On March 25th, 2022, I was honored to be a speaker at the 14th Annual Human Rights Conference at Kean University. This conference was specific to mental health and the stigma behind it, which is even more of a reason that I was so excited to speak at this event. I was also honored with the “Outstanding Community Human Rights Activist Award,” for my efforts in providing mental health services and advocacy to those in the community.
It so hard to believe, for me anyway, that its actually been over two years since most of us were locked down in our homes, afraid, confused, and anxious to get our hands on supplies like toilet paper and disinfectants. I can speak from a personal level that the experience was much different in our home, as my husband and I are both essential workers that were out in the field each day, all while getting ready to get married that June. That definitely brought a different set of challenges and an entirely new level of anxiety and grief that we had never experienced before. I am so thankful that I was not alone going through all of that, during that period of time. My husband and I really pushed each other through, in the face of adversity. But unfortunately for many, they were going through all that anxiety, alone – both in a social sense and an emotional sense.
We know that mental health issues are nothing new, but the COVID-19 pandemic became an accelerant to the depth and breadth of the crisis we will face over the next decade or more. The National Survey on Drug Use and Health was conducted prior to March of 2020, and found that one in five adults in the United States experienced a mental illness— most often depression or anxiety related—and half of Americans were expected to confront a mental health issue during their lifetime. After a systematic review of data reporting for the prevalence of depressive and anxiety disorders, we see these numbers have been exacerbated by the effects of the pandemic. We are seeing a 27% increase in depressive disorders and a 25% increase in anxiety disorders. That’s 129 million new cases. Keep in mind, these numbers are only based on what people are reporting, meaning people who have sought out treatment. Millions of people across the globe struggle with mental health symptoms and do not seek help (due to denial, fear, stigma, and a host of other reasons) – this data indicates that the numbers for people struggling with depression, anxiety, grief, or isolation are likely much higher, pushing us towards what I am calling a “second pandemic,” a serious mental health crisis across the globe.
The impacts of this extreme public health crisis, coupled with the related economic and social upheaval, will reverberate for decades, if not a generation. As a therapist, I think about the impact of this pandemic on people around the world. Most children were forced to trade their in-school experiences for homebound remote classes, missing out on the social-emotional learning that is critical to a healthy child and adolescent development. All of us will continue to navigate our grief over what we lost during this time: jobs, businesses and livelihoods; cherished time with loved ones; and more than anything else, beloved members of our families and communities who were taken from us too soon. I hypothesize that we will continue to see this trend remain steady as we come to terms with “new norms” imposed by the pandemic. These challenges we face have become even more difficult as we fight for social justice, and world politics continue to wreak havoc on our mental health, at the same time. It feels like we have not gotten a break to regroup. There are many people that are having a particularly hard time in being able to manage symptoms on their own, and unfortunately turn to self- medicating, which opens up a whole other concern.
On the contrary, COVID-19 has also accelerated positive momentum in our communities to raise awareness about these issues and increased accessibility to crucial support and mental health services. Across diverse communities and industries, we are seeing more open conversations about how people are feeling, the challenges they are facing, and the kinds of resources they are using to manage such concerns. Public perceptions of mental illness are softening and conversations about the issue are becoming more frequent, open and inclusive, particularly among younger people.
Switching gears into the challenges of substance abuse and mental health, I would like to touch on the topic of self-medicating. Self-medicating is a term that is used when people turn to a substance like alcohol, marijuana, medication, or other drugs in an attempt to deal with physical or emotional concerns without the guidance of a doctor. Without diving too much into the experience of the pandemic, we do know that the sales of alcohol increased during 2020, as people had more time, less things to keep themselves occupied, and felt like they needed some relief during that really terrifying time. Unfortunately, we are now seeing that substance abuse disorders have also been magnified since the start of the pandemic. Excessive drinking or binge drinking has increased by 21% – leading to more mental health and medical issues.
With substances like alcohol, which we know is legal, it can become tricky to gauge if there is an underlying issue – especially because it is predominantly socially accepted and maybe a person has been able to function in the community. “Continued use in the face of negative consequences,” the video mentions this key element that really defines substance abuse. Some other telltale signs that you should seek help from a professional are:
- You are feeling like you HAVE to use a substance regularly
- You find yourself obsessing about when you’ll feel the next buzz or high, and make that a priority over other personal or professional responsibilities.
- You notice you need more of a particular substance to achieve the same effects; your body is building tolerance to the substance.
- You feel like you need to cover up, hide, or lie about the substance use.
- The substance use is impacting or causing disruptions in different areas of your life like: your job, parenting, medical issues, financial problems, relational issues, or legal issues.
- You notice you have lost the ability to self-regulate, meaning you can’t “just have one.”
- Most importantly, if your friends/family/peers have expressed concerns about the substance use – it may be time to get help.
Not only do I provide support to clients, but for 45 glorious minutes each week, I identify as a client. I too go to therapy as well. Like I said, it is so important to have someone to talk to about anything. It may feel like entering a new frontier when you embark on the journey of starting treatment, even if you’ve benefited from therapy in the past. But the process isn’t entirely unfamiliar. Metaphorically, finding a therapist is bit like dating or meeting a new colleague or peer. You may have looked up their online profile before you met. You saw the picture, read a short and sweet bio and got a flavor for their personal philosophy. But until you two are sitting across from each other, you don’t know if there will be chemistry. It should be obvious pretty quickly. Ideally, each of you is comfortable around the other. There’s something in common between you, maybe a shared attitude. Just because there’s chemistry doesn’t mean the union will be effective, of course. There’s still plenty of work to be done. But if the chemistry isn’t there you can’t keep seeing this person, just to be nice. It makes more sense to move on. Personally, I believe that there is no cookie cutter approach to therapy. Every client and every session are different and I individualize my techniques based of a client’s goals and needs. The client must click with the therapist and vice versa. Sometimes, even a therapist can feel they are not a good match! Most therapists offer consultations, which are a brief 15 minutes, so the therapist and the client can get an idea of each other’s personality, the therapists background and competency, and what the client may be experiencing.
After each session, it’s important to check in with yourself: was the conversation labored or effortless? How do you feel about them? More importantly, how do you feel about yourself? Are you hopeful for how things might progress? Once you find someone that you click with, how much personal information should you reveal in the beginning? Some people spill everything right away. As if unburdening themselves for the first time, there’s an outpouring of the most painful and difficult events in their lives told in chronological order. Others choose to hold the more sensitive material back until they know they can trust the therapist responds with compassion. That makes sense. Trust is always built over time. Typically, traditional therapy consists of weekly 45-minute sessions, but that varies case by case and there is no one way to “do therapy.” Over time, clients feel the confidence to taper off. It’s also not uncommon to be in therapy long term for continued maintenance and support.
One of my goals that I hope to accomplish here today is to let people know it is okay to ask for help. It is nothing to be ashamed of or judged upon. People go to the gym to strengthen muscle and improve wellness, therapy is no different – it’s of like a gym for your brain. To your mention about a “safe space”, I really do make it a priority to not only help a client through a particularly difficult time in their lives but also create an atmosphere that is safe, approachable, and not as pressured. I strive to provide a place to allow my clients to “take their masks” off and be their true authentic selves, all while furnishing my clients with the tools needed to combat their symptoms for long-term results. Some people are seeking treatment because they do not have a strong support network to lean on, or they may feel like a burden to others. Some people may feel shut out, or even criticized for their symptoms and need for more support. That’s the last thing we would want to convey in a therapeutic environment. I must say, it is normal for a therapist to nudge someone along, challenge their behaviors and thoughts in order to promote the clients’ desired growth and change.
We are living in a time where we are still paving the way to normalize mental health and treatment. A huge barrier to treatment is affordability. There are usually high deductible and out-of-pocket costs you need to meet in order to get services at a somewhat reasonable cost depending on your plan’s copay. Unfortunately, mental health treatment is mostly accessible to those who can afford it. My hope for this conference is to not just reduce the stigma attached to asking for help, but also bring awareness that we need to continue to advocate for accessible mental health treatment because it is our human right, not a luxury.
I want to dive into giving our guests and viewers here today, that are interested in taking the next steps in talking to someone, some resources that may help with this process. First steps are calling your insurance provider to find out your benefits and coverage. Then you can either use their directory or sites like PsychologyToday.com to find someone that meets your needs. Keep in mind that many insurance plans may include an overall deductible that you must meet before insurance will kick in and cover all or a part of your treatment. More often than not, this information is what leaves people hopeless and discouraged because it might not be affordable for someone.
The good news is that there are other things you can look into that may get you the help you are looking for, for instance:
- Learning more about your job’s Employee Assistance Program, or EAP – most companies have one and may offer free counseling for employees. Getting counseling through an EAP is completely confidential and your employer will not receive any information from your sessions or that you have even called the EAP to receive services.
- Another option is checking out the outpatient psychology program at a nearby university or college. There are students that are hungry to help at little to no cost. Kean University provides wonderful mental health services to the community – including telehealth therapy, free of charge.
- For the people person, there are lots of group therapy opportunities at community mental health centers that typically are about a third of the price compared to an individual session. This allows for affordable care while being able to share your story, hear from others dealing with similar issues, and receive advice from a professional.
- There are also many services available online or through apps, like BetterHelp, that allow you to connect with your therapist anywhere and anytime through messages or even video-chat if you are looking for more of a face-to-face experience.
- Another great resource is Open Path. The Open Path Psychotherapy Collective is a nonprofit nationwide network of licensed mental health clinicians in private practice. They help people who either lack health insurance or are underinsured, and cannot otherwise afford to work with a therapist to get linked to a provider for as little as $30 per session. I am actually a part of this admirable initiative myself, as a way to give back to the community and help people in need so I think this is really just wonderful.
- Another really important resource is the Mental Health Association in NJ. Many counties in NJ have a Mental Health Association. Actually, their headquarters and main branch in Springfield, NJ. They strive for children and adults to achieve victory over mental health and substance abuse disorders through advocacy, education, training, and services, free from stigma and other barriers to care and recovery.
