance of recognizing and addressing concerns through our community outreach and innovative behavioral health services for members and providers.

Here are five things you can do every day to improve your mental health and wellbeing:

1. Connect
Build and strengthen relationships with the people around you. Meet up with friends, have lunch with a coworker or join a group in your community. Feeling close to and valued by others, including at work, is critical to boosting wellbeing. When we devote time to these relationships, we feel happier and more secure, giving us a better sense of purpose.

2. Be active
Look for ways to be active every day. Find something you enjoy that suits your fitness and mobility, like running, walking, gardening, dancing, and working on projects around the house. Being active every day causes changes in our brain which can positively affect our mood and decrease stress, depression, and anxiety.

3. Give
Carrying out acts of kindness for other people, whether small or large, can increase happiness, life satisfaction, and a general sense of wellbeing. Make someone a meal, help with a project, or volunteer at an organization. You could just ask a friend or someone you work with how they are and really listen to the answer. Giving back to others can create positive feelings and help us feel more satisfied with life.

4. Take notice
Be present in the here and now. Pay attention to the world around you, nature, people, and your thoughts and feelings. Becoming more aware of the present moment boosts our wellbeing by helping us enjoy the world we have around us and understanding ourselves better.

5. Keep learning
Practice new skills and seek information about topics that interest you. Try a new recipe, listen to a podcast or fix something in your home. Generally being curious and seeking out new experiences at work and in life can boost your confidence and self-esteem, help you build a sense of purpose, and connect with others.

Each of these five practices has been shown to make a positive difference in how we feel and live our life.

Visit our 2022 Mental Health Month web page to discover more tools to address and spread awareness about mental health, wellbeing, and specific conditions as we recover from the pandemic and deal with civil, economic, and global unrest.

Source: New Economics Foundation

Total wellbeing means that you feel fulfilled in all aspects of your life. Your mental health is a big part of your wellbeing. It is important to be aware of the signs or symptoms of mental stress so you can seek help or recognize when someone you care about may need help.

5 reasons why it is important to pay attention to your mental health and wellbeing

1. Mental illness is more common than you think. Mental illness does not discriminate, it affects people of all ages, genders, and ethnicities. One in five U.S. adults experience mental illness, 1 in 20 U.S. adults experience serious mental illness, and 17% of youth aged 6 – 17 experience a mental health condition. Unfortunately, too many don’t seek help.
2. Mental illness affects your physical health. Your brain is part of your body. Mental and physical health are connected. In fact, mental illness can be the root of many physical symptoms. For example, if you are suffering from insomnia, heart palpitations, or fatigue, your doctor may want to rule out depression, anxiety, or other mental health conditions as a potential cause.
3. Diseases or injuries can increase your risk. Just as mental illness can cause physical symptoms in your body, physical diseases, like cancer, multiple sclerosis, diabetes, and trauma such as head injuries, can raise your risk of mental illness. It is important that you are honest about your experiences when speaking with your doctor.
4. It runs in families. Mental illnesses tend to run in families due to both genetic factors and family cultural issues. Remember to include things like depression, bipolar disorder, and attention deficit hyperactivity disorder in your family health history along with information about heart disease, cancer, and other conditions.
5. Early detection makes a difference. Like medical conditions, getting diagnosed early generally leads to better outcomes. Getting the help you need can prevent symptoms of mental illness from getting worse and causing negative effects on your life, including strained relationships and difficulty managing work and finances.

Visit our 2022 Mental Health Month web page to discover more tools to address and spread awareness about mental health, wellbeing, and specific conditions as we recover from the pandemic and deal with civil, economic, and global unrest.

Sources: health.clevelandclinic.org, nami.org, nih.org