The Q&A Files
The Q&A Files drops A Wellness Explosion
💥 BOOM! Attention Wellness Warriors. The game changer you have been waiting for is finally here. Say hello to “The Q&A Files,” where wellness meets revolution and your questions lead to new discoveries. Spearheaded by Trisha Jamison, your host, a Board Certified Functional Nutritionist. Cohost Dr. Jeff Jamison, a Board Certified Family Physician, and featured guest, Tony Overbay, a Licensed Marriage and Family Therapist. This podcast blends three diverse perspectives to tackle your questions on health, nutrition, medicine, mental wellness, and relationships. Dive into a world of expert insights and actionable advice, all sparked by your curiosity. Tune in, ignite your wellness journey, and join the Wellness Warrior community.
The Q&A Files
40. Unspoken Truths: Overcoming Mental Health Stigma and Embracing Self-Care
Unlock the secrets to overcoming mental health stigma and nurturing your well-being with insights from Trisha Jamison, Dr. Jeff, and therapist Tony. Explore the evolving societal attitudes towards mental health, particularly the significant shift during the COVID-19 pandemic, and learn how public figures who speak openly about therapy help normalize conversations. Discover how to navigate common barriers like financial concerns and insurance options, viewing therapy as a crucial investment in yourself. Tony shares his personal experiences, shedding light on the hurdles many face when seeking help and offering actionable steps to embrace mental wellness.
Join us as we delve into the power of self-care in enhancing mental health and overall wellness. Understand why self-care is not a selfish act but a vital part of living a fulfilling life. Learn how diet, exercise, and sleep, with the aid of nutrients like vitamin B, magnesium, and omega-3 fatty acids, play pivotal roles in brain function and mood regulation. We share practical tips for incorporating small daily habits—expressing gratitude, fostering connections, and embracing light and movement—to support mental health. Whether it's opening the blinds or stepping outside, discover how simple actions can make a transformative difference in your mental well-being.
Email us! trishajamisoncoaching@gmail.com
Hello and welcome to the Q&A File, the ultimate health and wellness playground. I'm your host, Tricia Jamieson, a board-certified functional nutritionist and lifestyle practitioner, ready to lead you through a world of health discoveries. Here we dive into a tapestry of disease prevention, to nutrition, exercise, mental health and building strong relationships, all spiced with diverse perspectives. It's not just a podcast, it's a celebration of health, packed with insights and a twist of fun. Welcome aboard the Q&A Files, where your questions ignite our vibrant discussions and lead to a brighter you.
Speaker 1:Hello, friends, Welcome back to the Q&A Files. I'm your host, Tricia Jamieson. I'm here again with Dr Jeff and Tony. Last time we had an insightful discussion about antidepressants and some of the misconceptions around them. Today we're continuing that conversation, but with a focus on something that really holds people back overcoming the stigma and fear around seeking help. So, once again, a huge thank you to Craig for sending in this thoughtful question. And Craig asks how can people overcome the stigma and fear around seeking help when they need it? And Tony, you started to just talk about that briefly on our last episode, but I'd like you to expand that.
Speaker 2:Yeah, first of all, thank you for the permission last time, because I've eaten a tremendous amount of chocolate covered cashews since we last met. Go back and listen to that episode. Tricia said that they're basically health food.
Speaker 1:Yeah, sure, but it has to be dark chocolate.
Speaker 3:They are health food to me Exactly.
Speaker 2:But I like this question so much because having. But I like this question so much because having. I've been a therapist now for 20 years and the difference, or the destigmatizing help in mental health has been tremendous over the last 20 years and I think about 10 years ago it seems like, okay, we're in the clear, everybody's going to be okay, we can talk about it, people can have mental health challenges or struggles. And then it just kind of plateaued and it stopped again and I felt like it was almost going backwards. But then I think we identified last time where I don't know I don't want to say thanks to COVID for anything, but it was it just became okay that people were struggling and were having anxiety and depression and they were having marital issues because they're in parenting challenges, and so I-.
Speaker 1:And everybody understood and they appreciated where people come from. Yes, they had empathy, I guess.
Speaker 2:Yeah, but I liked the concept. That was interesting, though was I did. It seemed like people that were even reaching out to me at that time were making sure that they qualified it by saying, just because of COVID, now I realize maybe I need some help, and versus just saying, hey, I think I need some help, but for me, whatever they need to say or tell themselves in order to come in is great. So I think one of the biggest things is the more that we do episodes like this, or people hear that it is okay.
Speaker 2:I love when an actor, an actress, a politician or somebody talks about talking to their therapist. As a therapist, that warms my heart like nothing else, and I really I noticed that when people do, when they say, you know, and I was talking to my therapist about it and I will, and I will just tell you from my chair, I will have people that will reach out and tell me when they heard so-and-so talk about their therapist or you know that then they found that it was okay. So it is fascinating that I think so often people just need permission. So I think all three of us would say we give you permission, give you permission, absolutely.
Speaker 1:It's okay In every way.
Speaker 3:Seek mental health or seek your own mental health, and whether that means medication, counseling, other therapies, getting out and running, whatever that means, go do it, so you don't get lost Eating chocolate cashews.
Speaker 1:Ooh, absolutely yes, yeah, that means go do it, so you don't get lost eating chocolate cashews.
Speaker 2:oh, absolutely, yes, yeah, and I think that even the fact that if somebody is contemplating it, then this is where I like to say that they are on that path. Just go ahead and find help, because if you're wondering, if you need it, you know most likely you went from a thing where you weren't even thinking about it and now you are, but you're not sure what to do, and eventually you'll get closer to doing it and then you will, and then you give that some time and you are a person who goes to therapy, and then you find it helpful or you have a coach, and then you'll start to talk more about it, and I think that's exactly what we start seeing more of the people referring to their therapist, their coach, and then that just gives more and more people the permission.
Speaker 3:So if you are thinking about it right now you're going to yeah. Some people get themselves stuck and say, well, my insurance doesn't cover it. Yeah, okay, and I want you to know that most people spend more money on coffee or cigarettes or alcohol than they could ever spend on a good therapist on a good therapist. So make your choices, make sense and back off on some of the things that maybe you're indulging too much in.
Speaker 1:In order to cover up Well, you're investing in you. Yeah, yes, and that investment is huge. I mean you think about how much we spend on a car if our car is broken or we have a broken pipe or anything like that. I mean we don't. Well, we may hesitate, but we still do it because we need to right.
Speaker 2:Right, and I like that. I like you bringing that up because I think that look at all the yeah buts that we might say. So if it's a, I don't know if my insurance covers it, we'll find out. If you're unfamiliar with the concept of a super bill, even some people's insurance covers a percentage of a cost of somebody that is out of network. So, um there.
Speaker 2:But just ask all the questions and I love this question when, um, I think I've talked about it on here even before, but this move to arizona was the first one I've done in 30 years. I didn't know so many things about the move, about getting a new loan for a house, of finding a house of, and I just went into everything with the hey, tell me the things that I don't even know to ask. Because I think if you're, if you're talking to your insurance and you're saying I don't even know the questions to ask about mental health coverage, then hopefully they will tell you here's what you do you have this coverage or you don't have this coverage, or and then you can also Google low cost counseling near me and that's going to be in pretty much any city will have a nonprofit or two around that gets assistance and it is absolutely better than not going to counseling.
Speaker 1:Yeah, Definitely so. I like the first step to breaking the stigma is just acknowledging that mental health struggles are part of the human experience. Right, and needing help doesn't mean you're weak, it means you're human, and sometimes I think we forget that we're actually human. So I just I really appreciate those comments, Jeff. What else? We talked a little bit about sleep, and there was a huge emphasis there. Is there anything else that you can think of that can be helpful when it comes to just even because I know that, like when you don't get sleep, you don't think clearly. And so if somebody is having the stigma and they're struggling trying to decide if this is right for them, and sometimes they're just in that hypervigilant state of mind what can you help them? How can you help them relax through that and make them feel more comfortable.
Speaker 3:I think a big part of that comes from having a relationship with your patient. If you have a good relationship with your patient, they're going to tell you what's going on and be honest about it and so developing the relationship. Now, if you don't have a good relationship with your doctor, counselor, coach, what have you? Then that's something to either work on as a patient and there's some keys to that that we can talk through. But the other part is, if you don't have somebody that you connect with, find somebody that we can talk through. But the other part is, if you don't have somebody that you connect with, find somebody that you can connect with. Now, I know that not everyone meshes or gels personality-wise with everyone, and that's okay. And if you're seeing somebody that you don't necessarily gel with, then move on. It's okay. Most therapists, most doctors, most coaches they don't take offense to that because they have people that they don't like either. Okay, so don't feel bad.
Speaker 3:Sometimes I've had to let patients go that I just man, I just can't even sit in the same room with them. They bug me so much. Okay, you know it's rare, but it happens, and so it's just better if you both part ways and go different direction. So, first of all, find somebody that you feel comfortable with and then start being honest, and honesty right here. No matter who you're talking to in the therapy or medical worlds, if you're not honest, the person can't help you at least can't help you as well. So work on being honest, and that may be a process where you need to start small and, do you know? Just test the waters on whether or not a person's going to be validating to you for being honest with things that are uncomfortable, and then, when you get down to what's really bothering you, you won't be in a place where you feel bad because you've let that secret out, whatever it may be. So again, relationship, Tony. What other things?
Speaker 1:do you think?
Speaker 2:I speak into that, tony oh, I really, I like that you're saying that because I felt like man, I should have said that, dr jeff, because the you know, the therapist is the one sometimes seeing the person weekly and you are really developing this relationship of trust. And but if you don't feel like you can trust that person, um, then that's okay and that that's where I just I think, when somebody started doing this mental health journey know that you may not find the right fit immediately, almost maybe like trying to find the right antidepressant or the anti-anxiety medication or cause. I would know that even in that scenario people will tell me well, I tried, I tried one, it didn't work. And then it's easy for me to say, okay, well, that means now you know what didn't work, so what's, what's next? Or you know the person or the personality that maybe you didn't jive with.
Speaker 2:I know that I have a, an amazing associate, um, formerly known as an intern, named Nate Christensen, and he is so mellow, he is so mellow and I'm a tiny bit higher energy, um, and so I know that there are times where where people will say that they kind of like Nate's mellow vibe and I say, well, then that is wonderful, and there have been people before that have told me that they have felt like I might be a lot, but then they they appreciate or enjoy that and cause I'm going to show up, the way I show up, being the best version of me and I want that client is even it's going to. Maybe they are going to therapy and they're going to interact with me and recognize, oh wow, I would like to be more whatever a beat positive or they're realizing yeah, that is a lot, and so that you're going to learn about yourself with anything, and that's one of those things. I think that if somebody is not going out and doing and figuring things out and and and working on their mental health or going to a doctor, or you're just not going to know, you're not going to know what is next, what do I do? How do I feel? Who am I Developing my sense of self? So you have to go out and interact with people and things.
Speaker 2:And that is that self-care vibe, Because if we just stay at home and we kind of isolate and then we create stories and we'll do it later, then eventually what it feels like to be us is we just don't do things, and then we got to create a narrative of why we didn't do things versus going out and living. Now I feel like I need to get on a soapbox.
Speaker 1:Well, I really appreciate that you're bringing into this the self-care, because that's what this is. You are caring for you, you're making yourself a priority, and it could even be if I, if I'm not, if I'm super depressed, I can't get out of bed, I'm not functioning well, what do I need? That's part of you looking into that self-care.
Speaker 3:So, and it is for everybody. I was going to say one thing, then it's yours, tony. I am so grateful for the phrase, and I think I may have heard it from you first, tony, I'm not sure Self-care is not selfish.
Speaker 2:Yes, yes, yeah, no, and I love it. I do. And I was going to say in my world, especially because I love this acceptance and commitment therapy world, where then you're going to go out and figure out who you are and how do you do that you got to figure out your values. And then how often I find people that are saying, man, I still got to go out and figure out my values. Well, that's if my brain can hook me to that story that, yeah, I still got to figure that out. Then I'm like, well, I'll wait till I figure it out, but at some point you just need to do it. I will tell a client, just if you start, I like you know, because you just have to start doing. And then even if somebody says, but do what? Then that's still a story my brain is trying to hook me to. That is going to keep me kicking that can down the road. At some point, thank your brain and then just start doing, doing and you will learn more.
Speaker 3:My dad always used to say do something, even if it's wrong. Do something.
Speaker 2:Yes, totally. I agree Absolutely.
Speaker 1:Excellent. Any other last minute thoughts?
Speaker 3:No, I think we covered it pretty well there.
Speaker 1:Okay, awesome. Well, I just kind of wanted to just reiterate how important it is to kind of put in the diet exercise, sleep, because that can really enhance or it can hinder how well mental health treatments can work. So, for example, studies have shown that certain nutrients like vitamin B, magnesium or omega-3 fatty acids are crucial for brain function and mood regulation. So when people can incorporate healthy foods and regular movement, even just like a 20-minute walk, 10-minute walk, you know anything to just kind of get those endorphins going in your brain and release them, it can boost the effectiveness and the medication and therapy. All of them kind of work in tandem. So any thoughts about that?
Speaker 3:No, I think that's really. You said it all, Great job.
Speaker 1:Okay and a lot of times we talked about this in the last episode that is, just starting small. What can you do in your life to start small, to improve the direction that you're going, and sometimes it can just be something very small. What's something that you can think of? What's a tip, a small tip that you can leave?
Speaker 3:Well, I liked what you said early. Just get out of bed and brush your teeth. You know that's a really easy first step. Sometimes you just need to look around you and find out what's important to you and then do one of the things that's important and recognize your values.
Speaker 1:Good, excellent. Another thing that could be really helpful is just sharing one thing that you are grateful for, because that kind of gets that brain into a, that prefrontal cortex gets put back online, so that's always helpful.
Speaker 3:And then another little thing is just scroll through your contacts on your phone, find somebody on there that you haven't talked to for a while, and just reach out to them and just say hi, thinking about you, and sometimes just a connection in the human world will improve both of your lives.
Speaker 1:Well, connection is huge and sometimes we forget how important that is. And I so appreciate that, because a lot of times when you're feeling depressed, you want to be alone and that's the worst thing that you can do for yourself is to just stay in a basement with dark lights, nothing on, and that just allows yourself to go deeper into a rabbit hole. So go upstairs, open up those shades, let the sun in, feel that warmth and, if possible, just like I said earlier, go outside and just put your feet in the grass and just allow yourself to just feel a little more grounded and feel that fresh air.
Speaker 3:So, yeah, Light is so important. And remember, light isn't the absence of darkness, darkness is the absence of light.
Speaker 1:Well said, very profound. Thank you, awesome. Okay, and that wraps up today's episode. We hope this conversation has inspired you to think about how we can break the stigma around mental health and how nutrition and movement can play a role in supporting your well-being as well. So, again, we are so grateful to have you here. Just want to thank Craig for his awesome question once again, and we will see you on the next episode. Thank you everyone.
Speaker 3:Thanks everybody.
Speaker 1:Thanks for tuning in to the Q&A Files, Delighted to share today's gems of wisdom with you. Your questions light up our show, fueling the engaging dialogues that make our community extra special. Keep sending your questions to trishajamesoncoaching at gmailcom. Your curiosity is our compass. Please hit subscribe, spread the word and let's grow the circle of insight and community together. I'm Trisha Jameson, signing off. Stay curious, keep thriving and keep smiling, and I'll catch you on the next episode.
