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Monthly Spotlight: Mental Health

World Mental Health Day

Mental Health, noun

The health of the mind as distinct from physical health; a person’s condition with regard to mental well-being; (also) a healthy state of mind.

 

Since the founding of the United Nations, the concepts of mental health and hygiene have achieved international acceptance. As defined in the 1946 constitution of the World Health Organization (WHO), “health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” The term mental health represents a variety of human aspirations: rehabilitation from mental illness, prevention of mental disorders, reduction of tension in a stressful world, and attainment of a state of well-being in which the individual functions at a level consistent with their mental potential. As noted by the World Federation for Mental Health (WFMH), the concept of optimum mental health refers not to an absolute or ideal state but to the best possible state insofar as circumstances are alterable. Mental health is regarded as a condition of the individual, relative to the capacities and social-environmental context of that person, and includes measures taken to promote and to preserve that condition. Community mental health refers to the extent to which the organization and functioning of the community determines or is conducive to, the mental health of its members. -Encyclopedia Britannica

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some self-care tips from The National Institute of Mental Health:

  • Get regular exercise
    •  Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
  • Eat healthy, regular meals and stay hydrated
    • A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
  • Make sleep a priority
    •  Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
  • Try a relaxing activity
    • Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
  • Set goals and priorities
    • Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
  • Practice gratitude
    • Remind yourself daily of the things you are grateful for. Be specific. Write them down or replay them in your mind.
  • Focus on Positivity
    • Identify and challenge your negative and unhelpful thoughts.
  • Stay connected
    • Reach out to friends or family members who can provide emotional support and practical help.

 Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.

When should you seek professional help?

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

  • Difficulty sleeping
  • Changes in appetite or unplanned weight changes
  • Difficulty getting out of bed in the morning because of mood
  • Difficulty concentrating
  • Loss of interest in things you usually find enjoyable
  • Inability to complete usual tasks and activities
  • Feelings of irritability, frustration, or restlessness
  • About 1 in 5 US adults line with mental illness
    • 57.8 million in 2021 aged 18 or older with AMI (any mental illness)
  • The prevalence of AMI was higher in females (27.2%) than in males (18.1%)
  • Young adults aged 18-25 years had the highest prevalence of AMI (33.7%) 
    • compared to adults aged 26-49 years (28.1%) and aged 50 and older (15%)
  • In 2021, only 26.5 million of the 57.8 million adults (47.2%) received mental health services in the past year
    • With 51.7% of females and 40% of males received mental health services
  • In 2021 it was estimated that 14.1 million adults aged 18 or older in the US with Serious Mental Illness (SMI)
    • 7% of females and 4% of males are said to have SMI
    • 18-25 years (11.4%), 26-49 years (7.1%), aged 50 or older (2.5%)
  • More than 5% of US adults (12.8 million people) reported experiencing serious thoughts of suicide in 2024
  • 1 in 5 youths (18 or under) had at least one major depressive episode in the past year
    • Over half of them (nearly 3 million youths) did NOT receive treatment
  • 1 in 4 adults with frequent mental distress could not see a doctor due to cost, a 2% increase over the last report
  • 10% of adults with a mental illness are uninsured
    • In 2022, 64% of adults who were uninsured said that they did not have health insurance because they could not afford it.
  • There are 340 people for every 1 mental health provider in the US
    • However, these figures may be an overestimate of active mental health professionals, as it may include providers who are no longer practicing or accepting new patients.
  • 2022 had the highest number of deaths by suicide ever recorded in the US
  • Anxiety disorders are the most common form of mental illness
  • Those who identify as American Indian or Alaska Native have the highest instances of mental illness within one group
  • 33.5% of adults with a mental illness also have a substance use disorder
  • Almost 4 times as many men commit suicide as women
  • 473,000 adults in IOWA have a mental health condition
    • That's more than 3x of the population of Cedar Rapids
  • Of the 154,000 adults in Iowa who did not receive needed mental health care
    • 29.3% because of cost
    • 4.7% of people in the state are uninsured
    • Iowans are 2x more likely to be forced out-of-network for mental health care
  • 37,000 Iowans aged 12-17 have depression
  • 58.1% of Iowans aged 12-17 who have depression did NOT receive any care in the last year
  • In Iowa, 490 lives were lost to suicide
    • 129,000 adults had thoughts of suicide in the last year
  • Depression can come with headaches, fatigue, and digestive problems
    • Anxiety can cause upset stomach, insomnia, restlessness, and difficulty concentrating.

 Information was gathered from The National Institute of Mental Health, Mental Health America, the University of St. Augustine for Health Sciences, the National Alliance on Mental Illness, and the Mental Health Foundation.

Resources provided by NICC:

  • Counseling
    • For stress management, anxiety, depression, grief counseling, alcohol/drug use, eating disorders, gambling, financial hardships, relationships, positive thinking, time management, academic difficulties, and/or student success strategies 

      • Randi Timmerman
        Mental Health Counselor
        Student Center Room 160, Calmar
        timmermanra@nicc.edu
        844.642.2338, ext. 1378

      • Erik Anderson
        Mental Health Counselor
        Main Building Room 214B, Peosta
        andersoner@nicc.edu
        844.642.2338, ext. 2215

    • Information revealed in counseling is not disclosed to anyone unless the student provides written authorization. Exceptions to this are:

      • When a counselor believes a student presents an imminent danger to himself/herself or others.
      • When the life or safety of a readily identifiable third person is endangered.
      • When a counselor believes that a child or dependent adult is being subjected to abuse, neglect or exploitation.
      • When disclosure is made necessary by legal proceedings.

  • Student Crisis Fund:

    • The fund recognizes that students may experience financial hardship during their time at NICC, however, a student’s specific hardship may not meet the Student Crisis Fund eligibility criteria. Examples of a qualifying, unexpected crisis may include accidents, sudden change in employment or job dislocation, illness, death of a family member, fire damage, family violence, or the need for emergency housing.

    • Learn More and apply by CLICKING HERE

Community Resources:

Crisis resources:

General Resources:

  • Ulifeline
    Mental health resources and assessments for college students.
  • Drug Addiction Recovery
    Overcome drug abuse, alcoholism, or a process disorder.
  • All Treatment
    Find alcohol and drug treatment near you.
  • National Alliance on Mental Illness
    The nation’s largest grassroots mental health organization.
  • Your Life Iowa
    The Iowa Department of Public Health has created Your Life Iowa so Iowans can chat live, text, or call and get reliable information and treatment options, and find nearby help.
  • Substance Abuse and Mental Health Services Administration
    The Substance Abuse and Mental Health Services Administration (SAMHSA) is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation.
  • College Students Guide to Avoiding Drug and Alcohol Abuse
    Addiction, recovery and navigating substance use culture on campus.
  • Dubuque Area Civil Rights Commission
    The Commission works with residents, other city departments, and community institutions to develop fair and equitable access to government and community services and to support a more inclusive community.
  • Make the Connection
    Connects Veterans, their family members and friends, and other advocates with mental health information, local resources, and inspiring stories of recovery.

For additional services in the Peosta and Calmar Communities CLICK HERE.