Emotional wellness is the awareness and ability to express feelings and emotions in healthy ways. It is the sense of fulfillment and achievement in life and includes self-acceptance, self-awareness, self-esteem, and optimism.
Have you ever thought your child may be exhibiting signs of Attention Deficit Hyperactivity Disorder (ADHD) but you simply aren’t sure? This video blog is for you! It shares the signs of ADHD along with what unmanaged ADHD symptoms may look like. It also reviews different forms of ADHD and potential differences between boys and girls living with ADHD.
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WHAT IS ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is the most common neurobehavioral disorder diagnosis worldwide, affecting over 5% of children. Think of “neurobehavioral” as something happening in your brain that is impacting how you behave.
COMMON CHARACTERISTICS OF ADHD
ADHD is characterized by developmentally inappropriate levels of:
Hyperactivity/impulsivity and/or
Inattention
There are two main categories of symptoms for ADHD (inattention and/or hyperactivity/impulsivity).
Three kinds of presentations can occur: Combined (enough symptoms from both categories), predominantly inattentive, or predominantly hyperactive-impulsive.
A child exhibiting ADHD symptoms may experience negative impacts such as:
Academic and social difficulties (i.e., struggles in school),
Rejection by their peers, and
Challenges making friends.
In addition to these challenges, children at risk for ADHD are more likely to have poor social skills. Because of this challenge, they may be viewed as
Bossy,
Inflexible,
Controlling,
Easily frustrated,
Inattentive
Couple that with struggling to cooperate, share, or take turns, and a child’s social life can take a nosedive.
Children exhibiting all symptoms of ADHD may be seen as more likely to start fights and arguments. Not only do children at risk of living with ADHD struggle socially but they may also have underlying social cognitive difficulties, such as difficulty recognizing social cues like tones of voice and facial expressions.
It is also important to note that there is a form of ADHD that is predominately inattentive. A child living with predominately inattentive ADHD is more likely to be viewed as very shy.
WHAT ARE SOME DIFFERENCES IN ADHD SYMPTOMS BETWEEN BOYS AND GIRLS?
Due to differences in symptoms between sexes, ADHD and comorbidities are more likely to be noticed by parents and teachers in boys than in girls. For example, boys tend to exhibit higher levels of rule-breaking and externalizing behaviors when compared to girls. Also, parents of boys may expect ADHD behaviors to last for a shorter amount of time than parents of girls. As girls exhibit fewer externalizing symptoms compared to boys, girls’ ADHD symptoms and social difficulties may be less noticeable during an intervention.
A girl might be off task but just seems to be dazed or daydreaming rather than exhibiting hyperactive behaviors. Without noticing these symptoms, girls may miss parts of an intervention, potentially decreasing its overall effectiveness.
POTENTIAL TREATMENTS
Medication is commonly used to treat ADHD symptoms, but medication alone does not resolve social difficulties. Behavioral interventions may be necessary to improve social problems. An occupational therapist, or "OT," can help children living with ADHD improve a number of skills, including:
Controlling energy levels (whether experiencing hyperactivity or low points)
Increased organization
Improved physical coordination and
An improved ability to do everyday tasks - such as taking a shower, organizing their backpack, or making their bed - quickly and well.
Why the need for behavioral interventions?
Up to 50% of children with ADHD are rejected by their peers, putting them at risk for long-term challenges with depression, anxiety, low self-esteem, substance use, employment difficulties, and school failure.
When ADHD symptoms are not addressed in childhood, they can prolong into adulthood and even intensify. However, mastering skills, such as emotional regulation, the ability to focus during social interactions, being aware of how others feel, and learning to read social cues, can allow children to better integrate with their peers. The passage of time, may not necessarily improve social challenges associated with ADHD. So, it is important to notice and treat these social difficulties as early as possible to prevent future negative consequences as a child develops.
WHAT CAN I DO AS A PARENT IF I THINK MY CHILD IS AT-RISK FOR ADHD?
Having a parent helping a child with social skills at home may aid in the internalizing of the intervention’s desired learning outcomes. However, in addition, it is important to find a behavioral health provider that interacts well with your child. A behavioral health provider will be able to assess your child’s risk for ADHD and other behavioral health challenges and will be able to provide the professional care your child needs!
References
Abikoff, H. B., Jensen, P. S., Arnold, L. L. E., Hoza, B., Hechtman, L., Pollack, S., Martin, D., Alvir, J., March, J. S., Hinshaw, S., Vitiello, B., Newcorn, J., Greiner, A., Cantwell, D. P., Conners, C. K., Elliot, G., Greenhill, L. L., Kraemer, H., Pelham, W. E., Jr., … Wigal, T. (2002). Observed classroom behavior of children with ADHD: Relationship to gender and comorbidity. Journal of Abnormal Child Psychology, 30, 349–359. https://doi-org.ezproxy.uky.edu/10.1023/A:1015713807297
Bellanti, C. (2009). Fostering social skills in children with ADHD. Brown University Child & Adolescent Behavior Letter, 25, 1–6. https://doi.org/10.1002/cbl.20083
Bussing, R., Schoenberg, N. E., Rogers, K. M., Zima, B. T., & Angus, S. (1998). Explanatory Models of ADHD: Do They Differ by Ethnicity, Child Gender, or Treatment Status? Journal of Emotional and Behavioral Disorders, 6, 233–242. https://doi.org/10.1177/106342669800600405
Carpenter Rich, E., Loo, S. K., Yang, M., Dang, J., & Smalley, S. L. (2009). Social functioning difficulties in ADHD: association with PDD risk. Clinical Child Psychology and Psychiatry, 14, 329–344. https://doi.org/10.1177/1359104508100890
DuPaul, G., & Weyandt, L. (2006). School‐based Intervention for Children with Attention Deficit Hyperactivity Disorder: Effects on academic, social, and behavioural functioning. International Journal of Disability, Development & Education, 53, 161–176. https://doi-org.ezproxy.uky.edu/10.1080/10349120600716141
Joelsson, P., Chudal, R., Gyllenberg, D., Kesti, A.-K., Hinkka-Yli-Salomäki, S., Virtanen, J.-P., Huttunen, J., Ristkari, T., Parkkola, K., Gissler, M., Sourander, A., & Hinkka-Yli-Salomäki, S. (2016). Demographic Characteristics and Psychiatric Comorbidity of Children and Adolescents Diagnosed with ADHD in Specialized Healthcare. Child Psychiatry & Human Development, 47, 574–582. https://doi-org.ezproxy.uky.edu/10.1007/s10578-015-0591-6
Mrug, S., Hoza, B., & Gerdes, A. C. (2001). Children with attention-deficit/hyperactivity disorder: Peer relationships and peer-oriented interventions. In D. W. Nangle & C. A. Erdley (Eds.), The role of friendship in psychological adjustment. (pp. 51–77). Jossey-Bass. https://doi.org/10.1002/cd.5
Polanczyk, G., de Lima, M. S., Horta, B. L., Biederman, J., & Rohde, L. A. (2007). The worldwide prevalence of ADHD: a systematic review and metaregression analysis. The American Journal of Psychiatry, 164, 942–948. https://doi.org/10.1176/ajp.2007.164.6.942
Rydell, A.-M. (2010). Family factors and children’s disruptive behaviour: an investigation of links between demographic characteristics, negative life events and symptoms of ODD and ADHD. Social Psychiatry & Psychiatric Epidemiology, 45, 233–244. https://doi-org.ezproxy.uky.edu/10.1007/s00127-009-0060-2
Wehmeier, P. M., Schacht, A., & Barkley, R. A. (2010). Social and emotional impairment in children and adolescents with ADHD and the impact on quality of life. Journal of Adolescent Health, 46, 209–217. https://doi-org.ezproxy.uky.edu/10.1016/j.jadohealth.2009.09.009
Willis, D., Siceloff, E. R., Morse, M., Neger, E., & Flory, K. (2019). Stand-alone social skills training for youth with ADHD: A systematic review. Clinical Child and Family Psychology Review, 22, 348–366. https://doi-org.ezproxy.uky.edu/10.1007/s10567-019-00291-3
Wilkes-Gillan, S., Bundy, A., Cordier, R., & Lincoln, M. (2016). Child outcomes of a pilot parent-delivered intervention for improving the social play skills of children with ADHD and their playmates. Developmental Neurorehabilitation, 19, 238–245. https://doi-org.ezproxy.uky.edu/10.3109/17518423.2014.948639
This is the story of John. John is 45 years old and has recently experienced numerous substantial life changes. Watch the video below to hear John’s story and identify some risk factors and warning signs that increase the risk of suicide for John.
Patient Background
Meet John
John is 45 -years old.
After 10 years of marriage, he recently went through a divorce and is now living alone. He has visitation with his 10-year-old daughter every other weekend.
John was recently fired from his factory job of over 15 years and is unemployed because of his increased drinking.
John acknowledges feeling increasingly depressed and hopeless since his divorce and the loss of his job.
Over the last two weeks, he has had insomnia and loss of appetite, leading to weight loss and loss of interest in hobbies including hunting and going to the shooting range with friends. His use of alcohol has also increased considerably in the past 2 weeks.
John has a few close friends but has little contact with his family. He has expressed his hopelessness and while drinking with his friends he’s said things like, “My family might be better off without me.”
His increased drinking led to being pulled over by the police and charged with DUI, one week ago.
Can you identify some risk factors and warning signs that increase the risk of suicide for John?
According to the National Institute of Mental Health (2021) and the American Psychological Association (2019), warning signs for suicide include the following.
Talking
Talking about wanting to die, experiencing guilt or shame and/or being a burden to others.
Feelings
Feelings of emptiness, sadness, hopelessness, feeling trapped and/or feeling unbearable emotional or physical pain.
Changes in behaviors
Changes in behaviors such as making a plan or researching ways to die, preoccupation with death and dying, has recently experienced serious losses, withdrawing from family and friends or social activities, loss of interest in school, work or hobbies, saying goodbye, giving away important items, or making a will, taking unnecessary or dangerous risk, displaying extreme mood swings, eating or sleeping more or less and/or increases in drug or alcohol use.
Welcome back to Mental Health Research Jeopardy. Today’s theme is mental health and diet.
Game show host: Welcome back to Mental Health Research Jeopardy. Today’s theme is mental health and diet. Let’s jump right in.
Read Transcript
One study showed that WHO? may need a larger range of nutrients to support mental health and positive mood compared to their counterpart.
Mom: What is women?
Game show host:Yes, what women eat seems to be crucial to their mental well-being, according to a study. But the same association was not found in men. However, diet is important for both men and women.
Next question.
Another study showed that men who consumed over 67 grams of sugar daily from sugary foods and drinks were 23% more likely to develop anxiety, depression, and other common mental disorders after HOW MANY? years.
Dad:What is never, of course!
Game show host: AAAAAND, sorry! It is actually 5 years. The same study showed that anxiety, depression and the other mental health disorders were not causing the high sugar intake!
Moving on, different foods are needed for optimal mental health at different ages as well!
Those of age 30 and older benefitted more from eating fruit and breakfast, as well as skipping WHAT?
Those of age 30 and older benefitted more from eating fruit and breakfast, as well as skipping WHAT? and foods high in sugar.
Mom: Though it pains me to say it… What is coffee?
Game show host: Correct. And also correct.
Laughter from the audience.
Game show host: Mental distress in adults (age 30 and older) was related to caffeinated coffee consumption and inversely associated with low fruit consumption and skipping breakfast.
Moving on to the next question.
When older adults at risk of developing THIS MENTAL ILLNESS received nutrition counseling and help with meal planning, they had fewer episodes of it.
Grandpa: What is depression?
Game show host: Correct! Older adults receiving dietary support demonstrated a significant improvement in depressive symptoms compared to a control group.
Moving on.
Regardless of gender, age, marital status, or income, poor diet is linked with poor mental health. Specifically, a high-sugar diet is linked to WHAT mental illness?
Mom: What is everything?
Game show host: Well, you may be correct. But this study showed that consuming large amounts of sugar is linked to bipolar disorder.
Drum roll and next question!
One study of people living with depression showed those who ate more fruit, veggies fish, and legumes improved almost 33% compared to only an 8% improvement if they ate lots of WHAT?
Dad:What is junk food?
Game show host: Correct. A long-term study showed that eating fast foods like hot dogs, pizza, burgers, cupcakes, croissants, and donuts is, in fact, linked to depression. And not just a slight increase.
People who ate nearly 42 grams per day of fast food and baked goods had an associated risk for depression of WHAT PERCENT compared to those who ate 28 grams/day or less of these junk foods.
Woman: What is 40%?
Game show host: Yes. They showed a 40% increase for depression. In fact, the more they ate, the higher their risk!
Next ques-ti-on!
Our body has a “happy molecule,” a neurotransmitter that, among other things, contributes to feelings of happiness and well-being. What is the name of this molecule?
Dad: Oh! I know this. It’s on the tip of my tongue. What is sero- -- what is serati ---? Uggghhh. What is a smiling molecule?
Game show host: So, so close! It is serotonin.
And speaking of serotonin, about 95% of it is found in our WHAT?
Grandpa: What is my intestinal tract?
Game show host: That is correct!
Moving on…
Twenty-two different studies have shown that people who follow THIS diet – eating foods like legumes, fish, fruits, veggies, and using olive oil- have a reduced risk for depression and cognitive impairment.
Woman: What is Mediterranean?
Game show host: Yes. Those foods are high in nutrients critical to mental health. Nutrients like...
Omega-3 fatty acids
Essential amino acids
Vitamin B12, folate
Vitamin D
Zinc
Magnesium
Iron
Speaking of nutrient rich foods, there are 4 specific foods that are great for mental health. We already named nuts. What are the other 3?
Grandpa: What is fruit, green leafy vegetables, and…
Game show host: That’s two of them. Can anyone guess the last one?
Dad: What are legumes?
Game show host: Yes. So the 4 are:
Nuts. Especially almonds, brazil nuts, and cashews.
Legumes which include black beans, chick peas, and soybeans.
Fruits such as oranges, apples, and grapes.
and Green leafy vegetables like kale, bok choy, and spinach.
Next question.
Snack bars can be 22% sugar! A candy bar is about 35% sugar! Soft drinks can be 39% sugar! While raw nuts have how much sugar!?
Grandpa:None
Game show host: Yes. Having healthy snacks handy, like raw nuts, makes it much easier to make healthy choices when hunger strikes!
There are many natural sweeteners that are less harmful but the top four are coconut sugar, maple syrup, molasses and WHAT?
Ok. Final question before the lightning round. We’ve talked a lot today about how cutting out sugar can be good for your mental health. There are many natural sweeteners that are less harmful but the top four are coconut sugar, maple syrup, molasses and WHAT?
Bailey H Bee: HONEY!
Game show host: Bailey H Bee! You got a stinger in right here at the end. (Pause) and Honey is… CORRECT! Honey does contain higher fructose levels but is low on the glycemic index – which makes it one of the best sugar substitutes around. One study found that replacing sugar with honey can actually lower blood sugar and avoid the weight gain that comes with high levels of sugar consumption. Fruits with natural sugars are also a great option to satisfy a sweet tooth.
Okay, Family! You made it to the lightning round!
Are you ready? (nods and smiles, excitement)
Here we GO! You’ve got 30 seconds.
What are the top 10 raw foods related to mental health?
Montage: Different people answering.
Correct answers:
Carrots
Bananas
Apples
Dark leafy greens like spinach
Grapefruit
Lettuce
Citrus fruits
Fresh berries
Cucumber
Kiwifruit.
Game show host: Good work team. Many of these foods go great in smoothies. So today’s prize is a smoothie maker!
Other ways to eat healthier are:
Pick an unfamiliar green vegetable at the grocery each week!
Choose whole-grain pastas and breads
Cook using olive oil instead of other fats
Challenge yourself to go meatless one day a week or even at one meal a day - eating black beans, lentils, and other legumes instead.
Game show host: What a great family and great game today! That’s all for today’s episode. Thanks for tuning in AND see you next time on Feed Your Mind!
Learn More
References
Begdache, L., Chaar, M., Sabounchi, N., & Kianmehr, H. (2019). Assessment of dietary factors, dietary practices and exercise on mental distress in young adults versus matured adults: a cross-sectional study. Nutritional neuroscience, 22(7), 488-498.
Brookie, K. L., Best, G. I., & Conner, T. S. (2018). Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Frontiers in psychology, 9, 487.
Camilleri M. (2009). Serotonin in the gastrointestinal tract. Current opinion in endocrinology, diabetes, and obesity, 16(1), 53–59. https://doi.org/10.1097/med.0b013e32831e9c8e
Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 1-13.
Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7(1), 1-10.
McManus, K. (2019) A practical guide to the Mediterranean diet. Harvard Health Blog.
Meegan, A. P., Perry, I. J., & Phillips, C. M. (2017). The association between dietary quality and dietary guideline adherence with mental health outcomes in adults: a cross-sectional analysis. Nutrients, 9(3), 238.
Psaltopoulou, T., Sergentanis, T. N., Panagiotakos, D. B., Sergentanis, I. N., Kosti, R., & Scarmeas, N. (2013). Mediterranean diet, stroke, cognitive impairment, and depression: a meta‐analysis. Annals of neurology, 74(4), 580-591.
Sánchez-Villegas, A., Henríquez-Sánchez, P., Ruiz-Canela, M., Lahortiga, F., Molero, P., Toledo, E., & Martínez-González, M. A. (2015). A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC medicine, 13(1), 1-12.
Sánchez-Villegas, A., Toledo, E., De Irala, J., Ruiz-Canela, M., Pla-Vidal, J., & Martínez-González, M. A. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public health nutrition, 15(3), 424-432.
Williams, M. J., Klockars, A., Eriksson, A., Voisin, S., Dnyansagar, R., Wiemerslage, L., ... & Schiöth, H. B. (2016). The Drosophila ETV5 homologue Ets96B: molecular link between obesity and bipolar disorder. PLoS genetics, 12(6), e1006104.
This is the first-hand story of a woman struggling with postpartum depression. She shares how it took her, "Five years. It took five years of convincing, cajoling, and near pleading for me to swallow a pill..."
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I grew up with a fear of mental illness and a deep suspicion of psychiatric drugs. Which is why it took a collective five years of persuasion by my caring therapists to swallow that little pill.
Flash forward to eight years later, when I’d gone cold turkey off those meds, popped out a baby, and was a manic mess. Things unraveled fast and there I was checking into the psychiatric hospital in the middle of the night, stumbling along behind a staff.
As we rounded the massive, high-ceilinged main room, a woman sat silently in a chair while another woman bustled softly nearby, and a few staff members chatted behind the desk. The bustling woman asked something like, “Do you want to go back to bed now, Lin?” The woman in the chair made a few small motions in response. Their conversation continued that way, the bustling woman speaking and the woman in the chair making tiny gestures in reply.
I shrank away from the woman in the chair. She must be a patient….like me. But I wasn’t like her, my manic brain insisted. I’d talk only to the staff. I then proceeded to initiate a loud, too-friendly conversation with the women behind the desk. THEY were who I could relate to, after all. Not this strange woman who sat silent and unblinking in the middle of the night.
Lee Anne Walmsley, Ph.D., EdS, MSN, RN, is an Assistant Professor in the UK College of Nursing. She is also a part of the BH WELL faculty team. Her life's work is about mental health and well-being. In this brief video, she shares her thoughts on feeling stuck.
I wish to be freed from all my excessive worrying and fear. Part of me knows I’m blowing it out of proportion, but I can’t help it. It’s as if there are a million switches in my brain, each in charge of a different thought, that I just can’t turn off.
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It’s not just ordinary things that everyone gets nervous about like taking a big test or preparing for a job interview. I literally worry about every little thing that happens... or doesn’t happen.
I get stuck focusing on a mistake I made at school or work. Before I know it, I’m panicking and thinking of all the worst-case scenarios that could have arisen. Then, I mull over whether something I said might have offended my friend. I jump to conclusions that don’t ever actually happen. The list goes on and on. It invades every part of my life.
I can feel my heart beating against my chest. Sometimes it feels like there’s a black hole of worries that nothing can fill. I wake up in the night feeling tense, on edge, and at times sick to my stomach. The switches in my brain begin to spark, the fuses burn out, and I’m left utterly exhausted, with no relief in sight.
If you sometimes feel the way I do, please know that you are not alone. There is hope. I talked to a health professional about my switches constantly being “on”, and they were able to help me learn how to turn them “off”. I used to feel worn down and hopeless but now I see a light at the end of the tunnel. Learning how to manage anxiety has helped me reach my full potential. Are you experiencing anxiety? It’s never too late to ask for help. There is no problem too big or too small.
If you or someone you know is experiencing anxiety, there is hope. Contact your health provider or call the National Helpline at 1-800-662-HELP (4357) supported by the Substance Abuse and Mental Health Services Administration.
Lee Anne Walmsley, Ph.D., EdS, MSN, RN, is an Assistant Professor in the UK College of Nursing. She is also a part of the BH WELL faculty team. Her life's work is about mental health and well-being. In this brief video, she shares her thoughts on the term "mental illness".
Healthcare providers (HCPs) are uniquely vulnerable to occupational trauma exposure due to the responsibility of caring for people in diverse settings.
We all want to stay healthy, happy, and resilient. So, how can we do this? Health and happiness require checking in with yourself to assess your needs. Think: “Am I eating well? Exercising? Stressed? Needing to say ‘no’ to some things?”. Stay tuned for a prescription to REST.
We all want to stay healthy, happy, and resilient. So, how can we do this? Health and happiness require checking in with yourself to assess your needs. Think: “Am I eating well? Exercising? Stressed? Needing to say ‘no’ to some things?”. Stay tuned for a prescription to REST.
Why do we fail to take care of ourselves? Haven’t we learned our limits by now? Our lives are impossibly busy. We balance jobs, family, and never-ending daily agendas. But self-care shouldn’t feel like a burdening To-Do list item. It’s a GIFT to yourself and helps you love those around you better. And it doesn’t take a lot of time!
Here are 12 tips to beginning your journey of practicing self-care:
Sleep well.
Your nightly routine can train your body to know it is time for bed. Being aware of what you consume close to bedtime is important. Sugar, caffeine, and distractions like television tend to keep you awake. Checking your email may also awaken stress and a work-mode mindset that can make it hard to fall asleep.
Heal your gut.
While this includes eating healthy, it is even more. This is being aware of your body’s reaction to certain foods. Stomach aches, digestive troubles, fatigue, brain fog, skin issues, headaches, emotional issues, weight changes, and food intolerance are all examples of gut health issues. There are many important elements to this process but knowing your food triggers is a great place to start.
Exercise daily.
We don’t want to sound like a broken record, but exercise has physical and mental benefits. It boosts mood, reduces stress and anxiety, and helps you gain muscle and strength. Exercise doesn’t have to take place at the gym. You can go for a walk while listening to a podcast, dance to your favorite playlist, play tennis with a friend, or practice yoga.
Eat a clean nourishing diet.
The food we eat controls our weight, can cause or prevent disease, and can keep our minds active. The right foods can even prevent memory loss and inflammation which have long term effects on the body. Some of the best foods to eat are fatty fish, blueberries, walnuts, pistachio nuts, green leafy vegetables, and broccoli. Hydration is equally important for your body and brain!
Learn to say “NO”.
In order for you to function at your peak in your job, with your family, or just in your own mental space, you have to be calm and rested. You cannot be your best self if you continue to say “yes” when your plate is too full. You will be irritably working out of stress or obligation and likely find yourself burnt out. Learn how to say “no” politely but firmly and with conviction, and keep practicing until it comes more naturally.
Take a trip.
Even if you’re not feeling particularly stressed, getting away can provide space to disconnect, relax, and reset. This doesn’t have to be far or costly. You can visit a friend, explore a nearby town, or go camping. The goal is to get out of your normal routine and do something that sounds fun to you.
Go outside.
Being outdoors can reduce stress, lower blood pressure, reduce fatigue, and overcome symptoms of depression and burnout. It also helps you sleep better, especially if you do something active such as hiking, walking, or gardening. Nature is one of the best resources for healing. Listen to the birds, notice the trees, feel the wind, and appreciate the changes in the weather.
Spend time with a pet.
From companionship to unconditional love, pets bring huge benefit to our lives. Dogs, cats, and horses especially can reduce anxiety, stress, and lower blood pressure. Often, pets are empathetic to our moods and can tell when we are not feeling well. They are called our ‘best friend’ for a reason!
Prioritize getting organized.
Declutter the things in your mind by writing them in a planner or calendar. Keep a running grocery list or to-do list so you never again have to stress about what you may be forgetting. (Just don’t forget the list!). Another quick organizational habit is to prepare keys, purses, backpacks, briefcases, and coats to be ready to go for the next morning. This gives your mind more room to be creative!
Prepare your own meals.
Make this an event. Cook. Fast food and pre-made meals lack sufficient nutrients and are often more calorie-dense than fresh meals made at home. Even if it’s once a week, try cooking a healthy meal. The recent rise in meal kits and meal delivery services may help you get started.
Read a book on self-care.
Instead of scrolling a news feed for entertainment, try reading a self-help or self-care book. This can help you slow down, improve your mood, and help you be mindful and present where you are. Listen to a podcast on resilience, self-care, and the science of self-care practices.
Schedule daily self-care time like an important appointment.
You wouldn’t cancel breakfast with your favorite author, would you? Then why are we so quick to sweep our self-care aside? Self-care can help you stay grounded and keep goals at the forefront of your mind. Start small. Wake up 15 minutes early to have a cup of delicious herbal or green tea and practice deep breathing. Or take a walk around the block on your lunch break. The more you practice incorporating self-care into your schedule, the better you can grow and prioritize the things most important to you. Aim to take 5 minutes 5 times a day to practice self-care. 5 X 5. It’s like rebooting your brain for better health and performance.
Compassion fatigue is a consequence of chronic work-related stress exposure among healthcare providers. Nursing is a high-risk, stressful profession which increases nurses’ vulnerability to compassion fatigue symptoms compared to other healthcare workers. Compassion fatigue has serious consequences for nursing staff, patients and healthcare organizations. Though several studies on the prevalence of compassion fatigue among nurses have been published, the reported data vary considerably across studies; and few meta-analysis have examined the prevalence of compassion satisfaction and compassion fatigue among nurses with large sample sizes.
Objectives: To systematically assess the prevalence of compassion satisfaction and compassion fatigue among nurses, and to evaluate the effect of different geographical regions, years and departments on the prevalence of compassion fatigue.
Design: Systematic review and meta-analysis DATA SOURCES: The Cochrane Library, PubMed, EMbase, Web of Science, CINAHL, PsyclNFO, China Knowledge Resource Integrated Database (CNKI), Wanfang Database, Weipu Database (VIP), and Chinese Biomedical Database (CBM) were searched in the systematic review. The time frame for the searches included all literature before January 31st, 2020.
Review methods: The reviewers independently completed study selection, quality assessments, data extraction and analysis of all included literature. The mean scores and standard deviations of the three subscales of the Professional Quality of Life (ProQOL) scale were pooled using random effects meta-analysis in Stata 16.0 software package. Finally, subgroup analyses were conducted to explore the sources of between-study heterogeneity.
Results: A total of 79 studies were included in the systematic review and meta-analysis, consisting of 28,509 nurses worldwide from 11 countries. In our studies, the pooled mean scores of compassion satisfaction, burnout and secondary traumatic stress were 33.12 (95% CI: 32.22-34.03), 26.64 (95% CI: 26.01-27.27) and 25.24 (95% CI: 24.69-25.79), respectively. In addition, the Asian region had the lowest levels of compassion satisfaction but the highest levels of compassion fatigue symptoms, while the Americas and Europe had the lowest levels of compassion fatigue but highest compassion satisfaction. Levels of compassionate fatigue in nurses increased gradually from 2010 to 2019, reaching the highest level in 2019; and nurses from ICU had the highest levels of compassion fatigue symptoms among all nurses.
Conclusion: The levels of compassion satisfaction and compassion fatigue among nurses are moderate. Nurses from the Asian region and in ICUs suffer from severe compassion fatigue symptoms, and the prevalence of compassion fatigue has increased over time. These findings may provide hospital administrators with the theoretical basis for the management and treatment of compassion fatigue.
