Author Archives: Shervan K Shahhian, LIBERTY PSYCHOLOGICAL ASSOCIATION, The Most Comprehensive Online Library Regarding Mental Health, Psychology and Parapsychology in the World.

Doctored Degree in Clinical Psychology (PSYD) (ABD) All But Dissertation, a Masters (M.A.) in Clinical Psychology, a Bachelor's Degree (B.A.) in Psychology, a Associate Degree (AA) in Liberal Arts with an emphases in Psychology, Certification in Anger Management, Certification in MRT-Moral Reconation Therapy®, Certification in Clinical Hypnotherapy, and Certification in Advanced Hypnotherapy.

Self-Regulation in Mental Health:

Self-Regulation in Mental Health:

Self-regulation in mental health refers to an individual’s ability to manage their emotions, thoughts, and behaviors in a way that supports overall well-being and effective functioning. It is a critical component of emotional resilience and is linked to better mental health outcomes. Self-regulation helps individuals respond to stressors, challenges, and emotional triggers in a constructive manner.

Components of Self-Regulation in Mental Health

Emotional Regulation:

  • Managing intense emotions (e.g., anger, anxiety, sadness).
  • Recognizing and labeling emotions accurately.
  • Using coping strategies like deep breathing, mindfulness, or reappraisal to calm down.

Cognitive Regulation:

  • Controlling negative thought patterns (e.g., catastrophizing, self-criticism).
  • Practicing positive self-talk and cognitive reframing.
  • Setting realistic and achievable goals.

Behavioral Regulation:

  • Maintaining healthy routines (e.g., sleep, exercise, and nutrition).
  • Resisting impulsive actions or reactions.
  • Engaging in constructive behaviors, even under stress.

Social Regulation:

  • Managing interpersonal conflicts effectively.
  • Setting boundaries in relationships.
  • Seeking and accepting support from others.

Why is Self-Regulation Important?

  • Reduces Stress: Helps mitigate the physical and emotional toll of stress.
  • Improves Decision-Making: Encourages thoughtful rather than impulsive choices.
  • Enhances Relationships: Promotes empathy, patience, and effective communication.
  • Builds Resilience: Facilitates recovery from setbacks and adversities.

Techniques to Improve Self-Regulation

Mindfulness Practices:

  • Meditation, yoga, or mindful breathing exercises to enhance awareness and control.

Cognitive Behavioral Therapy (CBT):

  • Identifying and changing unhelpful thought patterns.

Journaling:

  • Writing to process emotions and gain insight into triggers.

Emotion Regulation Skills:

  • Techniques like the “STOP” method (Stop, Take a breath, Observe, Proceed) or grounding exercises.

Physical Activity:

  • Regular exercise to reduce stress and improve mood.
  • Professional Support:
  • Therapy or counseling to learn and practice self-regulation strategies.

Let’s delve deeper into specific self-regulation techniques and how they apply to mental health. Here’s an expanded guide organized by challenges and strategies to address them:

1. Managing Intense Emotions

Techniques:

  • Mindful Breathing:
    Focus on slow, deep breaths to activate the parasympathetic nervous system (e.g., inhale for 4 seconds, hold for 4, exhale for 6).
    Example: Use this during moments of anger or anxiety to regain calm.
  • Grounding Techniques:
    Engage your senses to stay in the present moment (e.g., “5–4–3–2–1” method: name 5 things you see, 4 you can touch, etc.).
    Helpful for: Overwhelm, panic attacks, or intrusive thoughts.
  • Emotion Labeling:
    Pause and identify the emotion you’re feeling (e.g., “I’m feeling frustrated”).
    Why: Naming emotions reduces their intensity and provides clarity for action.

2. Breaking Negative Thought Patterns

Techniques:

  • Cognitive Reframing:
    Challenge negative thoughts by asking:
  • “Is this thought based on facts or assumptions?”
  • “What’s a more balanced perspective?”
    Example: Replace “I’ll fail at this” with “I might struggle, but I can try my best and learn.”
  • Thought-Stop Practice:
    Visualize a stop sign when ruminating on negative thoughts, then redirect your focus to a positive or neutral activity.
    Effective for: Overthinking and anxiety.
  • Daily Gratitude Journaling:
    Write down 3 things you’re grateful for each day to shift focus from challenges to positives.
    Why: Builds resilience by fostering optimism.

3. Controlling Impulsive Behaviors

Techniques:

  • Pause and Reflect:
    Use the “STOP” method:
  • Stop what you’re doing.
  • Take a deep breath.
  • Observe your thoughts, emotions, and surroundings.
  • Proceed mindfully.
  • Implement Delay Tactics:
    If you feel a strong urge to act (e.g., send an angry text or make an impulsive purchase), set a timer for 10–20 minutes. Reassess once it ends.
  • Create Action Plans:
    Prepare responses to common triggers (e.g., if feeling lonely, call a friend instead of binge-eating).

4. Sustaining Healthy Routines

Techniques:

  • Use Habit Stacking:
    Attach new habits to existing ones (e.g., meditate for 2 minutes after brushing your teeth).
  • SMART Goals:
    Make goals specific, measurable, achievable, relevant, and time-bound (e.g., “Walk 15 minutes after lunch every day”).
    Why: Helps maintain motivation and consistency.
  • Behavioral Activation:
    Schedule pleasurable or meaningful activities, even if you don’t feel motivated.
    Example: Go for a nature walk when feeling low.

5. Navigating Social Challenges

Techniques:

  • Assertive Communication:
    Use “I-statements” to express needs or feelings without blaming (e.g., “I feel upset when plans change last minute”).
    Outcome: Reduces misunderstandings and conflict.
  • Boundaries Practice:
    Identify and state limits clearly (e.g., “I can’t take on extra work this week”).
    Why: Protects your energy and emotional health.
  • Seek Support:
    Join support groups or talk to trusted friends/family. Sharing experiences can normalize struggles and provide relief.

6. Practicing Self-Compassion

Techniques:

  • Positive Self-Talk:
    Replace self-critical thoughts with kind ones (e.g., “It’s okay to make mistakes; I’m learning”).
    Why: Reduces self-judgment and promotes emotional recovery.
  • Soothing Rituals:
    Engage in activities that comfort you (e.g., drinking tea, taking a warm bath, or reading a favorite book).
  • Self-Compassion Meditation:
    Practice phrases like “May I be kind to myself” or “I’m doing the best I can.”

How These Techniques Apply to Mental Health

For Anxiety:

  • Use mindfulness and grounding techniques to reduce physiological arousal.
  • Reframe catastrophic thoughts to reduce worry.

For Depression:

  • Behavioral activation can combat inactivity.
  • Gratitude practices help counter feelings of hopelessness.

For Stress Management:

  • Deep breathing and scheduling breaks prevent burnout.
  • Journaling helps process and prioritize stressors.

For Emotional Dysregulation (e.g., in BPD):

  • Dialectical Behavior Therapy (DBT) techniques like distress tolerance and emotion regulation skills are especially helpful.

Here are practical exercises tailored for managing anxiety, stress, and depression:

1. Managing Anxiety

Exercise: Progressive Muscle Relaxation (PMR)

  • How to Do It:

Sit or lie down in a comfortable position.

Start with your toes: tense the muscles for 5 seconds, then release.

Move upward through your body (calves, thighs, abdomen, arms, etc.), tensing and relaxing each muscle group.

Focus on the sensation of relaxation.

  • Why It Helps: Releases physical tension associated with anxiety.

Exercise: Box Breathing

  • How to Do It:

Inhale for 4 seconds.

Hold your breath for 4 seconds.

Exhale for 4 seconds.

Hold your breath for 4 seconds.

Repeat for 3–5 minutes.

  • Why It Helps: Slows your heart rate and calms your nervous system.

Exercise: Thought Record Journal

  • How to Do It:

Write down a situation causing anxiety.

Identify the anxious thoughts (e.g., “I might fail this exam”).

Challenge the thought: “What evidence do I have for this? What’s a more balanced view?”

Write down the revised thought (e.g., “I’ve studied well, and I’ll do my best”).

  • Why It Helps: Reduces the power of distorted or catastrophic thinking.

2. Managing Stress

Exercise: The 5-Minute Body Scan

  • How to Do It:

Sit or lie down comfortably.

Close your eyes and focus on your breath.

Slowly bring attention to each part of your body, starting from your toes and moving upwards.

Notice areas of tension and consciously relax them.

  • Why It Helps: Enhances relaxation and reduces physical stress.

Exercise: “Brain Dump” Journaling

  • How to Do It:

Set a timer for 10 minutes.

Write down all your thoughts, worries, or tasks without filtering.

Review and organize your list (e.g., prioritize tasks, note what’s outside your control).

  • Why It Helps: Clears mental clutter and reduces overwhelm.

Exercise: Time-Out Routine

  • How to Do It:

Take a short break when stressed (5–10 minutes).

Engage in a grounding activity: sip tea, stretch, or step outside.

Return with a clearer head and refreshed energy.

  • Why It Helps: Prevents burnout and promotes mental clarity.

3. Managing Depression

Exercise: Behavioral Activation

  • How to Do It:

List activities you used to enjoy or find meaningful (even small ones like cooking, walking, or listening to music).

Choose one activity to do, even if you don’t feel motivated.

Start small and gradually increase effort (e.g., walk for 5 minutes, then extend to 10 minutes over time).

  • Why It Helps: Counteracts the withdrawal and inactivity common in depression.

Exercise: Gratitude Practice

  • How to Do It:

Each evening, write down 3 things you’re grateful for that happened during the day.

Be specific (e.g., “The sunlight felt warm on my face during lunch” or “My friend texted to check in”).

  • Why It Helps: Shifts focus to positive aspects of life, improving mood over time.

Exercise: Self-Compassion Letter

  • How to Do It:

Write a letter to yourself from the perspective of a kind, understanding friend.

Address your struggles with empathy (e.g., “It’s okay to feel this way, and you’re doing your best”).

Offer words of encouragement or advice.

  • Why It Helps: Reduces self-criticism and fosters emotional healing.

General Practices for All Three

Mindfulness Meditation:

  • Spend 5–10 minutes focusing on your breath or a mantra (e.g., “I am calm, I am safe”).
  • Acknowledge thoughts without judgment and bring your focus back to the present.

Physical Activity:

  • Engage in light exercises like yoga, stretching, or walking outdoors.
  • Movement releases endorphins, which boost mood and reduce stress.

Connection with Others:

  • Call a supportive friend or family member.
  • Join a local group or online community to share experiences.
  • Shervan K Shahhian

Anxious Attachment, explained:

Anxious Attachment, explained:

Anxious attachment is a type of attachment style rooted in early relationships, particularly those with primary caregivers. It is one of the four main attachment styles identified in attachment theory, which explores how early emotional bonds shape our relationships later in life.

Characteristics of Anxious Attachment

People with an anxious attachment style often:

  • Crave closeness and intimacy: They value connection and may become preoccupied with relationships.
  • Fear rejection or abandonment: They are highly sensitive to perceived signs of disinterest or detachment from others.
  • Seek reassurance: They may frequently ask for validation or question their partner’s feelings.
  • Experience emotional highs and lows: Their emotions can fluctuate based on how secure they feel in a relationship.
  • Have difficulty trusting: They may feel uncertain about their partner’s intentions or loyalty, even when there is no evidence of a problem.

How It Develops

Anxious attachment typically forms in childhood when caregivers are inconsistent in meeting a child’s needs. For example:

  • A caregiver might be emotionally available at times but distant or dismissive at others.
  • The child learns that attention and love are unpredictable, leading to a constant yearning for reassurance and a fear of abandonment.

Impact on Adult Relationships

In adulthood, individuals with anxious attachment may:

  • Struggle with jealousy or possessiveness.
  • Feel overly dependent on their partner for emotional security.
  • Interpret neutral or benign actions as signs of rejection.
  • Have difficulty managing conflicts due to heightened emotional responses.

Growth and Healing

Anxious attachment is not a fixed trait; with effort, people can develop more secure attachment patterns. Some strategies include:

  • Therapy: Working with a therapist can help uncover underlying fears and develop healthier relationship patterns.
  • Self-awareness: Recognizing triggers and understanding how past experiences shape current behaviors.
  • Communication: Learning to express needs and emotions in a constructive way.
  • Partner support: Being with a secure partner can help reinforce feelings of stability and trust.

Understanding your attachment style is a crucial step in building stronger, healthier relationships and addressing any patterns that no longer serve you.

Shervan K Shahhian

Parapsychology and the Supernatural, what is the connection:

Parapsychology and the Supernatural, what is the connection:

Parapsychology and the supernatural are closely connected because they both deal with phenomena that challenge conventional scientific understanding.

However, they approach these phenomena from different perspectives.

Parapsychology

Parapsychology is a field of study that investigates psychic phenomena and other anomalous experiences through systematic and scientific methods. It focuses on phenomena such as:

  • Telepathy: Mind-to-mind communication.
  • Clairvoyance: Knowledge of distant events or objects without physical interaction.
  • Psychokinesis: The ability to influence objects or events with the mind.
  • Precognition: Knowledge of future events before they occur.
  • Near-death and out-of-body experiences: Phenomena suggesting consciousness outside the body.

Parapsychologists often employ rigorous experimental protocols to test these phenomena under controlled conditions, seeking to understand their mechanisms and validate their existence scientifically.

The Supernatural

The supernatural refers broadly to events, entities, or phenomena that are believed to exist beyond the laws of nature and scientific understanding. Examples include:

  • Ghosts and spirits: Apparitions or entities from the afterlife.
  • Demons and angels: Beings associated with religious or mythological traditions.
  • Miracles: Events that defy natural laws and are often attributed to divine intervention.
  • Witchcraft and magic: Practices believed to harness mystical forces.

The supernatural is often rooted in cultural, religious, and mythological frameworks, and explanations are typically more faith-based than evidence-based.

The Connection

Overlap in Phenomena: Many topics studied in parapsychology (like ghosts or ESP) are traditionally classified as supernatural. Both fields explore unexplained or extraordinary experiences that challenge mainstream science.

Evidence and Approach:

  • Parapsychology attempts to study these phenomena scientifically, using tools like controlled experiments, statistical analysis, and repeatability to separate natural occurrences from truly anomalous events.
  • The supernatural often relies on anecdotal evidence, folklore, and religious or cultural interpretation rather than empirical investigation.

Cultural and Philosophical Influence: The supernatural provides the narratives and cultural context for many phenomena that parapsychologists attempt to study objectively. For example, belief in spirits influences how researchers approach ghost phenomena.

Skepticism and Criticism: Both parapsychology and supernatural studies face skepticism from mainstream science, often due to the lack of reproducible evidence and reliance on subjective experiences.

While parapsychology seeks to bridge the gap between the supernatural and science, it remains a contested and niche field. Both areas continue to intrigue and challenge our understanding of reality, often inviting philosophical questions about the nature of consciousness, reality, and the limits of human perception.

Shervan K Shahhian

Can Physical Fitness improve Mental Health:

Can Physical Fitness improve Mental Health:

Please see a Medical Doctor before starting your exercise program.

Yes, fitness can significantly improve mental health. Regular physical activity is beneficial for both the body and the mind. Here are some key ways in which fitness positively impacts mental health:

1. Reduces Stress

  • Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol.
  • It stimulates the production of endorphins, which are natural mood elevators and painkillers.

2. Improves Mood

  • Physical activity can alleviate symptoms of depression and anxiety by increasing the production of neurotransmitters like serotonin and dopamine, which are associated with feeling good.

3. Enhances Cognitive Function

  • Regular exercise boosts blood flow to the brain, which can improve memory, concentration, and overall cognitive function.
  • It may also help reduce the risk of cognitive decline as you age.

4. Promotes Better Sleep

  • Exercise helps regulate your sleep patterns, enabling deeper and more restorative sleep.
  • It reduces symptoms of insomnia, which is often linked to poor mental health.

5. Builds Resilience

  • Participating in regular fitness activities can build mental toughness and improve your ability to cope with challenges and setbacks.

6. Social Connection

  • Group exercises or fitness classes can foster a sense of community and reduce feelings of loneliness.
  • Support from fitness peers often boosts self-esteem and social confidence.

7. Boosts Self-Esteem

  • Achieving fitness goals and maintaining a healthy lifestyle can enhance your sense of accomplishment and body image.

8. Provides a Healthy Outlet

  • Exercise offers a constructive way to channel energy and emotions, reducing the likelihood of engaging in harmful coping mechanisms like overeating or substance abuse.

Recommended Activities

  • Aerobic Exercises: Running, swimming, or cycling improve mood and cardiovascular health.
  • Strength Training: Lifting weights or bodyweight exercises boost confidence and overall fitness.
  • Mind-Body Exercises: Yoga and tai chi combine physical movement with mindfulness, reducing anxiety and improving focus.
  • Team Sports: Promote social interaction and a sense of belonging.

Consistency is Key

While any exercise is better than none, regular and consistent activity offers the greatest mental health benefits. Even small steps, like walking for 20–30 minutes a day, can make a big difference.

If you’re new to fitness or struggling with mental health, consulting with a healthcare professional or fitness coach may help tailor an approach suited to your needs.

Please see a Medical Doctor before starting your exercise program.

Shervan K Shahhian

Is Exercise a form of Stress Relief:

Is Exercise a form of Stress Relief:

Please see a Medical Doctor before starting your exercise program.

Yes, exercise is widely recognized as an effective form of stress relief. Here’s how it works:

Physical Benefits

  1. Endorphin Release: Exercise stimulates the production of endorphins, often called “feel-good” hormones, which help improve mood and reduce stress.
  2. Reduces Stress Hormones: Physical activity lowers the levels of stress hormones like cortisol and adrenaline, helping your body relax.
  3. Improves Sleep: Regular exercise can improve sleep quality, which is essential for managing stress effectively.

Mental and Emotional Benefits

  1. Mindful Movement: Activities like yoga, tai chi, or even running can incorporate a meditative aspect that helps clear your mind and refocus.
  2. Boosts Confidence: Achieving fitness goals or mastering new activities can increase self-esteem and resilience to stress.
  3. Distraction: Exercise provides a healthy distraction from daily worries and anxieties.

Social Benefits

  1. Community Connection: Group exercises or team sports foster social interactions, reducing feelings of isolation.
  2. Support Networks: Engaging in physical activity with others often creates support systems that enhance emotional well-being.

Best Types of Exercise for Stress Relief

  1. Aerobic Exercises: Running, swimming, or cycling are particularly effective for releasing endorphins.
  2. Strength Training: Weightlifting can improve focus and self-discipline.
  3. Mind-Body Practices: Yoga and Pilates help with mindfulness and relaxation.
  4. Recreational Activities: Dancing, hiking, or playing sports can bring joy and reduce stress.

The key is consistency — regular physical activity, even in small amounts, can have profound benefits for stress management.

Please see a Medical Doctor before starting your exercise program.

Shervan K Shahhian

Recognizing Suicide warning signs:

Recognizing Suicide warning signs:

Resources

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

Recognizing the warning signs of suicide is a crucial step in providing help to someone who may be at risk.

Here are some common signs to watch for:

1. Verbal Expressions

  • Talking about wanting to die or to kill oneself.
  • Expressing feelings of hopelessness or having no reason to live.
  • Saying they feel like a burden to others.
  • Mentioning unbearable pain or feeling trapped.

2. Behavioral Changes

  • Withdrawing from friends, family, or social activities.
  • Giving away possessions or making arrangements for their belongings.
  • Increased use of drugs or alcohol.
  • Engaging in reckless or self-destructive behaviors, such as unsafe driving or risky activities.
  • Sudden changes in mood — either extreme sadness or calmness after a period of distress.
  • Losing interest in activities they once enjoyed.

3. Emotional and Physical Signs

  • Persistent sadness or depression.
  • Intense anxiety or agitation.
  • Irritability or rage.
  • Changes in sleep patterns — sleeping too much or too little.
  • Drastic changes in appetite or weight.

4. Indirect or Subtle Signs

  • Writing about death or posting troubling messages on social media.
  • Saying goodbye to loved ones in an unusual or significant way.
  • Expressing feelings of being trapped or having no options.
  • Increased focus on death, dying, or violence.

Immediate Danger Signs

If someone exhibits the following signs, they may be in immediate danger, and you should seek help immediately:

  • Talking about a specific plan or means to carry out suicide.
  • Acquiring tools or methods (e.g., pills, weapons) for self-harm.
  • Sudden calmness after severe depression, which could indicate a decision to act.

How to Help

  1. Listen without judgment: Let them express their feelings openly.
  2. Show empathy: Acknowledge their pain and validate their feelings.
  3. Ask directly: If you’re concerned, ask them directly if they’re thinking about suicide. This won’t plant the idea but can open the door for honest discussion.
  4. Encourage professional help: Guide them toward contacting a counselor, therapist, or suicide hotline.
  5. Ensure safety: If they are in immediate danger, don’t leave them alone. Call emergency services or a crisis hotline for assistance.

Resources

If you or someone you know is struggling, don’t hesitate to seek help. Early intervention can save lives.

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

Shervan K Shahhian

Substance use treatments in Mental Health care:

Substance use treatments in mental health care address both the psychological and physical aspects of addiction, often integrating a dual-diagnosis approach when mental health disorders coexist with substance use disorders.

Treatments vary depending on the severity of the addiction, the substance involved, and the individual’s unique needs. Common treatments include:

1. Behavioral Therapies

  • Cognitive Behavioral Therapy (CBT): Helps individuals identify and change patterns of thinking and behavior that lead to substance use.
  • Motivational Interviewing (MI): Enhances motivation to change by resolving ambivalence about substance use.
  • Dialectical Behavioral Therapy (DBT): Useful for individuals with co-occurring disorders, focusing on emotional regulation and coping skills.

2. Medication-Assisted Treatment (MAT)

  • Combines medication with counseling and behavioral therapies.
  • Common medications:
  • Opioid Use Disorder: SEEK MEDICAL HELP.
  • Alcohol Use Disorder: SEEK MEDICAL HELP.
  • Nicotine Addiction: SEEK MEDICAL HELP.
  • Aims to reduce withdrawal symptoms and cravings.

3. Integrated Treatment for Co-Occurring Disorders

  • Addresses both substance use and mental health disorders simultaneously.
  • Emphasizes collaboration among mental health and addiction specialists.

4. Support Groups and Peer Support

  • Examples: Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery.
  • Provides a sense of community and shared experience.

5. Residential or Inpatient Treatment

  • Intensive, structured environment.
  • Includes detoxification, therapy, and skill-building activities.

6. Outpatient Programs

  • Intensive Outpatient Programs (IOPs): For individuals who require significant support but can maintain some daily responsibilities.
  • Standard Outpatient Treatment: Less intensive, focusing on ongoing recovery maintenance.

7. Harm Reduction Strategies

  • Focuses on minimizing the negative consequences of substance use (e.g., needle exchange programs, supervised consumption sites).
  • Often used as a bridge to treatment for individuals not ready for complete abstinence.

8. Holistic and Complementary Therapies

  • Yoga, mindfulness, acupuncture, and art therapy can complement traditional treatments.

9. Family Therapy

  • Involves family members to address systemic issues and provide support for recovery.

10. Contingency Management

  • Uses positive reinforcement (e.g., rewards) to encourage sobriety and adherence to treatment.

Key Principles of Effective Treatment:

  • Individualized Care: Treatment should be tailored to the person’s specific needs.
  • Continuity of Care: Long-term follow-up to prevent relapse.
  • Access to Comprehensive Services: Incorporating housing, employment, and legal support when needed.

Shervan K Shahhian

Alarming rise in Suicides among active-duty service members, how can Mental Health professionals help:

Alarming rise in Suicides among active-duty service members, how can Mental Health professionals help:

https://www.veteranscrisisline.net/?msclkid=3a15a380b23a1a7ca369c4f163aea17d

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

The alarming rise in suicides among active-duty service members is a deeply concerning issue that requires a multifaceted approach.

Mental health professionals can play a critical role in prevention, support, and intervention by implementing the following strategies:

1. Proactive Screening and Early Intervention

  • Regular Assessments: Conduct regular mental health screenings to identify early signs of depression, PTSD, or suicidal ideation.
  • Embedded Mental Health Professionals: Place mental health professionals within units to build trust and provide immediate support.
  • Crisis Response Training: Equip leaders and peers to recognize signs of distress and refer individuals to mental health services.

2. Destigmatizing Mental Health Care

  • Normalize Seeking Help: Promote mental health care as a sign of strength and resilience, not weakness.
  • Leadership Advocacy: Encourage senior leaders to openly support and utilize mental health services.
  • Anonymous Services: Provide confidential or anonymous avenues for service members to access help.

3. Enhanced Access to Care

  • On-Base Resources: Ensure easy access to mental health services on military installations.
  • Telehealth Options: Offer virtual counseling for those in remote or operational areas.
  • 24/7 Crisis Lines: Maintain hotlines staffed by professionals trained in military-specific stressors.

4. Culturally Competent Care

  • Understand Military Culture: Train mental health professionals to understand the unique stressors of military life, such as deployment, separation from family, and combat exposure.
  • Tailored Interventions: Develop treatment plans that align with the service member’s values and experiences.

5. Building Resilience

  • Stress Management Training: Offer workshops on coping mechanisms and stress reduction techniques, such as mindfulness and cognitive-behavioral skills.
  • Peer Support Programs: Foster peer-to-peer support networks to provide informal emotional and social support.
  • Focus on Family: Engage family members in education and support programs to create a robust support system.

6. Long-Term Monitoring and Post-Service Support

  • Transition Assistance: Provide mental health support during the transition to civilian life, a period of heightened vulnerability.
  • Follow-Up Programs: Ensure continuous care for veterans to prevent long-term mental health issues.

7. Advocacy and Policy Change

  • Resource Allocation: Advocate for increased funding for mental health services and research within the military.
  • Policy Reforms: Work to reduce barriers to care, such as lengthy wait times or bureaucratic processes.
  • Data-Driven Strategies: Use research to identify trends and implement evidence-based suicide prevention programs.

8. Community Collaboration

  • Partnerships with Civilian Providers: Collaborate with local mental health organizations and VA facilities to extend support networks.
  • Public Awareness Campaigns: Increase awareness about military mental health issues in the broader community.

Addressing the rise in suicides among active-duty service members demands commitment, compassion, and collaboration across all levels of the military, mental health, and society.

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

https://www.veteranscrisisline.net/?msclkid=3a15a380b23a1a7ca369c4f163aea17d

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

Shervan K Shahhian

Suicides are on the rise in the Military, what is the solution:

Suicides are on the rise in the Military, what is the solution:

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

https://www.veteranscrisisline.net/?msclkid=3a15a380b23a1a7ca369c4f163aea17d

The rising rate of suicides in the military is a critical issue that requires a multifaceted and compassionate approach. Addressing this complex problem involves strategies at multiple levels: individual, organizational, and societal.

Here are some potential solutions:

1. Enhance Mental Health Support

  • Improve Access to Mental Health Care: Increase availability and reduce the stigma of seeking mental health services. Deploy more mental health professionals within units and ensure they are easily accessible.
  • Regular Mental Health Screenings: Implement regular, mandatory mental health evaluations to detect early warning signs of distress.
  • Confidential Counseling Services: Provide confidential options for therapy to encourage service members to seek help without fear of career repercussions.

2. Leadership Training

  • Educate Leaders on Mental Health: Train military leaders at all levels to recognize signs of emotional distress and how to support service members effectively.
  • Encourage Open Communication: Foster a culture where service members feel comfortable discussing personal challenges without fear of judgment or retaliation.

3. Address Systemic Stressors

  • Manage Operational Tempo: Prolonged deployments, frequent relocations, and intense training cycles can contribute to stress. Providing sufficient downtime and recovery periods can help alleviate these pressures.
  • Financial and Family Support: Strengthen support systems for financial stability, housing, and family care, as these stressors can exacerbate mental health struggles.

4. Community Building

  • Peer Support Networks: Establish programs that allow service members to connect and share experiences, fostering camaraderie and mutual support.
  • Veteran Integration: Ensure seamless transitions from active duty to civilian life, with support for employment, education, and healthcare.

5. Combat Stigma

  • Normalize Mental Health Discussions: Launch awareness campaigns that destigmatize seeking help for mental health challenges.
  • Highlight Stories of Recovery: Share stories of service members who sought help and overcame challenges to inspire others.

6. Innovative Solutions

  • Technology-Assisted Care: Leverage telehealth, apps, and AI-driven tools for mental health monitoring and intervention.
  • Data-Driven Insights: Use data analytics to identify at-risk individuals and tailor interventions based on patterns of behavior.

7. Policy and Oversight

  • Accountability: Hold leadership accountable for fostering a healthy work environment and addressing toxic behaviors.
  • Invest in Research: Allocate resources to study the causes of military suicides and evaluate the effectiveness of prevention programs.

8. Community Involvement

  • Engage Families and Communities: Educate families and communities on how to support service members and recognize signs of crisis.
  • Collaborate with Nonprofits: Work with organizations that specialize in veteran and military mental health for additional resources and programs.

These strategies require commitment and collaboration across all levels of the military and society. Most importantly, they need to be implemented with compassion, ensuring every service member feels valued and supported.

IF YOU OR SOMEONE YOU KNOW IS IN CRISES, PLEASE CALL 988 OR 911, OR GO TO THE NEAREST EMERGENCY ROOM OR HOSPITAL.

https://www.veteranscrisisline.net/?msclkid=3a15a380b23a1a7ca369c4f163aea17d

Shervan K Shahhian

Understanding Combat Depression and Anxiety:

Understanding Combat Depression and Anxiety:

Combat depression and anxiety, often experienced by individuals exposed to military combat or other traumatic situations, can have profound psychological and physical effects.

\ Understanding these conditions involves recognizing their causes, symptoms, and management strategies. Here’s an overview:

What Are Combat Depression and Anxiety?

Combat Depression:

  • A mood disorder often triggered by prolonged exposure to stressful or traumatic combat situations. It involves persistent sadness, loss of interest, and difficulty functioning in daily life.

Combat-Related Anxiety:

  • A heightened state of worry or fear that can result from combat experiences. It may manifest as generalized anxiety, panic attacks, or post-traumatic stress disorder (PTSD).

Causes and Risk Factors

  1. Exposure to Trauma: Experiencing or witnessing life-threatening events.
  2. Chronic Stress: Prolonged high-stress environments in combat zones.
  3. Physical Injuries: Injuries sustained during combat can exacerbate emotional struggles.
  4. Separation from Support Systems: Being away from family and loved ones for extended periods.
  5. Transition to Civilian Life: Adjusting to non-combat life after deployment can be a major stressor.

Symptoms

Combat Depression:

  • Persistent feelings of sadness, guilt, or worthlessness.
  • Loss of interest in previously enjoyed activities.
  • Fatigue, changes in appetite, and difficulty sleeping.
  • Thoughts of self-harm or suicide.

Combat Anxiety:

  • Excessive worry or fear, often disproportionate to the situation.
  • Hypervigilance, easily startled, or feeling “on edge.”
  • Difficulty concentrating or relaxing.
  • Physical symptoms like rapid heartbeat, sweating, or muscle tension.

Management Strategies

Professional Help:

  • Therapy: Cognitive-behavioral therapy (CBT) and trauma-focused therapies can be effective.
  • Medication: Antidepressants or anti-anxiety medications may be prescribed.

Support Systems:

  • Peer Support Groups: Sharing experiences with other veterans or individuals with similar experiences.
  • Family and Friends: Building a strong support network.

Lifestyle Adjustments:

  • Regular Exercise: Physical activity helps reduce stress and improve mood.
  • Mindfulness and Relaxation Techniques: Practices like meditation or yoga.
  • Healthy Routine: Maintaining a balanced diet, consistent sleep schedule, and avoiding substance misuse.

Veterans’ Resources:

  • Accessing veteran-specific organizations, hotlines, and services that specialize in mental health and reintegration support.

When to Seek Help

  • If feelings of depression or anxiety persist for weeks or interfere significantly with daily life.
  • Thoughts of self-harm or harming others require immediate attention.
  • CALL 911 OR EMERGENCY SERVICES OR GO TO THE NEARISTS EMERGENCY ROOM OR HOSPITAL.

If you or someone you know is struggling with combat depression and or anxiety, reaching out for help is a sign of strength. There are resources and professionals available to assist on the path to recovery.

Shervan K Shahhian