The Role of Society and Media

Society places value on physical appearance, often promoting narrow and unrealistic standards of beauty. These ideals are constantly reinforced by media, movies and television shows to social media influencers and advertising. When we compare ourselves to these often airbrushed and carefully curated images, it’s easy to feel inadequate. This phenomenon is known as “appearance-based social comparison,” and it can significantly impact self-esteem.

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Psychological Factors

Depression itself can distort perception. Negative thinking patterns, which are all-too-common in depression, can lead to an exaggerated sense of personal flaws. This cognitive distortion can make you focus on what you perceive as imperfections and overlook your positive qualities. Low self-esteem, a frequent companion of depression, can also amplify feelings of ugliness. It’s important to recognize that these feelings are part of the condition and not an accurate reflection of reality. Absolutely none of us are perfect, even the ones we see on TV or that we perceive as ‘the perfect 10’.

Personal Insecurities and Past Experiences

Personal history plays a significant role in how we perceive ourselves. Traumatic experiences, such as bullying or criticism about one’s appearance, can leave lasting scars. Sometimes experiences from childhood may have lasting impact that creates years of trauma that leads to internalized negative beliefs about your looks If you’ve been criticized for your appearance in the past, it’s natural to carry those hurtful words with you, allowing them to shape your self-image. This may need to be worked out in a professional setting for the best outcome.

Breaking the Cycle

To start feeling better about yourself, it’s crucial to address both the external and internal factors contributing to these feelings.

1. Challenge Negative Thoughts: Cognitive-behavioral techniques can help reframe negative thoughts. When you catch yourself thinking you’re ugly, try to question that thought. Ask yourself, “Is this really true? What evidence do I have to support this?” Often, you’ll find that these thoughts are not based on reality.
2. Limit Social Media Exposure: Reducing the time spent on social media can lessen the impact of unrealistic beauty standards. Curate your feed to include body-positive accounts and follow people who promote diverse and realistic standards of beauty. Decreasing social media content has many positive mental health benefits and nearly everyone who does so reports an increased outlook on life.
3. Focus on Self-Care: Engage in activities that make you feel good about yourself. This might include exercising, which can boost your mood, practicing mindfulness, or indulging in hobbies that you enjoy. Self-care can improve your overall well-being and help you see yourself in a more positive light.
4. Seek Professional Help: Talking to a therapist can be incredibly beneficial. They can help you work through your feelings and develop healthier ways of thinking about yourself. If depression is a significant factor, professional treatment can also address the root cause of your negative self-perception.
5. Surround Yourself with Positivity: Spend time with people who make you feel good about yourself. Positive relationships can reinforce your worth and help counteract negative self-perceptions.

Feeling unattractive is a painful experience that can be deeply intertwined with depression. However, it’s important to recognize that these feelings are not an accurate reflection of reality. We can’t, by definition, all be less attractive than average but also – there are genuinely more important things to concentrate on in life. By challenging negative thoughts, limiting exposure to harmful media, focusing on self-care, seeking professional help, and surrounding yourself with positive influences, you can begin to shift your perception and see yourself in a more positive light. Remember, beauty is not just about physical appearance; it encompasses your personality, kindness, and the unique qualities that make you who you are.

Why does everything I touch turn to shit?

Why is everything always like this?

Why can’t I be normal like everyone else?

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If you are asking these questions, you are not alone. Many folks feel the same way. In fact, search engines are asked ‘why am I such a fuck up’ thousands of times a month. We can’t all be as screwed up as we feel like we are, can we? If you’ve come here then you’ve probably searched online just like a hundred other people have today. This article will talk about some of the reasons why we think the way we do, and how to feel better about ourselves and offer some hope. When you’re done reading, considering going into the forum area where you can also find our live chat. Sometimes just being around other people who understand how you’re feeling is enough to keep going for another day. 

Life can be a meat grinder from day one. How we deal with life is often dictated by what happens to us as children. The things parents, teachers and other authority figures say and do get “locked” into our brains. For example, a parent says, “I wish you had never been born”, or “you’ll never amount to anything”. These hurtful words become like recordings that play in our minds over our lifetime and affect the choices we make. Of course physical and sexual abuse scar us also in horrible ways (I am a victim of childhood sexual abuse). I spent most of my life thinking I wasn’t good enough, that I was bad and ugly and useless.

It has taken many years of therapy to take down those recordings of abuse that played in my mind for so many years. That is the way out of these negative thought patterns. One technique of fighting these messages that my therapist taught is positive affirmations. The way affirmations work is pretty simple but requires patience and practice. One of my early ones was “I am beautiful and worthy.” It was hard to say, but I kept at it. This might feel silly at first but again, you have to keep at it for it to work. 

Here are some affirmations to get you started. You don’t need to pick many. Just choose one or two to get started:

• I am a strong, capable person
• I have done difficult things in the past, and I can do them again
• I have experienced challenges in the past, and I am more resilient because of this
• I am allowed to feel upset, angry, and sad sometimes—that’s part of being human
• My personal boundaries are important and I’m allowed to express my needs to others
• “No” is a complete sentence and I don’t have to explain or justify my boundaries
• I am allowed to feel good and to experience pleasure in life
• I am worthy of receiving good things and of accomplishing my goals in life
• The past is the past, and my past doesn’t predict my future
• I forgive myself for mistakes I made and I refuse to hold them against myself

I posted mine on my bathroom mirror, so I would have it in view several times a day. Another place would be the fridge. You can also use your phone to store and set reminders.

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Another area to be aware of is what is called cognitive distortions. This is a fancy word for the things that go through our minds that cause us to be unhappy in life. My therapist and other mental health professions educated me on these concepts and they were a life changer. Becoming aware of what I was thinking was the first step. I used journaling quite often to increase my awareness of my thought patterns.

Knowing the problem is the first step to fixing it. The following list, taken from an article by Harvard Medical School is a good place to start. 

Once you are aware of cognitive distortions in your thinking, you can combat them. One method is to write out a “camera check” of an event that is causing you difficulty. One one column, write what you believe is happening, then in the other column try and look logically at the situation as if you were a third person observer. I ferreted out many of these distortions in my thinking over the years and am still working on it.

• Black-and-white (or all-or-nothing) thinking: I never have anything interesting to say.
• Jumping to conclusions (or mind-reading): The doctor is going to tell me I have cancer.
• Personalization: Our team lost because of me.
• Should-ing and must-ing (using language that is self-critical that puts a lot of pressure on you): I should be losing weight.
• Mental filter (focusing on the negative, such as the one aspect of a health change which you didn’t do well): I am terrible at getting enough sleep.
• Overgeneralization: I’ll never find a partner.
• Magnification and minimization (magnifying the negative, minimizing the positive): It was just one healthy meal.
• Fortune-telling: My cholesterol is going to be sky-high.
• Comparison (comparing just one part of your performance or situation to another’s, which you don’t really know, so that it makes you appear in a negative light): All of my coworkers are happier than me.
• Catastrophizing (combination of fortune-telling and all-or-nothing thinking; blowing things out of proportion): This spot on my skin is probably skin cancer; I’ll be dead soon.
• Labeling: I’m just not a healthy person.
• Disqualifying the positive: I answered that well, but it was a lucky guess.

For more information on cognitive distortions, check out this article by Harvard Medical.

You are not a failure. Liffe has handed you some difficult things and your mind has done what it could to cope. You can feel better. You can have hope.

Today, we will talk about the benefits of a road trip on your mental health and the tips you can use to have fun and stay safe along the way.

Why Vacation Is Good For Your Mental Health

In addition to getting out of your stressful home environment, there are many other benefits to taking a road trip for your overall well-being. For starters, while you will be in the car a good amount of time, a road trip also allows you to get out during your drive and stop at local attractions and famous sights. When you stop at a roadside attraction, you never know who you will meet or what adventure awaits. Getting out of your comfort zone is one way that you can gain self-confidence and become a stronger person overall.

If you take a road trip to a national park or a camping site, then you can get a lot of exercise as you walk the trails and observe the wildlife. Movement and exercise are great ways to fight stress because not only will you feel better physically, but you will also have a chance to clear your thoughts, find solutions to your problems, and regain control of your mental state, all while enjoying the beautiful sights around you.

Since the point of your road trip is to improve your mental state, then it is a good idea to get out in nature for at least a portion of your road trip. When we are out around greenery, we can find ourselves in a more natural state away from the hustle and bustle of life, where we generally feel more at ease. Nature scenes can even affect and activate our parasympathetic nervous system, which is what helps us to calm down when we are feeling stressed.

Plan your road trip with all of these benefits in mind.

Consider A Solo Trip

This idea may be scary to many people at first, but you might do even more for your mental health by planning a solo vacation, where you pack up the car and drive alone to where the road takes you. This is a chance to set your own itinerary, do the things that you love, and really focus on yourself. Also, if you have a fear of being alone, then this is a chance to confront your fears and start a new, healthy chapter in your life.

Another reason why solo travel is great for your mental health is that it allows you to rebuild the self-trust that you may have lost over the years. When you are able to go out on your own and find new things to do, meet new people, and stay strong through it all, then those little wins will begin to add up, and soon you will regain your confidence and bring that mind frame back into your life once you return home.

If you are not completely comfortable with the idea of driving off and being alone the entire time, then create a compromise where you travel with other people, but you agree to have your own adventures along the way. By trying that tactic, you can still have that sense of self-discovery and give yourself time to think. If at the end of the day, you are feeling scared or stressed, then you can then talk to your trusted friends and reclaim your balance.

Travel Safely

While you should feel safe to take on new challenges, it is important that you do so safely or you could become stressed during your trip for all of the wrong reasons. Plan your itinerary appropriately so that you are not on the road during the most dangerous times of the day, which includes rush hour traffic between 4 PM and 6 PM and between 7 AM and 9 AM. That is when most cars are on the road, and even with defensive driving, you still increase your chances of getting into a car accident.

It is also important that you pack your car with the proper safety gear that can help you if you get in a pinch. Start by obtaining a first aid kit that should come complete with a bandages, necessary medication, and antibacterial wipes. It is also essential that you have a car jack and the tools required to change a tire if one goes out. Last but not least, pack bottled water and granola bars or other snacks that can last a long time. That way, you can stay fed and hydrated if a vehicle breakdown does occur.

Finally, before you leave for your trip, you must bring your car to a mechanic for an oil change, tire rotation, and brake check. You should also ensure that all of your fluids are filled to the proper level. Whenever you stop for fuel during your trip, check the tire pressure to ensure that they are filled to the proper limit and refill any necessary fluids. If you take these steps, then you have a good chance to stay safe and make your trip as stress-free as possible.

As you can see, a road trip can do wonders for your mental health. When you go, remember to stay safe, try new things, and allow yourself to explore, and you could return home with a new lease on life – and who doesn’t want that?

Photo by Unsplash 

Thankfully, there are a few strategies you can put into practice immediately that will make a big difference. If you’re feeling down and want to be happier, use some of the following techniques to foster a more positive outlook on life.

Eventually, these techniques will help you to completely change your mindset, and you’ll develop habits that will help you become a more naturally positive person no matter your circumstances. Ready to get started?

1. Smile More

Buddy the Elf may have been onto something in the 2003 film when he suggested that smiling was his “favorite.” While most of us aren’t going to be as sunny and naive as a North Pole Elf, smiling can indeed change your outlook and mindset. Studies have shown that there are many health benefits to smiling, including:

• Reduced stress
• Reduced pain
• Improved mood
• Lower blood pressure

Smiling even helps to spread positivity to others. While you don’t need to force yourself to smile when you’re unhappy, try to flash a grin whenever you think about it. Whether you’re happy and want to express that, or you’re feeling down and want to boost your mood, a smile can go a long way.

If you’re struggling to smile, practice in front of a mirror so you know what it looks and feels like. Set reminders on your phone or leave little notes at your desk to encourage a grin now and then. It might feel a little awkward at first, but it won’t take long before smiling becomes a completely natural response throughout your day.

2. Practice Self-Care

People talk about self-care a lot these days, and while it might seem like a buzzword, it should actually be a priority in your life.

Self-care doesn’t have to be expensive or luxurious. It’s about doing something every day that helps to relax you and improve your mood. Obviously, that looks different for everyone. However, some of the easiest ways to practice self-care each day include:

• Journaling
• Practicing mindfulness and/or meditation
• Cooking healthy meals
• Socializing
• Getting enough sleep

Socializing is especially important. Sometimes, you might have a naturally happy disposition, but the people you spend your time with can bring it down. Make sure you’re surrounding yourself with individuals who build you up, rather than those who always seem to have a negative answer for everything. The company you keep makes a big difference in how you feel and how you see things.

A negative outlook on life can often be caused by hormonal issues. Some of the common issues caused by hormonal imbalances include everything from depression to fatigue. Obviously, you’re not going to have an easy time staying positive when you’re constantly tired or feeling hopeless.

Thankfully, some of the self-care practices above, including getting enough sleep and eating a healthy diet, can naturally regulate your hormones and fight back against those negative symptoms. Another great way to keep your hormones balanced is to stay physically active.

3. Exercise

Technically, exercise is another form of self-care. However, it’s so important and influential that it deserves its own category.

While most people understand the physical health benefits of regular exercise, the mental and emotional benefits aren’t as widely known.

You’ve likely heard of “runner’s high” before, but you don’t have to be a marathon runner to experience the benefits of working out. The reason those runners feel so good is due to the release of endorphins after a good workout. Your brain lets go of dopamine and serotonin, causing you to feel happy and energized long after the workout is over.

In addition to that boost of energy and happiness, exercising regularly can help with everything from your sleep habits to your self-esteem. Exercise promotes body positivity, and can improve your confidence so you have a better outlook on life.

Choose physical activities you’ll actually enjoy doing, and you’ll be more likely to stick with them. Join a dance class. Play a sport you’ve always loved. Take up swimming. There’s no wrong way to stay physical as long as you’re keeping yourself safe.

As you start to establish more positive behaviors, your mindset will change over time. That can lead to a desire to include even more positive actions in your life, creating a healthy cycle that will shift your outlook and give you a new perspective.

If you’re feeling down and want to change the way you see things, start with these three suggestions. Prioritize them each day, and it won’t take long before you start to see things from a positive perspective.

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A global pandemic. Civil unrest. Inflation. Supply chain crises. The threat of recession. Let’s face it: life is stressful, especially right now, and that chronic stress takes a toll.

Indeed, when you’re under prolonged and significant stress, it’s not only your mental health that’s going to be affected. Your physical health is likely to suffer in myriad ways as well.

The good news, however, is that there is a solution short of chucking it all and fleeing to a cave on a remote mountaintop. While you may not be able to control the stressors in your life, you can control your responses to them and that, in turn, means that you can manage how your life’s stresses impact your overall well-being.

Your greatest tool, in fact, for protecting your health from the effects of chronic stress may well lie in the practices of meditation and mindfulness.

The Stress-Sickness Cycle

Anyone who’s ever experienced chronic stress knows all too well how unpleasant it can be, and how quickly it can rob you of your peace and joy. However, the impacts of chronic stress run far deeper than even this.

Over time, persistent stress can be extremely detrimental to your health. Moreover, these negative health impacts are often far more wide-ranging than you might imagine.

For instance, research has shown that chronic stress can wreak havoc on the digestive system, altering the gut’s microbiome. These alterations in gut flora can impact the all-important mucus membrane lining your gastrointestinal system and nourishing, hydrating, and filtering cells throughout your body.

When the gut microbiome and mucus membrane are impacted, not only are you vulnerable to a range of digestive disorders, but you are also at significantly higher risk for health hazards far beyond the GI tract.

Indeed, given what we’re now understanding about the so-called “gut-brain axis,” when your gut microbiome is disrupted, so too is the functioning of your central and autonomic nervous systems. Your immune system, for example, will not be able to function properly, putting you at an elevated risk both for infections and for autoimmune diseases.

And it’s not only the gut-brain axis that is impacted by chronic stress. Stress can also take its toll on your skin, contributing to the emergence or the worsening of serious skin conditions, such as psoriasis and eczema. When you experience stress, your skin responds by releasing neuropeptides that can cause skin lesions, hives, itching, and redness. These neuropeptides can even reach the brain, triggering a neurochemical response that can leave you feeling even more anxious.

That’s not all, though. When you’re under chronic stress, you’re also significantly more likely to experience mental illness, ranging from depression to anxiety disorders. This occurs both from the effects of stress on the gut-brain axis and from the structural and functional changes that occur in the brain when it is under stress.

In other words, when you’re living with chronic stress, you’re likely to be sick all over, both in body and in mind. Worse, the stress-sickness cycle means that one element feeds on and instigates the other. To put it simply: When you’re sick, you’re stressed, and when you’re stressed, you’re going to get sick — that is, unless you take proactive measures to break the cycle.

De-stressing with Meditation and Mindfulness

It might seem like the stress-sickness cycle is something you just can’t break free of in these challenging times. Thankfully, this is not at all the case. In fact, by integrating meditation and mindfulness practices into your daily life, you can end this vicious cycle.

For instance, “body scan meditation” takes just five minutes and can not only help to calm and refocus your mind, but can also help to nurture your heart by reducing heart rate, blood pressure, and respiration.

When you’re feeling overwhelmed and anxious, learning to be present in the now can help you stop dwelling on trouble that may never actually come.

Another highly beneficial mindfulness technique is journaling. By keeping a nightly journal, you can purge the anxieties of the day and prepare your body for the all-important rest it needs. Likewise, making a gratitude list in the morning can help you orient your mind toward the positive, setting a healthier perspective and intention for the day.

The Takeaway

There’s no question that life today is stressful, and that can leave you vulnerable to a host of mental and physical illnesses. The good news is that you don’t have to fall victim to the stress-sickness cycle. Practicing mindfulness and meditation each day can help you conquer whatever life throws your way, calming your mind, soothing your spirit, and restoring your body.

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However, some companies are still a little behind the times. This is an issue for employees and employers, as failing to provide mental health benefits and accommodations will result in high turnover and poor employee performance.

It’s not too late to make a change. There are plenty of positive mental health strategies that companies can utilize to make the workplace a more supportive environment.

Policies for Mental Health

Most employers want their employees to be happy and satisfied at work. However, few businesses have a policy in place to promote well-being in the workplace. Failing to create a mental health policy will make improving the mental well-being of employees impossible. Without a clear statement and guidelines, managers and leaders will quickly forget about the importance of promoting mental health at work.

Businesses can take a unified approach to improve mental health in the workplace by creating a mental health policy. This policy should include the basics like:

• Anti-discrimination guidelines;
• Access to physical recreation at work;
• Access to therapy and other mental health services;
• Regular surveys to assess employee mental health;
• Commitments to low-stress conflict management strategies.

These guidelines cover the basics of employee mental health. However, every business has its own distinct challenges. A good mental health policy should account for these unique stressors to ensure that employees feel supported at work.

Office Wellness

A robust mental health policy ensures that employee wellness is a priority. However, writing the policy will take time and effort. In the meantime, leaders can help employees feel valued and cared for by investing in small changes to the office environment.

Creating a space that supports mental well-being is particularly important if employees still work in a physical location, like an office or coworking space. This physical environment plays a huge role in mental well-being, as health issues are typically exacerbated in cluttered spaces with low levels of natural light.

Leadership can promote mental health in the workplace by utilizing office wellness hacks. Managers should try to create better airflow throughout the space and use plants to promote relaxation and boost productivity. During the warmer months, employers can encourage staff to take their work outside from time to time and accept that any short-term dips in productivity will result in long-term gains in wellness and efficiency.

You may even look into flexibility and hybrid work schedules. If you prefer to keep an office as at least an option, standing desks can be a great addition for employee health. Even if most employees still elect to stay seated, an investment in adjustable desks shows that a business’s commitment to well-being is holistic and sincere.

Work Stress

Most people’s day-to-day work is inherently stressful. Crunching data, stacking shelves, and commuting to and from work take a toll on everyone’s mental health and cause a rise in stress levels.

Sometimes, a rise in stress can be a good thing. Short-term, acute stress promotes focus and improves productivity. However, long-term, chronic stress can have dire consequences for employees who may become frazzled and fall ill more easily.

Companies can help employees manage chronic stress by promoting honest, open dialogue without the fear of stigmatization or negative consequences. This is particularly important today, as many employees took on extra responsibilities during the pandemic and are now struggling to keep up with a burdensome workload.

Employers can start to assess stress at work by asking simple questions like:

• Do you feel like you are in control of your work day?
• How often do events or meetings get in the way of your work?
• What part of the day do you enjoy/not enjoy the most?
• Do your current tasks feel achievable?

Ideally, these questions can be asked anonymously at first. This will let employees be honest about their happiness at work and give management a good indication of whether or not a stress-intervention strategy is needed.

Virtual Therapy

Therapy has changed a lot in the past few years. Before the pandemic, 64% of practitioners had never treated patients via telehealth. Today, almost all therapists can work virtually to meet with busy employees who need help. The virtual therapy revolution has made it easier for employees to get the help they need when they need it.

Companies can help employees get in touch with the right therapist by funding their search and treatment. This is easier today than ever before, as services like BetterHelp and Talkspace host thousands of fully qualified therapists who can meet employees’ specific needs.

When promoting virtual therapy at work, companies must be both clear and confidential. Employees need to know exactly how the process will work and should feel assured that their privacy is respected. This will help promote uptake and ensure that all employees feel safe and secure.

Conclusion

Companies can foster better mental health in the workplace by drawing up a clear well-being policy. This policy should reduce workplace stress and provide all employees with the opportunity to better their mental health. Key points should include access to therapy, opportunities for recreation, and routine assessments of employee well-being.

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In the same way, your setting plays a crucial role throughout the recovery process. If you’re trying to live a sober life, it’s important to have a safe, healthy, and sober living environment to come home to. Here’s what you need to know about creating a healthy home environment, where you can focus on your recovery and avoid relapse.

How Environment Affects Your Recovery

If you’ve ever attended a 12-step meeting, you’ve likely heard a thing or two about people, places, and things — that is, your environment. Especially in the early stages of recovery, 12-step programs implore participants to change those environmental factors, and stay away from potential triggers, including social events. Keep in mind that bars and various social settings aren’t the only places that can trigger addictive tendencies, however. If you’re stressed out at home, school, or work and unable to find a suitable outlet, for instance, your risk of relapse is likely to increase.

Conversely, by surrounding yourself with like-minded individuals, you may find that the recovery process is a little less challenging. Fill your free time with positive, recovery-based activities, like support groups, and consider joining a gym or rec center if you still have idle moments. By swapping out unhealthy behaviors for positive habits like regular exercise, you may find that you hardly think about drugs or alcohol at all.

What’s more, regular exercise can help you manage chronic stress and anxiety, and even improve your resiliency. The recovery process isn’t exactly a walk in the park, and being resilient is crucial for addicts looking to put their using days behind them. Interestingly, your resiliency may hinge on whether or not you have a safe space to call home. For people in every stage of the recovery process, you can create a healthy home environment in a variety of places.

Housing Choices for Addiction Recovery

Sober living housing options come in many forms, from inpatient treatment facilities to halfway houses and even your childhood bedroom. When searching for temporary or permanent housing during recovery, start by making a plan that takes your personal needs into account. For instance, what does a sober living space look like to you? Do you need regular support from friends and family, or a structured environment where you’re held accountable?

Many recovering addicts have found long-term success in so-called sober living houses (SLHs), and there’s research to back it up. Put simply, SLHs are drug- and alcohol-free living facilities wherein participants are responsible for paying their own rent and maintaining sobriety. SLHs may be independently run or affiliated with notable recovery housing models, such as Oxford House. First established in 1975, the Oxford House model is utilized in more than 2000 SLHs across the U.S., Canada, and Australia.

While SLHs are an indispensable stepping stone for many, they’re far from the only option when it comes to recovery housing. If you have a supportive family, you may find success close to home. Living with family as you work through the recovery process can be a cost-effective, familiar option with plenty of structure and routine.

Creating Your Personal Recovery Sanctuary

Choosing the best housing option for your recovery needs is just the beginning, however, in terms of cultivating a healthy environment. Whether you’re living in an SLH with others or reimagining your childhood bedroom, it’s important to make your space your own. For instance, are there particular colors, scents, and/or decor styles that make you feel safe and comfortable?

You should also consider giving your possessions an overhaul at this time. Get rid of any things that remind you of your substance abuse, or that are associated with addiction in any way. You can then take the process a step further by responsibly decluttering your space, which can give you a much-needed fresh start. As you embrace your sober life, consider donating or recycling the clothing, books, and household items from your unhealthy past. It may seem simple, but helping others and the environment can give you a mental health boost and aid in your recovery.

That’s because a cluttered physical environment can actually disrupt your decision-making skills and inhibit the thinking process. And for recovering addicts, disrupted thoughts can be dangerous, leading you ever closer to relapse.

Key Takeaways

Your home should be your sanctuary, and it’s up to you to create a healthy environment that’s conducive to recovery. Determine the type of home environment that makes you feel safe and comfortable, and then make it happen.

Depending on where you live, for example, mental health services could be unevenly distributed. Things like urbanization have caused a variety of mental health risks and an increase in disorders like depression, anxiety, and alienation.

Even if you live in a thriving community or a relaxing neighborhood, your home environment could be affecting your mental health more than you realize.

Let’s take a closer look at how your physical environment can impact your mental health, and how you can reach out for help if you need it – no matter where you are.

Health Disparities

We touched on the impact of urbanization, but it’s only one factor creating health disparities – especially in the United States. As the U.S. continues to become more diverse and more groups of people settle in concentrated areas, we’re starting to see mental health issues increase at an alarming rate.

For minority groups, these issues are especially problematic as they’re often at a higher risk. For example, the U.S. suicide rate has increased by 33% since 1999. However, for Native Americans, the rate is much higher. That high rate is potentially caused by

• Substance abuse
• Geographical isolation
• Unemployment
• Violence/sexual violence
• Poverty

While studies have shown that other minority groups – including African Americans and Hispanics – have about the same risk of mental health conditions as whites, they don’t often seek out mental health help in the same way. They might not have mental health services readily available, or the environment they were raised in may have led them to believe seeking out mental health treatment is a sign of “weakness.”

Disparities in the Digital Age

Another issue many people face based on their location is digital disparity. Believe it or not, 11% of Americans don’t use the Internet, while 6% of households in the UK are still offline. For some people, staying “off the grid” is a choice. For others, disconnection is due to circumstance. In the U.S., Mississippi, Arkansas, and Alabama are the least connected states. In the UK, Fermanagh and Omagh in Northern Ireland have limited connectivity.

The pattern here is that it’s harder for rural and less populated areas to have the same Internet access as other regions. While it might sound nice, at times, not to have to worry about being connected all the time, it’s not an easy thing to live with in this digital age.

Living without the Internet can make it hard to find a job, attend school, or even stay connected with family members and friends. That can lead to income issues, educational disparities, and even increased risks of social isolation and loneliness. Numerous studies have shown the negative mental health effects of isolation, and though the Internet isn’t a replacement for face-to-face interaction, it’s a way to keep from feeling completely alone. Those without it – especially in rural populations – are at a greater risk of feeling alone without that ability to connect online.

Managing Mental Health at Home

No matter where you live, your personal environment can have just as much of an impact on your mental well-being. Everything from the color of your home interior to the way you decorate can impact things like

• Mood
• Cognitive function
• Behavior
• Energy levels
• Stress levels

Your home should be your mental health sanctuary, especially if you live in a location feeling the effects of urbanization or rural disparities. While the ideal home looks different for everyone in terms of mental wellness, consider a few of the following ideas to give yours a boost.

• Use natural lighting whenever possible
• Utilize color psychology in your paint and decor to set a “tone” for each room
• Clean up clutter
• Bring in houseplants

While your home must be a reflection of your personality, it should also serve as an environment where you can relax, especially if your external environment(s) cause you a lot of stress.

Deciding how to design and decorate your home is fully in your control, and can give you a sense of comfort and peace since you might not be able to change much about your external circumstances like your community / neighborhood.

Throughout the COVID-19 pandemic, many Americans and those in busy UK cities chose to move to more rural, less populated areas for the sake of their mental well-being. However, if you’re considering that same solution, make sure you understand the potential disparities and risks associated with them wherever you go. The best thing you can do is to make your mental well-being a priority at home and in your community by practicing self-care and focusing on what you can control in your environment.

How do you take it if somebody says they want to kill themselves because of their acne? When thinking about the contributing factors to suicide a lay person’s fast list might look like- divorce or break up, financial problems, drug abuse, chronic depression, grief over death of loved one and many more such tragedies. If you know anything about actual suicide facts and statistics you should take it very seriously.

For the majority of people acne means a 5-10 year period of having to wash their face a few times a day with a very mild soap or antiseptic cleanser, the embarrassment of an oversized pimple on picture day, school dance, or long anticipated date, and perhaps a few rude comments about the alien growth that appeared overnight on their face. For most, as they finish high school or by the time they enter their twenties, acne is typically no more than a very mild inconvenience and a sense of relief at having made it through that awkward stage.

Life is not so kind to all, however. There are some people where no amount of cleanser and face clarifying lotions and potions have any effect. Endless outbreaks of painful and sometimes disfiguring pimples and pustules go on for years from the onset of puberty and sometimes continue on well into their twenties or longer.

The Pain Caused by Acne  

It would be bad enough if it were simply dealing with the pain and discomfort, but the physical issues is often said to be the lesser pain when compared with the emotional abuse heaped upon them by others – those that look for ways to tease, embarrass or inflict pain on their peers for no reason other than a perverse feeling of by making others feel worse. These bullies are simply looking to improve their place in the world or their own self of self esteem. Sadly, it proves more impossible to eradicate this sort of person than even the seemingly impossible to control acne some have the misfortune of being afflicted with.

Where the real issue comes from with acne is the emotional pain and scarring that runs much deeper than the superficial scars on their skin. While the reality may be that there are relatively few who are so shallow or just mean enough to use the acne as an excuse to tease and bully, this few makes those suffering feel like that is the way all see them. It often even makes them begin to see themselves as deformed or ugly. Some  claim disgust at seeing their own face and will not go swimming or shorts for fear of exposing back, legs, o other places afflicted with acne or the scarring it has left.

This is where a common physical illness that the majority of people experience to some degree becomes a mental health issue of the most serious kind- the kind where a person feels the self-loathing or perceives disgusts from others that makes them think that death is preferable to living. While difficult to prove, it can be reasonably surmised based on discussions of the feelings that the acne was never the issue at all. They did not decide to attempt suicide because a few pimples or even because of 1000 pimples- they became suicidal because the way they were made to feel while trying to deal with this physical condition.

There are many things that over the years have become taboo. Even the school-yard bully typically will avoid blatant teasing of a person in a wheelchair or similar issue. Acne is one of those leftover areas that are overlooked as acceptable fodder for jokes and bullying. Perhaps because most suffer from some degree at some point they can claim to empathize or understand however that occasional oversized pimple for a couple days is no comparison to years of outbreak and lifelong physical scarring. This claim of “everybody has it – so I am not picking on anybody”  would be unbelievable if it were not so frequently upheld as a reasonable defense so the cruel jokes are ignored and it is implied the individual being taunted needs to “toughen up” instead of action taken against the one inflicting the pain.

Treatments and Reducing the Pain of Acne  

The treatment of severe acne involves both the physical treatment of the affliction and the mental health component that often is the result of being subjected to ridicule and emotional pain amplified by the fact it occurs during the developmental years of puberty early adulthood when a person begins to form their self-image.

Treating the Physical Symptoms

The physical treatment comes in 2 basic forms which are discussed in great detail in many places, but should also be talked to with your health care provider. Self-care, which involves best practices for treatment and prevention of acne and maintaining healthy skin. These involve the typical over the counter washes and antiseptics and extra hygiene care for those prone to acne as well as dietary concerns recommendations. The cost of this type of treatment can vary greatly with many acne treatments for even over the counter care costing $100 or more per month. To help reduce the costs, home remedies are available for those willing to research, but you should always discuss home remedies with a doctor and careful research for their safety as well as effectiveness.

To make this care affordable, it is always a good idea to look at what treatments are available and to carefully shop for these treatments. Many retailers specialize in treatments and have special programs that can be used to reduce costs. Using discount codes and coupons can save a lot of money if you are willing to shop around. Home remedies can be highly effective money savers too if caution is used to ensure safety. There are hundreds of home treatments found with internet searches but stick to things that your doctor can tell you are safe to try.

The other physical treatments are real medical treatments from a dermatologist with prescription medications. These medications include specific very strong treatments of acne for various skin types. There are hormone treatments, such as birth control pills to control the hormones that often trigger acne as well a specific range of high potency acne medications available by prescription only. These are effective at treating acne effectively  in many cases but also carry risks of substantial side effects.

Some common acne medications (such as Accutane/isotretinoin among others) may even cause increased risk of mental health issues such as increased feelings of suicidal behavior. This is perhaps another reason that acne is listed as a cause of suicide. Studies have shown however that suicide as a result of acne is a reality regardless of treatment. Use of these medications must be carefully supervised by your doctor or dermatologist. Make you are well informed of all potential benefits as well as risks before choosing this type of treatment.

What types of treatment are there for acne scars? Acne scars may be treated with laser treatments but they are expensive and sometimes painful for the person receiving treatment. Dermabrasion and dermarolling are also possible helpful treatments for scars from past acne. Botox, another pricey route to controlling the deeper scars of acne is very effective as a treatment and takes several courses of treatment. A treatment approach that looks worse before it gets better is receiving a chemical peel. This approach essentially a multi layer system of taking off layers of skin over a period of 4 visits which, hopefully, improve the appearance of the skin at the end. Speaking with a dermatologist is likely the best route to determining what the best option is for each person.

Treating the Emotional Pain of Acne

The last few paragraphs may have led some readers to believe that feeling suicidal because of acne can be easily fixed by simple medical or home treatment. The real issue with acne and the deep emotional pain caused from having suffered the teasing and personal image issues caused from dealing with acne is in part due to the fact so many believe it can be easily treated and “is not really a big deal”. The fact that for some acne is an inconvenience that may be joked about after the fact as “just part of growing up” does not in any way help those that have more severe or long term physical issues. This stems from people who don’t understand the lasting impact on those acne has affected throughout their lives.

It is hard to deal with emotional scarring if the physical scars are still there every time a person looks in the mirror. Even if one treats the physical scars, the emotional scars still must be dealt with. The biggest psychological issue is the self-perception of being ugly or disgusting based on the way they were treated by others in adolescence while developing their own self-esteem and identity.

Negative comments resound far louder in most people than the positive and, of course, no comment makes a no impression. This means that even though the vast majority of people are not disgusted or bothered at all by another person’s acne and that during a poll, (these people cite they only feel sympathy) the individual is far more affected by the very small minority that make the rude and painful comments. If 100 people do not mention the acne at all because they are not “turned off” or “bothered” by seeing a persons skin, and 1 person says “pepperoni face” or some other insult, the individual feels like the other 99 also thought that. Further, they see themselves and find it “ugly” so decide for themselves they are ugly. This is because we all are far more critical of ourselves than anyone else. How often are we judging others about their physical attributes in this way? Not terribly often yet we believe others are doing it to us.

The treatment for long term emotional pain and mental health issues of self-hate and dysphoria is best addressed through counseling with a professional therapist. If that is not possible because of cost or due to other reasons then there are self-help and self-awareness books and online programs that may help. The self-treatment however is very difficult when the actual issue is that a person dislikes or has a low opinion of themselves. If you had a low opinion of a doctor or therapist, you would not likely listen to what they have to say. If that applies to yourself than trying to convince yourself is equally difficult.

Trying to keep perspective and understanding that jokes on sitcoms are not reflective of world opinion, and the incidents of people that actually were rude about you appearance compared to the hundreds and thousands more people you met that were not is hard, but can be done. Ignoring the negative is easy advice to give and near impossible to follow. What would the advice be if the roles were reversed?

It may however be possible to realize with careful self-analysis that the emotional pain you are feeling about the acne whether it is present or in the past – the pain is being caused by yourself and how you feel about things far more than what others may have said or thought. We cannot make people say something different or think something different but we can influence our own thoughts to try to decide that you are not going to be cruel to yourself just because somebody else has been. Do not let the shallowness and cruelty of a small few become your own shallowness or cruelty towards yourself. Try to get some support or help through friends, family, or peer support instead of isolating. The acne does not kill people, it is their own thoughts and those are cruel thoughts they are having about themselves if they want to kill over the acne, even if it is themselves.

Even those who do want to prioritize their mental well-being can sometimes have a difficult time doing so because of cost.

Mental health care can be expensive. Seeing a therapist or counselor regularly, or even trying to manage anxiety or depression through medication can quickly add up. If you’re on a budget, some of those solutions might not seem feasible.

However, there are ways to prioritize your mental health on a budget, so you can manage your stress levels, promote positive self-talk, and fight back against the symptoms of common mental health conditions every day.

Take Time Away

It’s not uncommon for the hustle and bustle of everyday life to become a source of stress. Routines can be comforting but getting away from the daily grind can make a big difference in your well-being.

Studies have shown that the anticipation and excitement of planning for a vacation can boost your mood. Plus, getting away from your everyday scenery and going somewhere new can bring mental health benefits like:

• An improved outlook on life
• A reduced risk of burnout
• Lower stress
• Reduced tension
• Feelings of calm and peace

Simply visualizing the things you’ll be able to experience on a vacation can improve your mental health. However, if you’re on a budget, taking time away might not seem like it’s in the cards anytime soon.

One of the best things you can do is to figure out ways to make your vacation dreams become a reality no matter your budget. Take a road trip instead of flying. Go on a weekend getaway instead of a two-week adventure across the country. Or take the time to budget strictly for your vacation and start a savings plan so you can add up your extra cash over a few months and go on the trip of a lifetime.

Find Everyday Ways to Practice Self-Care

Self-care has become a bit of a buzzword in recent years, but it’s just as relevant and important as ever. Self-care doesn’t have to be something extravagant or expensive. You don’t have to buy yourself a new car or even indulge in a luxurious spa day once a week.

Rather, finding little ways to prioritize yourself every day can end up making the biggest difference to your mental well-being. Some of the best forms of daily self-care include things like:

• Exercising
• Getting enough sleep
• Meditation
• Mindfulness
• Healthy eating
• Journaling

As long as you’re setting aside some time each day to do something you enjoy or something that relaxes you, that’s what matters. Self-care is a great way to cope with stress, anxiety, or depression, and even if you’re not struggling with your mental health it’s one of the best ways to keep things stable and boost your mood. The best part? As you can see, you don’t need a lot of money to take proper care of yourself each day.

Invest in Your Mental Health

If you find that you’re really struggling with your mental well-being, the best thing you can do is reach out for help. Conditions like anxiety and depression are more common than you might realize, and there are many different ways to manage and treat them. However, they don’t often go away on their own, and it can be hard to dig yourself out of them when you’re experiencing intense symptoms.

However, as stated above, working with a mental health professional can often be costly. If you truly want to invest in your mental wellness, consider starting investments to reach your financial goals.

You don’t have to have a lot of money to get started. It can help to work with an investment expert to set realistic goals and understand your risk tolerance. By setting up the right investments, you can see a return quickly and put that money back into your mental well-being.

If you’re not comfortable with investing, consider re-evaluating your current budget. Is there anything you might be able to cut out that you could reprioritize? Things like dining out, subscription plans, and “extras” can often be adjusted if you have greater needs. Your mental health should always be something you invest in, even if you have to sacrifice when it comes to your existing spending habits.

No matter your budget, your mental health doesn’t have to suffer. Keep these tips in mind to give your mental well-being a boost, and to make sure it remains a priority in your life. Don’t let your income keep you from taking care of yourself and getting the help you deserve.