Coming off antidepressants

Introduction

The aim of this leaflet is to help you decide about when and how to come off antidepressants.

 

Some people find coming off antidepressants is quite easy. But others may get withdrawal or a return of the depression.

 

We asked people to tell us what it was like for them to come off antidepressants. This leaflet brings together the views of the 817 people who completed our survey and shared their experiences.

Survey findings

In our survey, the most common drug stopped was Citalopram. This was taken by 235 people. Fluoxetine was next, taken by 173 people, followed by Venlafaxine (109), Sertraline (89), Escitalopram (51), Mirtazapine (38), Paroxetine (29) and Duloxetine (26).

36% stopped their antidepressant suddenly. Males were more likely to do this (m=44%, f=34%). Younger people were also more likely to stop suddenly (59% of 18-24 yr olds compared with just 20% of the over 65s).

512 (63%) people in our survey experienced withdrawal when stopping their antidepressants.

Some drugs were more likely to cause withdrawal than others. In the table below we have split the drugs into 3 groups (high, medium and low withdrawal).

 

High Medium Low
  % with withdrawal   % with withdrawal   % with withdrawal
Venlafaxine 82% Sertraline 62% Fluoxetine 44%
Escitalopram 75% Citalopram 60% Mirtazepine 21%
Paroxetine 69%        
Duloxetine 69%        

 

A further 43 people were on Tricyclic antidepressants. 53% of them had withdrawal. 23 people were on other types of antidepressant, but the individual numbers on these drugs were too small to be able to draw conclusions.

Common withdrawal symptoms

Overall, the most common symptoms were:

  • anxiety (70%)
  • dizziness (61%)
  • vivid dreams (51%)
  • electric shocks / head zaps (48%)
  • stomach upsets (33%)
  • flu like symptoms (32%)
  • depression (7%)
  • headaches (3%)
  • suicidal thoughts (2%)
  • insomnia (2%).

Anxiety was the most common symptom for every antidepressant except Duloxetine, for which ‘dizziness’ was the most common. The least common symptoms across all types were stomach upsets and flu-like symptoms. These patterns were the same for men and women.

 

Why do people stop?

The people in our survey decided to stop for a number of reasons:

 

Reason for stopping Number of people
Felt better 219
Side-effects 213
Didn’t help 175
Wanted to try without 45
Pregnant 39
On advice of doctor 21

 

When to stop?

Deciding when to stop is really important.

 

If you have had one episode of depression, you are usually advised to stay on antidepressants for 6 months to 1 year after you feel better. If you stop too soon, your depression may come back.

 

If your problems have been going on for some time, your doctor may advise you to stay on antidepressants much longer.

 

It is important to be aware of two things if you do stop:

  • you may get withdrawal
  • the condition for which you were taking your antidepressants may come back.

Seeking advice

We strongly advise that your decision to stop is made with your doctor.

 

In our survey:

  • 372 people got advice from a professional
  • 95 from the internet
  • 75 from the information leaflet  provided with their pills
  • 35 from someone who had stopped antidepressants
  • 289 did not seek advice.

A quarter of people in our survey were not aware that there could be problems linked with stopping.

What is withdrawal like?

People in our survey reported that the symptoms generally lasted for up to 6 weeks. A small percentage of symptoms lasted longer than this.  A quarter of our group reported anxiety lasting more than 12 weeks.

 

Of the common symptoms reported, the one rated severe by most people was anxiety. The symptoms that were rated moderate by most people were stomach upsets, flu-like symptoms, dizziness, vivid dreams and electric shocks/brain zaps. The less common symptoms were reported as severe: returning depression, headache, suicidal thoughts, insomnia, fatigue and nausea.

 

I want to stop – how should I go about it?

We would suggest the following:

 

BEFORE

  • Make an informed decision
    • discuss the options with your doctor
    • be aware of possible withdrawal or return of depression
  • Make a plan
    • choose a good time
    • decide the speed of reduction
    • who will you contact if there are problems?
  • Seek support
    • from friends and family
    • work – will you need some time off?

DURING

  • Reduce slowly
  • Research suggests:
    • if treatment has lasted less than 8 weeks, stopping over 1-2 weeks should be OK
    • after 6-8 months treatment, taper off over 6-8 weeks
    • if you have been on maintenance treatment, taper more gradually: e.g. reduce the dose by not more than ¼ every 4-6 weeks.
  • Stay in touch with your doctor
  • Be prepared to stop the reduction or increase your dose again if needed
  • Keep a diary of your symptoms and drug doses.

AFTER

  • Keep an eye on your mood
  • It may take some time before you fully stabilise
  • It is important you look after yourself and keep active
  • Keep practising Cognitive Behavioural Therapy (CBT)/relaxation techniques if you have been taught these
  • Go back to see your doctor is you are worried about how you feel.

Advice from other who have stopped

People who responded to our survey also made the following suggestions (we don’t necessarily endorse these suggestions – we leave them to you to consider):

Before deciding to stop

  • Be prepared.
  • Seek advice first.
  • Research, but don’t let online stories scare you.
  • Listen to doctors and your own body and mind.
  • Don’t feel societal pressure to come off.  If you have a medical condition (diabetes/asthma etc) you shouldn’t be made to feel bad for taking medications.
  • Stop for the right reason. Not to please others.
  • Weigh up pro’s of taking drugs against the side-effects from continued use.
  • If you don’t get on with the GP you’ve previously seen, ask to see one with an interest in mental health
  • It takes time/patience/perseverance.
  • Think/write down with someone why you want to stop.

Once you have decided to stop

  • Be sure you’re ready, avoid stopping during any disruptive periods in your life – the timing needs to be right.
  • Talk to someone else who’s been there.
  • Let others know. Have support around you.
  • Understand the possible withdrawal symptoms you might experience.
  • Have plans in place to manage your mood. Have something else to focus on.
  • Get details of who to contact if you have a problem.
  • Advice for family/partners would be useful.
  • View it like recovery from an operation. Be good, focussed and approach it in a lifestyle change sort of way.
  • If possible plan time off in advance.

During withdrawal:

  • Be prepared, sometimes withdrawal can take longer than expected.
  • Rest, drink water, eat healthily, and be kind to yourself.
  • Take time off work if you need to.

Dose adjustment

  • Go slowly – reduce by small amounts.
  • Ask if can reduce very slowly at end with liquid instead of pills.
  • Keep some tablets in reserve so you can stop extra slowly.
  • Increase your dose temporarily to control symptoms if needed.
  • Be aware that your symptoms may come back, at any time, if the dose is reduced further .
  • Don’t be ashamed to go back on antidepressants if needed.
  • Don’t feel bad if you can’t come off at 1st or 2nd attempt.

Setting

  • Avoid people/situations that may cause stress whilst coming off.

Activity and monitoring

  • Keep a diary to reflect on your thoughts/feelings.
  • Exercise.
  • Avoid unnecessary responsibilities.
  • Ask a friend or someone close to you to monitor your mood in case you go down again – they might notice this before you do.

Symptoms of withdrawal

  • Just as side-effects are a sign that medications are getting into your body, withdrawal effects are a sign they are leaving.
  • If you get side-effects, don’t allow other people minimise their importance.
  • It’s tough, but persevere, it will get better eventually.
  • Side-effects will pass – they are time-limited.
  • Be alert to feelings. If your mood gets worse or your anxiety increases, it’s not failure, it just might not be the right time to stop.
  • Withdrawal symptoms may feel like a return of depression.

After withdrawal

  • Expect to feel a little lower or flat for a while afterwards.
  • Seek talking therapy to get to the root of the problem/consider talking treatments as an alternative.
  • Keeping busy is the key to staving off the depression coming back, as your focus is outside yourself.
  • You are not a failure if you can’t come off them.
  • Recognise why you don’t need them and be proud of other ways you’ve helped yourself.
  • Try Cognitive Behavioural Therapy (CBT).
  • Do some exercise.
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5 Ways to Use Art for Reconnecting to Yourself — No Drawing, Crafting Experience Required

Reconnecting to ourselves comes in many different shapes and stripes. For instance, for Arizona-based art therapist Lanie Smith, MPS, ATR, it means solitude: being alone so she can listen to her inner needs and desires. It means expressing her creativity. One of the ways she does that is through visual arts. The visual arts help us to gain access to parts of ourselves, which might’ve been unavailable to us before, she said.

Using art lets us activate the intuitive and emotional part of our body, said Kelly Darke, ATR, M.Ed, BFA, an art therapist and professional artist in Livonia, Mich. “Creating art is cathartic, allowing you to express emotions in a safe and creative way.”

Below, Smith and Darke shared five art-inspired techniques anyone can try. It doesn’t matter whether you think you’re creative. It doesn’t matter whether you think you can draw. The intention is simply to express yourself in a different way.

Give yourself the permission to experiment and explore. As Darke said, doing so “reconnects us to that playfulness we had as children when creating art. It reconnects us to our intuitive self without judgment or criticism.” And all of us could use a bit of that.

Start with a scribble drawing.

Smith often uses this activity as a warm-up with clients. Start with any piece of paper and drawing utensil. “Close your eyes and take your hand for a walk, run, jump, skip, or dance on the paper, meaning you can move your line any way you choose.”

When you’ve filled up most of the page, open your eyes. Turn the page, and look at it from different angles. What shapes or images do you see? Use other colors and materials to make this image into a scene.

Once you’re finished, title your scene. Then reflect on these questions in a journal: What would this piece say if it could speak? Is there a lesson that I need to hear?

Illustrate a mandala.  

“Mandalas have been used in art throughout different cultures, often representing the universe or wholeness,” said Darke, who teaches a class called Daily Visual Journal, which is all about using art as a mindful process of self-expression and self-care. In Man and His Symbols Carl Jung explains that the circle represents the integration of both conscious and unconscious. The process of drawing mandalas also can be calming and satisfying, Darke said.

Fold a square sheet of paper into eight sections, side to side, top to bottom and diagonally. Then begin by drawing a dot in the center. Draw a different symbol or shape around the center in each of the sections. Keep picking other shapes or symbols until you fill the entire page. If you’d like, when you’re done, go back and add colors or shading.

Create a self-portrait.

Smith suggested using any materials—from magazine images to natural materials to paint to pencils to clay. Your portrait doesn’t have to resemble you at all, and it doesn’t have to be a figurative portrayal either, she said. “Choose images, colors, and/or shapes that you like or that hold significant meaning to you.”

When you’re done, like the scribble drawing, give your self-portrait a title and reflect on the same questions in your journal. Respond to this additional question: How is this portrait similar and/or different than me in real life?

Create a future self-portrait.

Again, using any materials you like, create a future version of you or the life you’d like to be living. “Allow yourself to gravitate toward materials that feel good, soothing and fulfilling,” Smith said. Think about what you’d like to experience without worrying about the how.

Smith suggested imagining that you suddenly have a magic wand to help you create the life you’ve dreamed of. “You do not have to know what action steps would be required to become this person. You only have to follow your heart’s desire.” 

Make a collage.

Collages are powerful for facilitating introspection. Because the images already exist, you can explore why you picked what you picked, Darke said. Why did you pick that image? Why that color? Why those words? Why did you paste that element next to the other one? “It can become an internal dialog about the story we are creating and how the collage story relates to ourselves and our personal story.”

To make your collage, gather magazines, a glue stick and something you can paste everything to. “You could choose images deliberately or intuitively and arrange them in a way that resonates with you.” Darke first picks her images and then rearranges them on her base until a story emerges.

According to Smith, the art you create is a reflection of your internal state—your thoughts, feelings, longings, turmoil and any areas that might require attention. “Listening to these inner prompts is what leads to authenticity and fulfillment.”

Again, this has nothing to do with skill level or technique, Smith said. “It is about tuning into parts of yourself that may have been neglected or [you] just want to explore. Removing judgment and evaluation from any situation opens the door for unlimited possibility. It invites improvisation, which allows for individuality and the uniqueness that is you.” And it invites healing, she said.

“Using art to reconnect to ourselves is such a natural and creative form of personal expression,” Darke said. “There really is no other experience like it.”

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How to Refresh Your Overtaxed Brain

Productivity is slacking.

Really.

It is sprawling out on the couch watching “Law and Order” reruns. It is exchanging barbs with your college roomie about the latest romantic rendezvous. It is Sudoku Saturday, and, yes, even sprinting to catch the latest Pokemon ghost.

Seemingly mindless activities, in moderation, strengthen your mental health.

How so? Let’s take conventional wisdom out for a spin.

Our minds are well-oiled machines. We ask them to recall Stan’s birthday, analyze quarterly projections, and prepare for a last-minute board meeting. They do all this with aplomb.

But minds are like cars. They need regular maintenance or else you risk driving your prized toy into the ground. If you ignore the warning signs — overexertion, sleep deprivation, unhealthy diet — your mind stalls at the most inopportune time. See your latest fumbling presentation.

Our harried minds demand relaxation. Frantically jetting from one activity to the next, our minds deluge us with “next” questions. The next meeting, the next date, the next email. But as our mind batters us, we retreat. In this tumultuous state, we lose mental sharpness. How many of us have confided to a close friend that we feel “off?” We look unfocused — borderline disheveled.

So how do you still your hyperkinetic mind? Our minds, like us, need the occasional spa treatment. Here is a proven strategy to apply a figurative ice pack to your overloaded brain.

Find an activity that fully absorbs you. In this transcendent state, you are totally engaged in your chosen activity. Outside distractions are superfluous; your mind feels free, almost light. Life is effortless.

I reach this state, ironically, during the crucible of a competitive basketball game. As my instincts take over, the game slows down. In this transcendent state, I snatch rebounds, crossover opponents, and thread passes. My mind — constantly fretting about the next project, paper, or paycheck — is as serene as your favorite yoga instructor. Borrowing a hackneyed expression, I just do it.

The same principle applies for work. Find a position where you can “zone out” because you are so engrossed in the latest project, conversation, meeting. When in the “zone,” our minds enjoy unparalleled mental clarity. In this heightened state of awareness, we are at our most productive.

When teaching or advising, I exude inner calmness. I am poised, confident that my coaching will connect with the business client. With an easygoing charm, I crack self-deprecating jokes. I am as comfortable as your well-worn couch.

Each of has enjoyed this gilded feeling. Like you, I live for those blissful moments. The $64 million question: How can we replicate these emotionally blissful moments?

Here’s how: After finding your passion, recreate a visual image of total immersion in your favorite activity. A sense of calmness slowly envelops. But don’t stop at past successes. Visualize upcoming triumphs. Let your mind dream about exotic destinations, romantic rendezvous, and that exhilarating feeling when you meet a challenge.

Yes, productivity is slacking, but it is purposeful slacking. It is giving your mind the freedom to unwind. When you provide your mind with sufficient R & R, you are better equipped to connect A + B during that pressurized board meeting.

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The Many Conditions that Mimic Depression

Finding the right diagnosis for any disorder requires a comprehensive evaluation. Indeed, many illnesses share many of the same symptoms.

Take symptoms such as headache, stomachache, dizziness, fatigue, lethargy, insomnia and appetite loss. There are countless conditions with these exact indications.

Similarly, many mental illnesses share the same symptoms, said Stephanie Smith, PsyD, a psychologist in practice in Erie, Colo., who specializes in working with individuals with depression. Which makes “the process of diagnosing mental illness tricky, to say the least.”

For instance, attention deficit hyperactivity disorder (ADHD) and bipolar disorder can look like depression. All three cause difficulty concentrating, trouble sleeping, and increased worry, Smith said.

Anxiety also mimics depression. According to psychotherapist Colleen Mullen, PsyD, LMFT, like individuals with depression, people who struggle with anxiety might not want to get out of bed. They might stop going to work. They might withdraw socially. However, depression isn’t driving the person’s behavior. Anxiety is.

“An anxious person may stop engaging in their outside world because of the level of anxiety they experience when they try to leave their home.” Because of this, they might, understandably, become depressed, as well. Still, it’s important to treat the anxiety symptoms first (which, in turn, will help to diminish the depression), said Mullen, founder of the Coaching Through Chaos private practice and podcast in San Diego.

Post-traumatic stress disorder (PTSD) is another condition that’s hard to distinguish from major depression. According to Mullen, “PTSD and depression share the following symptoms: memory problems, avoidant behaviors, reduced interest in activities, negative thoughts or beliefs about self or others, inability to concentrate, feeling disconnected from others, irritability and sleep disruptions, and of course, mood changes towards negative emotions.” The biggest tell-tale sign of PTSD is that a person experiences or is exposed to a traumatic or tremendously emotionally straining situation, she said.

Medical conditions mimic depression, too. Two examples are chronic fatigue syndrome and low blood pressure, Mullen said. In this piece Psych Central blogger and author Therese Borchard discusses six conditions that feel like clinical depression but aren’t: vitamin D deficiency; hypothyroidism; low blood sugar; dehydration; food intolerance; and even caffeine withdrawal.

Gary S. Ross, M.D., believes all patients diagnosed with depression should be screened for thyroid dysfunction. As he writes in his 2006 book, Depression & Your Thyroid: What You Need to Know:

There may be rare cases of depression that cannot benefit from thyroid treatment. Nevertheless, in every case of depression, it is optimal practice to test very thoroughly for thyroid dysfunction, much more thoroughly than is usually done in initial screening examinations. When the testing is thorough, then if anything is found in keeping with a low thyroid function, it is crucial to include some kind of thyroid treatment protocol in the overall treatment plan for maximum benefit to the patient.

(Learn more about testing and diagnosis in this piece.)

Having the correct diagnosis is vital. “[I]t leads to a more precise, effective treatment plan,” Smith said. “If we don’t know what we’re dealing with at the beginning of treatment, our interventions can be like shooting arrows in the dark: not very accurate and possibly dangerous.”

Indeed, an accurate diagnosis is life-saving. Literally. Mullen has heard horror stories of primary care physicians diagnosing women with depression when their sluggishness, depressed mood, and weight gain were actually symptoms of cancer. Similar symptoms also may be due to a heart condition, which if undiagnosed, puts a person at risk for severe medical consequences, she said.

This is why it’s so important to have a comprehensive evaluation. See your primary care physician for a series of tests to rule out medical conditions. Ask for a referral to a therapist who specializes in mood disorders, so you can receive a psychological evaluation.

What does a thorough psychological assessment look like?

“[A] good clinical interview includes lots and lots of questions,” Smith said. She asks everything from how long clients have been experiencing their low mood to whether they’ve recently had any changes in their life. Mullen takes into account the person’s current stressors and psychosocial history. The latter involves assessing social support—or lack thereof—and work, education, legal, medical and family history. “It helps us understand the person in the full context of their life thus far.”

Smith also might give objective screening measures such as the Beck Depression Inventory. “It can take one to four sessions to get all the information I need to make a fully informed diagnosis.”

You may or may not be struggling with depression. As Smith said, “depression is a condition almost everyone is familiar with, so it can easily become a catch-all phrase or diagnosis. But there are literally hundreds of other mental health disorders, one of which may better capture the symptoms you are experiencing.”

Either way, take your symptoms seriously and seek second opinions, Mullen said. Because you know yourself better than any professional who spends several hours assessing your symptoms. “Advocate for yourself and ask questions so that you understand what [the professional] recommends for a treatment plan and why.” This is your body. Your mind. Your health and well-being. Advocating for yourself in all areas of your life is one of the best things you can do.

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Social determents to mental health

EXECUTIVE SUMMARY •

 

Mental health and many common mental disorders are shaped to a great extent by the social, economic, and physical enviro nments in which people live. • Social inequalities are associated with increased risk of many common mental disorders. • Taking action to improve the conditions of daily life from before birth, during early childhood, at school age, during family building and working ages, and at older ages provides opportunities both to improve population mental health and to reduce the risk of those mental disorders that are associated with social inequalities. •

While comprehensive action across the life course is needed, scientific consensus is considerable that giving every child the best possible start will generate the greatest societal and mental health benefits. • Action needs to be universal: across the whole of society, and proportionate to need in order to level the social gradient in health outcomes.

• This paper highlights effective actions to reduce risk of mental disorders throughout the life course, at the community level and at the country level. It includes environmental, structural, and local interventions. Such actions to prevent mental disorders are likely to promote mental health in the population. The prevalence and social distribution of mental disorders has been well documented in high-income countries. While there is growing recognition of the problem in low- and middle-income countries, a significant gap still exists in research to measure the problem, and in strategies, policies and programmes to prevent mental disorders. There is a considerable need to raise the priority given to the prevention of mental disorders and to the promotion of mental health through action on the social determinants of health. Building on analyses completed by the WHO Commission of Social Determinants of Health, the Marmot Review in England, the WHO Review of Social Determinants of Health and the Health Divide, and recent, well-researched resources by experts in mental health, researchers at the Institute of Health Equity examined two key issues: 1) the social determinants of common mental disorders; and 2) action on social determinants that can prevent mental health disorders and/or improve population mental health. The work was undertaken in collaboration with staff members of WHO’s Department of Mental Health and Substance Abuse and an international panel of experts.

 

BACKGROUND AND CONTEXT KEY MESSAGES METHODS

EXECUTIVE SUMMARY 09 SOCIAL DETERMINANTS OF MENTAL HEALTH Certain population subgroups are at higher risk of mental disorders because of greater exposure and vulnerability to unfavourable social, economic, and environmental circumstances, interrelated with gender. Disadvantage starts before birth and accumulates throughout life. A significant body of work now exists that emphasizes the need for a life course approach to understanding and tackling mental and physical health inequalities. This approach takes into account the differential experience and impact of social determinants throughout life. A life course approach proposes actions to improve the conditions in which people are born, grow, live, work, and age. Actions that prevent mental disorders and promote mental health are an essential part of efforts to improve the health of the world’s population and to reduce health inequities. There is firm consensus on known protective and risk factors for mental disorders. In addition, a growing body of evidence exists, not only from high-income countries but growing in low- and middle-income countries, that shows effective actions can be successfully implemented in countries at all stages of development. A key principle to be taken forward from this paper is proportionate universalism, policies should be universal yet proportionate to need.

Focusing solely on the most disadvantaged people will fail to achieve the required reduction in health inequalities necessary to reduce the steepness of the social gradient in health. Therefore, it is important that actions be universal yet calibrated proportionately to the level of disadvantage. Risk and protective factors act at several different levels, including the individual, the family, the community, the structural, and the population levels. A social determinants of health approach requires action across multiple sectors and levels. Taking a life course perspective recognizes that the influences that operate at each stage of life can affect mental health. Social arrangements and institutions, such as education, social care, and work have a huge impact on the opportunities that empower people to choose their own course in life. Experience of these social arrangements and institutions differs enormously and their structures and impacts are, to a greater or lesser extent, influenced or mitigated by national and transnational policies. Good mental health is integral to human health and well being.

 

A person’s mental health and many common mental disorders are shaped by various social, economic, and physical environments operating at different stages of life. Risk factors for many common mental disorders are heavily associated with social inequalities, whereby the greater the inequality the higher the inequality in risk. It is of major importance that action is taken to improve the conditions of everyday life, beginning before birth and progressing into early childhood, older childhood and adolescence, during family building and working ages, and through to older age. Action throughout these life stages would provide opportunities for both improving population mental health, and for reducing risk of those mental disorders that are associated with social inequalities.

PRINCIPLES AND ACTIONS CONCLUSION MAIN FINDINGS EXECUTIVE SUMMARY 10 SOCIAL DETERMINANTS OF MENTAL HEALTH While comprehensive action across the life course is needed, there is a considerable evidence base and scientific consensus that action to give every child the best possible start in life will generate the greatest societal and mental health benefits. In order to achieve this, action needs to be universal, across the whole of the social distribution, and it should be proportionate to disadvantage in order to level the social gradient and successfully reduce inequalities in mental disorders. A life course approach to tackling inequalities in health, adapted from WHO European Review of Social Determinants of Health and the Health Divide

EXECUTIVE SUMMARY 12 SOCIAL DETERMINANTS OF MENTAL HEALTH BACKGROUND AND CONTEXT This report brings together evidence that strategic action on the social, economic, environmental, and political determinants of the distribution of mental disorders and effective interventions at different stages of the life-course have considerable potential to promote mental health and to prevent and alleviate mental disorders in countries at all stages of economic development. Much is already happening, as the report’s case studies illustrate. Much more needs to happen. The report aims to stimulate such action. Considerable and growing evidence shows that mental health and many common mental disorders are shaped to a great extent by social, economic and environmental factors. A review of global evidence by Vikram Patel and colleagues for the WHO Commission on Social Determinants of Health reported convincing evidence that low socioeconomic position is systematically associated with increased rates of depression1 . Gender is also important, mental disorders are more common in women, they frequently experience social, economic and environmental factors in different ways to men. Taking action to improve the conditions of daily life from before birth, during early childhood, at school age, during family building and working ages, and at older ages provides opportunities both to improve population mental health and reduce the risk of those mental disorders that are associated with social inequalities. While comprehensive action across the life course is needed, scientific consensus is considerable that giving every child the best possible start will generate the greatest societal and mental health benefits. The prevalence and social distribution of mental disorders has been reasonably well documented in high-income countries. While there is growing recognition of the problem in low- and middle-income countries, a significant gap still exists in research to measure and describe the problem, and in strategies, policies and programmes to prevent mental disorders. There is a considerable need to raise the political, and strategic priority given to the prevention of mental disorders and to the promotion of mental health through action on the social determinants of health.

MAJOR CONCEPTS AND DEFINITIONS MENTAL HEALTH AND MENTAL DISORDERS Mental health and mental disorders are not opposites, and mental health is “not just the absence of mental disorder”2 . BACKGROUND AND CONTEXT MENTAL HEALTH The World Health Organization defines mental health as “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community”2 . In this, the absence of mental disorder does not necessarily mean the presence of good mental health3 4. Looked at in another way, people living with mental disorder can also achieve good levels of well being – living a satisfying, meaningful, contributing life within the constraints of painful, distressing, or debilitating symptoms. 13

SOCIAL DETERMINANTS OF MENTAL HEALTH MENTAL DISORDERS Mental disorders include anxiety, depression, schizophrenia, and alcohol and drug dependency. Common mental disorders can result from stressful experiences 5 , but also occur in the absence of such experiences; stressful experiences do not always lead to mental disorders. Many people experience sub-threshold mental disorders, which means poor mental health that does not reach the threshold for diagnosis as a mental disorder. Mental disorders and sub-threshold mental disorders affect a large proportion of populations6 . The less commonly-used term, mental illness, refers to depression and anxiety (also referred to as common mental disorders) as well as schizophrenia and bipolar disorder (also referred to as severe mental illness)7 . In countries around the world, a shift of emphasis is needed towards preventing common mental disorders such as anxiety and depression by action on the social determinants of health, as well as improving treatment of existing conditions. Action is needed as many of the causes and triggers of mental disorder lie in social, economic, and political spheres – in the conditions of daily life. Box 1 Mental health and well being There has been growing interest in well-being in recent years among researchers and in public policy. Amartya Sen’s capability approach8 has been influential in opening up debate around a set of capabilities that enable individuals to do and to be that which they have reasons to value. According to Sen, the range of things which people value doing or being may vary from “elementary ones (such) as being adequately nourished and being free from avoidable disease to very complex activities or personal states, such as being able to take part in the life of the community and having self-respect”9 . The political theorist Martha Nussbaum has elaborated the concept of capabilities across ten domains including: “not dying prematurely”, “being able to have good health”, having “bodily integrity”, “being able to use the senses, to imagine, think, and reason”, having freedom of emotional expression, practical reasoning enabling “planning of one’s life”, “affiliation” with others in conditions that engender “self-respect” and “non-discrimination”, having concern for “other species”, “being able to laugh, to play, to enjoy recreational activities”, “being able to participate effectively in political choices that govern one’s life” and having control over one’s material environment10. Mental health is integral to this conceptualization of wellbeing, because it enables people to do and be things they have reason to value. Conversely, being and doing things one has reason to value contributes to mental health. Capabilities to do and to be are shaped by social, economic, and environmental conditions. To illustrate, a woman’s capabilities are severely restricted if she is unable to complete secondary education, is subjected to domestic violence, works for low pay in the informal labour

BACKGROUND AND CONTEXT 14 SOCIAL DETERMINANTS OF MENTAL HEALTH market, and faces difficulties in being able to feed and clothe her children. Such a woman is at higher risk for low mood, and feelings of hopelessness and helplessness associated with depression, than a woman who is not exposed to these social determinants. Capabilities and well-being relate to the socioeconomic gradient through social determinants. BACKGROUND AND CONTEXT 15 SOCIAL DETERMINANTS OF MENTAL HEALTH METHODS Building on analyses completed by the WHO Commission of Social Determinants of Health, the Marmot Review in England, the WHO Review of Social Determinants of Health and the Health Divide, as well as pioneering WHO reports on mental health promotion and prevention of mental health11 12 and a number of recent, well- researched resources by experts in mental health, researchers at the Institute of Health Equity examined two key issues: 1) the social determinants of common mental disorders; and 2) action on social determinants that can prevent mental health disorders and/or improve population mental health. The work was undertaken in collaboration with staff members of the WHO’s Department of Mental Health and Substance Abuse and with advice from an international panel of experts.

METHODS 16 SOCIAL DETERMINANTS OF MENTAL HEALTH MAIN FINDINGS AND DISCUSSION Tackling societal determinants of common mental disorders and sub-threshold common mental disorders is the major focus of this paper. Comprehensive strategies at the population level to address these societal determinants are likely to improve mental health in the population and reduce inequities, because such strategies focus on improving the conditions in which people are born, grow live, work, and age. Systematic inequalities between social groups that are judged to be avoidable are inequitable and unfair, so systematic differences in mental health by gender, age, ethnicity, income, education, or geographic area of residence are inequitable and can be reduced by action on the social determinants. There is good evidence, for example, that common mental disorders (depression and anxiety) are distributed according to a gradient of economic disadvantage across society13 and that the poor and disadvantaged suffer disproportionately from common mental disorders and their adverse consequences1 14 15. A systematic review of the epidemiological literature on common mental disorders and poverty in lowand middle-income countries found that of the 115 studies reviewed over 70% reported positive associations between a variety of poverty measures and common mental disorders. The strength of the association varied depending on the type of poverty measure used16. The association between low income and mental disorders is accounted for by debt in some studies. A population study in England, Wales, and Scotland found that the more debt people had, the more likely they were to have some form of mental disorder, even after adjustment for income and other sociodemographic variables17. A review of population surveys in European countries found that higher frequencies of common mental disorders (depression and anxiety) are associated with low educational attainment, material disadvantage and unemployment18, and for older people, social isolation. The pattern of social distribution of common mental disorders is observed as a social class gradient, more marked in women than in men (Figure 1)19. Epidemiological studies on the distribution of positive mental health in Europe have also been undertaken. Results from the Eurobarometer survey in 2002 showed significant variation in population mental health between countries, and between men and women within countries20. Poorer mental health was found in women, poorer groups, and among those who reported weak social support20. A two-way relationship exists between mental disorders and socioeconomic status: mental disorders lead to reduced income and employment, which entrenches poverty and in turn increases the risk of mental disorder. Patterns of inequity in social distribution emerge before adulthood. A systematic review of the literature found that the prevalence of depressed mood or anxiety was 2.5 times higher among young people aged 10 to 15 years with low socioeconomic status than among youths with high socioeconomic status21. Among children as young as three and five years of age, socioemotional and behavioural difficulties have been shown to be inversely distributed by household wealth as a measure of socioeconomic position22. A dominant hypothesis linking social status and mental disorders focuses on the level, frequency, and duration of stressful experiences and the extent to which they are buffered by social supports in the

SOCIAL DETERMINANTS, SOCIAL INEQUALITIES, AND COMMON MENTAL DISORDERS MAIN FINDINGS AND DISCUSSION 17 SOCIAL DETERMINANTS OF MENTAL HEALTH Key: Pale bars: women; dark bars: men. Figure 1: Prevalence of any common mental disorder by household income, England 2007 (19) Re-used with the permission of the Health and Social Care Information Centre. All rights reserved form of emotional, informational, or instrumental resources provided by or shared with others, and by individual capabilities and ways of coping. Those lower on the social hierarchy are more likely to experience less favourable economic, social, and environmental conditions throughout life and have access to fewer buffers and supports. These disadvantages start before birth and tend to accumulate throughout life, although not all individuals with similar exposures have the same vulnerabilities; some are more resilient or have access to buffers and supports to mitigate the potential mental health effects of disadvantage and poverty. A multilevel framework for understanding social determinants of mental disorders can be applied to strategies and interventions to reduce mental disorders and promote mental well being. Important areas are listed below23. These areas are important for two reasons: they influence the risk of mental disorders; and they present opportunities for intervening to reduce risk. Life-course: Prenatal, Pregnancy and perinatal periods, early childhood, adolescence, working and family building years, older ages all related also to gender; Parents, families, and households: parenting behaviours/attitudes; material conditions (income, access to resources, food/nutrition, water, sanitation, housing, employment), employment conditions and unemployment, parental physical and mental health, pregnancy and maternal care, social support; Community: neighbourhood trust and safety, community based participation, violence/crime, attributes of the natural and built environment, neighbourhood deprivation; Local services: early years care and education provision, schools, youth/adolescent services, health care, social services, clean water and sanitation; Country level factors: poverty reduction, inequality, discrimination, governance, human rights, armed conflict, national policies to promote access to education, employment, health care, housing and services proportionate to need, social protection policies that are universal and proportionate to need. MAIN FINDINGS AND

DISCUSSION 18 SOCIAL DETERMINANTS OF MENTAL HEAL

The experience and impact of social determinants varies across life, and influence people at different ages, gender and stages of life in particular ways. The Commission on the Social Determinants of Health, Marmot Review, WHO European Review, and others emphasize the need for a life-course approach to understanding and tackling mental and physical health inequalities that accounts for the differential experience and impact of social determinants throughout life24 25. A life-course approach LIFE-COURSE proposes actions to tackle health inequality appropriate for different stages of life (Figure 2). Strong evidence shows that many mental and physical health conditions emerge in later life but originate in early life27 28. Stressors experienced in sensitive development periods during early childhood affect biological stress regulatory systems, neural mechanisms by which stress responses are regulated in the brain, and the expression of genes related to stress responses29. The effects of stressors on these systems are buffered by social support provided by loving, responsive and stable relationships with a caring adult29 30. Such relationships build secure attachment between child and caregiver, which is essential for healthy social and emotional development. Secure attachment to the primary caregiver in the early years is of fundamental importance for the individual in buffering against anxiety and coping with stressors31. Cumulative exposure to stressors over time causes alterations in stress responses that have physiological effects on the immune system, cardiovascular function, respiratory system, and other systems, including the brain, that affect physical functioning in ways that are damaging to health27 30. Beyond MAIN

FINDINGS AND DISCUSSION 19 SOCIAL DETERMINANTS OF MENTAL HEALTH early childhood, both social supports in the family and wider community, and positive beliefs related to optimism, self-esteem, and sense of control buffer the effects of stressors29. Stress-related behavioural responses include alcohol and drug abuse, which are classified as mental disorders when then lead to alcohol or drug dependency. Analysis of exposure over the life-course to advantage and disadvantage shows that these negative and positive factors and processes accumulate over time, influencing epigenetical, psychosocial, physiological, and behavioural attributes among individuals as well as social conditions in families, communities, and social groups including gender. This accumulation of advantage and disadvantage leads to social and economic inequities and consequently to inequitable mental and physical health outcomes. These processes are dynamic, in the sense that the accumulation of positive and negative influences takes place throughout life. These processes of accumulation leads to the factors that most immediately affect mental health, and indicates the need for action at every stage of life. Taking a life-course perspective recognizes that the influences that operate at each stage of life can change the vulnerability and exposure to harmful processes, or stressors. Social arrangements and institutions, like preschool, school, the labour market and pension systems have a significant impact on the opportunities that empower people to choose their own course in life. These social arrangements and institutions differ enormously and their structures and impacts are, to greater or lesser extent, influenced or mitigated by national and transnational policies. PRE-NATAL EXPERIENCE AND MENTAL HEALTH The prenatal period has a significant impact on physical, mental, and cognitive outcomes in early life and throughout life. A mother’s maternal health is particularly important and poor environmental conditions, poor health and nutrition, smoking, alcohol and drug misuse, stress, and highly demanding physical labour can all have a negative effect on the development of the foetus and later life outcomes7 . Children with poor mothers are more likely to be disadvantaged even before birth, for example, with an increased likelihood of poor nutrition during pregnancy and low birth weight and exposure to stress, poor working conditions, and demanding physical labour26. A systematic review and meta-analysis of 17 studies on maternal depression or depressive symptoms and early childhood growth in developing countries showed that children of depressed mothers were a greater risk of being underweight and stunted, low birth weight is itself an increased risk factor for depression in later life32. Analysis of data from four longitudinal studies showed that among children of depressed mothers the risk of underweight and stunting was approximately doubled32. The scale of the problem of perinatal depression among mothers in developing countries is substantial.

A systematic review of studies in low- and middle-income countries estimated prevalence of common perinatal mental disorders among women to be 16% before birth and 20% postnatally33. Risk factors for common perinatal disorders include socioeconomic disadvantage; unintended pregnancy; being younger; being unmarried; lacking intimate partner empathy and support; having hostile in-laws; experiencing intimate partner violence; having insufficient emotional and practical support; in some settings, giving birth to a female, and having a history of mental health problems. Protective factors include having more education; having a permanent job; being of the ethnic majority and having a kind, trustworthy intimate partner33. Rahman and colleagues estimated that reducing maternal depression in Pakistan by 25%, 50%, or 75% would result in reductions in child underweight by 7%, 26%, and 36% MAIN FINDINGS AND DISCUSSION 20 SOCIAL

DETERMINANTS OF MENTAL HEALTH respectively34. A large body of research has emphasized the importance of maternal education for a wide range of outcomes for children, with lower maternal education relating to increased infant mortality, stunting and malnutrition, overweight children, lower scores on vocabulary tests, conduct problems, emotional problems, lower cognitive scores, mental health problems and infections35-38.

THE EARLY YEARS Adverse conditions in early life are associated with higher risk of mental disorders. Family conditions and quality of parenting have a significant impact on risk of mental and physical health. The Institute of Health Equity conducted a recent review of literature on factors influencing early childhood and found that “lack of secure attachment, neglect, lack of quality stimulation, and conflict, negatively impact on future social behaviour, educational outcomes, employment status and mental and physical health”23. Children’s exposure to neglect, direct physical and psychological abuse, and growing up in families with domestic violence was particularly damaging28. Parental mental health plays a key role in outcomes for children. For example, children of mothers with mental ill-health are five times more likely to have mental disorders39. Poverty, and particularly debt, can increase maternal stress. Moreover, conflict between parents also carries risks for children. Exposure to multiple risks is particularly damaging as effects accumulate26 40. Children in lower socioeconomic groups are less likely to experience conditions to allow optimal development38. Social gradients in social and emotional difficulties have been shown among children as young as three years. Analysis from the United Kingdom showed that family income was inversely related to socioemotional difficulties in children at ages 3 and 522. However, impact can be offset by protective parenting activities, such as good social and emotional interactions22. These inequalities in early years’ development are potentially remediable through family and parenting support, maternal care, and child care and education. Wider family and strong communities can also act as buffers and sources of support to ameliorate impact (see Annex 1)26. Actions to support mental health in the early years A systematic review of interventions to address common perinatal mental disorders (CPMDs) in low- and middle- income countries found that with the correct training and supervision of primary and community health-care workers, while ensuring that interventions were culturally adjusted, interventions implemented within this setting can improve the mental health of mothers41. Other reports suggest interventions also benefit mothers by creating better employment opportunities for women and higher levels of income42 43. Effective interventions have been implemented in South Africa reducing depression in mothers and improving child attachment and interaction over certain time periods44. A homeMAIN

FINDINGS AND DISCUSSION 21 SOCIAL DETERMINANTS OF MENTAL HEALTH based intervention to test the effectiveness of early stimulation on maternal depression was implemented in several Parishes in Jamaica. The intervention aimed to improve child development through educating mothers about better child rearing practices and improving their parental self-esteem. The intervention involved community health workers from government health centres visiting homes on a weekly basis for half an hour to demonstrate activities – usually play activities – which involve the child, mother and other caregivers. The home visits also presented an opportunity to discuss parenting issues, including important nurturing skills, child nutrition and how to promote good play and learning environments, between health worker and mother. Analysis of the intervention suggests the home visits from community health workers significantly reduced maternal depression42. The Triple P-Positive Parenting Programme is a behavioural family intervention that aims to improve child behaviour and development by altering the family environment to one that enables the child to realize its potential; thus, increasing the child’s life chances and reducing the risks associated with poor mental health45. The programme takes a population approach to implementation and was developed and first implemented in Australia. The programme has been successfully replicated in a number of different countries, including China (Hong Kong), the Islamic Republic of Iran, Japan, and Switzerland46-49. In the USA, a considerable evidence base has been established, including studies examining the effectiveness of preschool interventions on young children living in low-income and poverty stricken settings over long periods of time. The High/Scope Perry Preschool Project, the Nurse-Family Partnership and the Incredible Years series are three examples of programmes that have contributed significantly to the evidence base. These programmes improve pregnancy outcomes and children’s readiness for school, educational achievement, economic success, and mental and physical health outcomes50-52. Additionally, the Incredible Years programmes have been implemented in 20 countries and territories, including, Denmark, Finland, the occupied Palestinian territory, and the Russian Federation53. The Mother2Mothers programme is an early years intervention implemented in the Kwa-Zulu-Natal region of South Africa that helps communities develop peer support groups to provide education and psychosocial support to pregnant women and new mothers with HIV/ AIDS, particularly with support in accessing existing health-care services. An evaluation of the intervention showed that participants had greater psychosocial well-being, made greater use of the services available to them, and experienced better outcomes as a result, compared with non-participants. Additionally, the evaluation found that new mothers experienced more positive changes than pregnant participants as a result of more contact time with the programme54.

MAIN FINDINGS AND DISCUSSION 22 SOCIAL DETERMINANTS OF MENTAL HEALTH LATER CHILDHOOD While the early years of brain development are highly significant for later life outcomes, continued and appropriate forms of support are needed throughout childhood and adolescence. Education is important in building emotional resilience and affecting a range of later life outcomes that raise the risks of mental disorders – such as employment, income, and community participation. Schools are also important as institutions capable of delivering upstream, preventive programmes to young people. As with infancy and early childhood, children and adolescents from poorer backgrounds are likely to have greater exposure and experience of poor environments and stressful family contexts, there is therefore a need for a proportionately greater focus on those most at risk. Poverty makes it more difficult to provide home environments conducive to learning, for instance overcrowding and unhealthy conditions55. Parents’ access to employment not only reduces poverty, but also improves family routines, and ensures children grow up understanding the role of employment in adult lives. Schools can play a key role in working directly with children; they can also work with other services to provide parents with support and advice on parenting strategies and potentially support them with readiness for work or skills training. As children grow into adolescents, they become more interested in taking risks, including substance misuse56 57. It is important to ensure that adolescents have the knowledge to make informed decisions, and that they have protective factors including social and emotional support and positive interactions with peers, family, and the wider community. Depressive symptoms among adolescents are associated with their history of adverse childhood experiences as well as their current experiences23 58. Actions to support mental health among children and adolescents Actions to support mental health in children and adolescents tend to be implemented in school settings, which offer a good and efficient opportunity for action, which should reach the whole population59. Additionally, schools play an integral role in nurturing development in terms of social, emotional, academic, and cognitive ability; the effects of which can influence children’s short- and long-term mental health60. Actions to support mental health and address mental disorders in children and adolescents within school settings have been implemented in countries across the world61-63. This includes a number of school level interventions in low- and middle-income countries afflicted by war and violence, where the risks of developing mental health problems are particularly high102 103. Systematic reviews of school-based interventions indicate that the vast majority of interventions have taken a universal (whole-school) approach to supporting mental health to achieve optimal impact. These approaches usually include changes to the school ethos, liaising with parents, special teacher training, educating parents, comMAIN

FINDINGS AND DISCUSSION 23 SOCIAL DETERMINANTS OF MENTAL HEALTH munity involvement and collaboration with external agencies64. The Social and Emotional Learning programme, implemented in a number of States across the USA, is a good example of a school-based intervention. The programme promotes supportive relationships that make learning challenging, engaging, and meaningful, whilst developing children’s social and emotional skills; in order to reduce risky behaviours65. A report summarizing the results from three large-scale reviews of the Social and Emotional Learning programme, which included 317 studies and covering 324 303 children, found that the programmes were effective and produced a number of benefits in each of the three reviews, including social-emotional skills, attitudes about self and others, school engagement, positive social behaviour, academic attainment, social conduct and emotional distress66. In Sri Lanka, after the end of the civil war in 2009, a school-based intervention was introduced in randomly selected schools. The intervention was based on similar models from other war-afflicted countries, such as Indonesia67. It consisted of 15 sessions over a 5-week period using non-specialized personnel who were trained in implementing the intervention. The structure included specific topics for the different sessions, such as information on safety, stabilisation, awareness and self-esteem, trauma, coping skills, reconnecting with the social context, and planning for the future. Results showed improvements in some participants’ mental health and conduct behaviour, including improvements in the ability to settle disputes in a non-violent way68. WORKING AGE The Global Burden of Disease project indicates there are significant and increasing levels of mental disorders among the global adult population. Among women, major depression is the leading cause of years lived with disability, while anxiety ranks 6th in this list. Among men, major depression ranks 2nd, drug use disorders rank 7th, alcohol use disorders rank 8th and anxiety ranks 11th6 . An estimated one in four or five young people (aged 12-24) will suffer from a mental disorder in any one year, notwithstanding substantial variations in prevalence between regions69. Many mental disorders are undiagnosed and untreated globally70 71. In England, one in four people experience a mental disorder during their lifetime and 17.6% of adults experience at least one common mental disorder. Seventeen percent of adults have a subthreshold common mental disorder, while 5% of adults experience subthreshold psychosis and 24% of adults drink more than the safe upper limit of alcohol72. MAIN FINDINGS AND DISCUSSION 24 SOCIAL DETERMINANTS OF MENTAL HEALTH Policies to reduce alcohol consumption In many countries across the world, alcohol consumption is negatively associated with population mental health increasing the likelihood of alcoholism, depression and suicide, as well as other harmful outcomes, such as poor physical health, accidental injury and domestic violence73. There has been growing political debate and policy movement in a number of countries, including England, Australia, Malawi, Zambia and Scotland, that has focused on measures to reduce the consumption of alcohol74-77. In the Canadian province of British Columbia, minimum alcohol pricing has been implemented for the past 20 years adjusting the price of alcohol incrementally over time in an attempt to reduce consumption. A longitudinal study analyzing data from 1989 to 2010 estimates that a 10% increase in the minimum price of an alcoholic drink reduced consumption relative to other drinks by 16.1%, with consumption of all alcoholic drinks reduced by 3.4%78. As previous sections have described, adult mental disorders have impacts beyond the individuals concerned: they also influence children, partners and wider family, communities, economic development, and subsequent generations. Unemployment and poor quality employment are particularly strong risk factors for mental disorders and are a particularly significant cause of inequalities in mental disorders, as risk of unemployment and poor quality employment closely relates to social class and skill levels. A recent report from the Institute of Health Equity on health impacts of economic downturns, describes evidence suggesting close associations between job loss and symptoms (though not clinical diagnoses) of depression and anxiety79 80, and demonstrates that these impacts are particularly clear for the long-term unemployed. Strategies to reduce long-term unemployment will be particularly important in reducing risk of mental disorder in adults24. Poor quality employment, such as employment with no or short-term contracts, and jobs with low reward and control at work, have significant harmful impacts on mental health. Conversely, job security and a sense of control at work are protective of good mental health81 82. Employers therefore have a significant role in potentially reducing or exacerbating mental disorders among working age populations and should institute better employment practices to ensure that a higher reward and control balance at work, better working conditions. As described in previous sections, income, levels of debt and relative poverty have clear associations with risk of mental disorders. Strategies and ambitions to provide sufficient income for healthy living are important – both through social protection and minimum wage policies.

MAIN FINDINGS AND DISCUSSION 25 SOCIAL DETERMINANTS OF MENTAL HEALTH Actions to support mental health among adults The implementation of accessible financial services are essential to tackling poverty, empowering people (particularly women) and communities, and reducing poor physical and mental health among the most disadvantaged83. Microfinance programmes help the poorest earn a living, improve their businesses and provide a means for entire communities to work their way out of poverty84. A review of microfinance services in relation to health described microfinance programmes as an underutilized resource that has the potential to deliver health-related services to large and hard to reach populations85. Nonetheless, and despite a great deal of support for microfinance programmes and the implementation of them across many countries, only limited research has examined the effects of these programmes on mental health. A study examining the effectiveness of poverty alleviation tools looked at the relationship between small individual loans and mental health among adults in South Africa. Its findings indicate that methods to reduce financial stress on poor and vulnerable adults are effective in reducing depressive symptoms among men, but are less effective among women86. Although there were no reductions in depressive symptoms among female participants in this study, other studies suggest that microfinance interventions can improve the lives of women, including their mental health. An evaluation of the Intervention with Microfinance for Aids and Gender Equity (IMAGE), which combined group-based microfinance with a gender and HIV/AIDS training programme, suggested that levels of interpersonal violence were reduced significantly within villages taking part in the intervention. This has a direct benefit to physical health, interpersonal, familial, and wider social relations, as well as being likely to reduce downstream effects of violence, including anxiety and depression87. Another study in Kolkata, India, involving a partnership with a large microfinance organization called Village Financial Society (VFS), examined the effect of small changes in the structure of loan repayments on the stress levels of clients. The study wanted to establish whether increasing the flexibility of loan repayments would improve clients’ experiences of microfinance services. The results indicated that clients who were on a monthly repayment scheme were 51% less likely to experience feelings of anxiety about repayment than clients on a weekly repayment scheme. Additionally, the monthly clients reported improvements in income and business investment, said to be a result of increased flexibility which encouraged clients to invest their loans more profitably and allowed for clients to better manage short-term shocks to income; ultimately reducing financial stress88. MAIN FINDINGS AND DISCUSSION 26

SOCIAL DETERMINANTS OF MENTAL HEALTH Actions in the Workplace One of the largest retail companies in China, Credibility Retail Enterprise, sought the expertise of academic researchers at Peking University to help promote mental health among its workforce. Nine firms were selected from within the enterprise, and 300 employees from each firm were selected to participate in the study. The university research team developed and implemented a Health Promotion Enterprise programme 93, which applied the Ottawa Charter 198694 approach for health promotion and improved organizational care. It also developed interventions at two levels: the organizational level – aimed at managers and leaders to equip them with the skills and training to promote mental health, create a good working environment, and develop an organizational health policy; and the employee level – which helped the enterprise identify employee needs and priorities to create an environment that promoted mental health. At the organizational level, managers attended interactive sessions over a three-year period to learn and enhance their skills, including skills in communication, stress management, problem solving, conflict management, and self-awareness. The employee level intervention required employees to attend discussion sessions over a three-year period, during which they discussed work activities, developed a better working environment, and helped address employees’ specific needs. Pre- and post-intervention surveys showed that the programme was effective in reducing depression and anxiety among the workforce, improving work performance, and reducing absenteeism. It also provided employees with the ability to manage work demands more effectively. Furthermore, research examining the economic case for mental health promotion and prevention suggested that every £1 spent on workplace mental health promotion would generate a £10 million return in economic returns95. The workplace is increasingly regarded as a key intervention setting where both mental and physical health can be improved and promoted among adult populations89. Systematic reviews suggest that employers that promote actions such as greater job control, task-restructuring and decreased demand90 91, can positively influence mental health through reducing stress, anxiety and depression, and increasing self-esteem, job satisfaction and productivity92. Employers also can improve people’s health by paying a minimum wage for healthy living, which would guard against poverty — a major risk factor for poor mental health24.

MAIN FINDINGS AND DISCUSSION 27 SOCIAL DETERMINANTS OF MENTAL HEALTH Case study box The Sure Start initiative in England is a good example of a scaled-up approach to early years intervention. Implemented by the government, the initiative seeks to engage with parents, pregnant mothers, infants and pre-school age children to reduce the rates of low birth weight, cognitive delay and promote child development, as well as work with parents and families to improve relationships, child attachment and reduce social disadvantage while ensuring that these services are available and easily accessible to the most disadvantaged and deprived96 97. FAMILY BUILDING Family building and parenting influences children’s mental and physical health and a range of other outcomes throughout their lives; in addition adult mental health can be profoundly affected during family building. This risk during adulthood partly relates to socioeconomic factors. For example, incidence of postnatal depression in England shows a clear social class gradient, in 2003-4 just over 20% of those in the lowest quintile for socio economic status had experienced post-natal depression, compared with 7% in the highest socio-economic quintile24. Good, accessible maternal services, information and advice about parenting strategies, and helping manage transitions to parenthood are protective of adult and child mental health24. Support should be maintained throughout childhood and into adolescence. In addition, support must be appropriate to parental circumstances and to that of the child’s developmental stage. Efforts to support maternal and postnatal mental health will benefit parent and child and help disrupt the intergenerational transfer of inequities. Support for parents to improve employment prospects, income, and housing conditions also influence successful parenting and reduce mental disorders. OLDER PEOPLE Older people’s mental health relates both to earlier life experiences and also to particular experiences, conditions, and contexts specific to ageing and the post-retirement period. Experiences of mental and physical health differ throughout the older age period. Evidence from England, for example, shows risks of depression increasing markedly beyond 80 years of age. In this paper we do not include dementia in the analysis. Much of the rather limited evidence relating to incidence and distributions of mental health disorders and mental health for older people is from high-income countries. However, the available evidence that exists points to inequalities in older people’s mental health related to socio-economic status, educational status, gender, ethnicity, age, levels of physical health (itself related to cultural, social, and

MAIN FINDINGS AND DISCUSSION 28 SOCIAL DETERMINANTS OF MENTAL HEALTH economic factors)98 99. Experiences also vary by country, related to their social, political, and economic arrangements and particular levels of social protection100. Some evidence from analysis of studies across Europe shows that for men, depressive mood relates to chronic ill-health and somewhat to exercise; for women, the differences are more closely related to social factors, such as levels of isolation, contact with family, and belonging to faith or other community groups100. Many studies show worse outcomes for older women than men across a range of mental disorders. Evidence from England points to increasing risks and incidence of depression for men older than 75 years and for women older than 65 years99. Some of the life events that can trigger depression are likely to be experienced in older age – bereavement, perceived loss of status and identity, poor physical health, loss of contact with family and friends, lack of exercise, and living alone. As with the rest of the life-course, evidence shows a social gradient in mental disorder for older people: higher levels of education appear to be protective against mental disorders, particularly for women101. An analysis of data from the Survey of Health, Ageing and Retirement in Europe (SHARE) found that after adjustment for demographic characteristics, there were differences between countries in both late life depression and well-being100. The Scandinavian countries seem to have lowest levels, followed by Western European countries, while older people in Italy, Greece and Spain have the highest levels of mental disorders. The variable rates across Europe partly relate to the levels of provision of state support and services, with more provision of services related to better mental health100. In contrast to many other countries where ageing is associated with increasing risk of depression and other common mental disorders, Japan has lower rates of depression among those aged more than 65 years, compared with younger age groups102. Social isolation among older people is particularly significant (especially for women) in raising the risk of mental disorders. Surveys of ageing in England show that at least 10% of older people are socially isolated; these rates are even more pronounced for those older than 75 years. A review of literature shows links between loneliness in older people and depressive symptoms, poor mental health and cognition, alcoholism, suicidal ideation, and mortality. Actions to support mental health among older people Systematic reviews indicate that interventions which prolong and/or improve older people’s social activities, life satisfaction, and quality of life can significantly reduce depressive symptoms and protect against risk factors, such as social isolation103. Research suggests that effective interventions exist, including psychosocial interventions, interventions to reduce social isolation, exercise and physical activity programmes, and programmes promoting lifelong learning; in addition to actions aimed at

MAIN FINDINGS AND DISCUSSION 29 SOCIAL DETERMINANTS OF MENTAL HEALTH reducing poverty and improving physical health104. Furthermore, interventions that improve heating in the home105 106, help older people make new friends107, and provide opportunities for older to people to volunteer108, have been found to be effective in improving and protecting mental health. The Meeting of the Minds programme in Auckland, New Zealand, was formed in 2001 to promote positive ageing for older people through a coordinated cognitive activity programme, through collaboration between Auckland’s community libraries, Auckland City Council, Age Concern and the Mental Health Foundation. Twelve community libraries agreed to participate in the programme and were selected based on their location and ease of access – with good transport systems and parking facilities. The programme was advertised in local newspapers and radio stations. The programme consists of hour-long sessions held once a month in each of the libraries. During the first six months, 1085 people attended the programme. It enabled people to engage in a number different social activities including: sharing family, local and cultural histories; life-long learning, such as computer skills, arts and crafts, travel, and current affairs; and library-based events, such as book clubs and talks from invited authors. Thirty-eight per cent of participants lived alone and the programme provided an opportunity for participants to meet new people and develop social relationships109. The Upstream Healthy Living Centre, based in England, was introduced as an innovative approach to identifying and engaging with older people in rural areas who may experience significant isolation. The Centre uses mentors to deliver specially-tailored activities and support, to improve social networks and get people involved in creative activities. An evaluation indicated that participants benefited from attending the centre, reporting improved psychological well-being and reduced depression110. While there is a body of evidence from high-income countries that points to effective interventions in maintaining mental health and preventing poor mental health in old age, there appears to be a serious lack of evidence and literature supporting interventions targeted at older people in low- and middle-income countries. INTERGENERATIONAL TRANSFER OF DISADVANTAGE Social and economic inequities, perpetuated across generations, result in the entrenchment of mental health inequities over time13. Taking a social determinants approach across the life-course means also addressing the intergenerational transfer of inequity. The concept of intergenerational transfer of risk, which has been developed and developed by climate change mitigation approaches, has relevance to analysis of transmission of social and economic factors between generations and in developing policy

MAIN FINDINGS AND DISCUSSION 30 SOCIAL DETERMINANTS OF MENTAL HEALTH The past four decades have seen a number of mental health self-help groups introduced by nongovernmental organizations in the northern regions of Ghana. The BasicNeeds Mental Health and Development programme is one example of an intervention in this area where no psychiatric facilities exist. The programme is designed to facilitate access to the psychological services offered by the Ghanaian Health Service. Self-help groups meet once a month and provide a number of supports to members, such as assisting with care responsibilities, collecting wood and water, and even visiting homes to cook for people. Additionally, the programme provides access to credit for those affected by mental health problems as a way of assisting them to be productive members of the community. Evaluation of the programme concluded that self-help groups were useful, particularly in their provision of a wide range of support services, including social and financial support. Self-help groups also made better use of the services available to them (including the Ghana Health Services) and were more likely to complete treatment programmes with better outcomes113. The BasicNeeds programme has also been implemented in rural Kenya. An evaluation Action to support mental health at the community level provides a platform to develop and improve social norms, values and practices, while encouraging community empowerment and participation. Central to a number of community-based approaches is the realization that change within a community is best achieved through engaging people of the community92. This change is brought about by efforts to improve key determinants of mental health, including a social inclusive community, freedom from discrimination and violence, and access to economic resources111. In many low- and middle-income countries, adequate human resources to deliver essential mental health care and interventions are lacking112. However, a number of community-based interventions have been implemented to address this issue and compensate for the lack of health workers.

COMMUNITY LEVEL CONTEXT responses to tackling these. A basic principle of sustainable development is that the present generation should not compromise the environment of subsequent generations. This principle should also be applied to the social determinants of mental and physical health. Intergenerational transfers of inequity occur directly, for instance, prenatally and throughout life from parents to children, as discussed above. Intergenerational transfers of inequity are also at community level and nationally.

 

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Exercise Helps Your Mental Health, Depression & Anxiety: Now What?

At least once, your doctor or therapist has probably urged you — get out and exercise more. It’s the kind of simplistic advice that professionals feel good about doling out, because it’s so easy to do. Exercise helps improve your mental health, and can reduce anxiety and depression symptoms.

But as anyone who’s heard this advice knows, it’s so much easier to recommend than do. While exercise can help our mental health, it can be hard to put into action without motivation. Moreover, a person who is depressed or anxious may find motivation, well, lacking.

The Antidepressant Effects of Exercise

Decades’ worth of research into the effects of exercise has demonstrated its help in reducing symptoms of depression and anxiety. The World Health Organization (WHO, 2015; WHO, 2001) and the NICE guidelines (NICE, 2013) recommend implementing physical exercise in the standard treatment of depression. A recent meta-analytic review of the scientific research (Kvam, et al., 2016) found that the positive effects of exercise on depression symptoms is especially strong when a person isn’t seeking any other kind of treatment:

Findings from the current meta-analysis indicate that exercise is an effective intervention for depression compared with various types of controls. The effect of exercise as an independent treatment is evident, and the effect is particularly high when compared to no intervention.

Thus, exercise may serve as an alternative for patients who do not respond to a given treatment, patients who are awaiting treatment, or those who for different reasons do not receive or want traditional treatment.

We also know that lots of people never receive treatment for depression. The utilization rates for mental health treatment of depression vary from a low of 30 percent in the European ESEMeD study (Sevilla-Dedieu et al., 2011) to 55 percent in the U.S.-based NESARC (Hasin et al., 2005) study.

So for a great many people with depression, exercise offers hope alleviating their symptoms. (The evidence for exercise helping people with anxiety is decidedly more mixed; see Bartley et al., 2013 for a review.)

The evidence suggests that there are a couple of reasons why exercise may help. It may benefit our immune system and general, overall health. Researchers aren’t exactly certain of the specific mechanisms involved, but one of them may be helping to improve an oxidant-antioxidant imbalance (Roh, et al., 2016). It may also be because exercise releases neurochemicals in our brain that make us feel good (such as endorphins).

Exercise’s Psychological Benefits

In addition to the physiological and neurochemical impact exercise has on us, it also has a number psychological benefits, including:

  • Clears your mind
    It’s hard to disconnect from our always-connected world nowadays. As long as you turn off your alerts, turn on your music, and focus on what you’re doing, physical activity can help you take your mind off of your worries.
  • Improves your self-esteem
    Exercise and physical activity keep your body fit, which in turns helps to keep your mind fit. When you do things to help improve yourself, you feel better about yourself.
  • Better sleep
    It appears that regular physical activity helps to regulate the two main mechanisms that control the quality of our sleep — circadian and homeostatic rhythms. More exercise means better sleep, which in turn means better mental health.
  • Increase social interaction
    While exercise doesn’t have to be a social activity, if you do engage in it socially, you’ll benefit from the social interactions you have during it as well.
  • A healthy way to cope
    There are many ways to cope with the stress in life, but physical activity is one of the healthiest. It can allow you to cope more effectively with life’s frustrations without hurting yourself or others.

Related: The Psychology of Exercise and Fitness

So How Do I Get Started with Exercise?

The most important thing about exercise isn’t that you do it at the gym, or you do a specific kind of exercise, or you do it for exactly this amount of time. The most important thing about physical activity is simply that you find something you enjoy doing and do it regularly, at least every other day.

If you like the gym, that’s great. But if like me, you’re not into going to the gym, a daily walk for 60, 40, or even just 20 minutes can be helpful. (That’s the secret benefit of the augment reality game Pokemon Go — it gets people out walking.) Bicycling, yoga, walking, running — anything that involves regular physical activity works.

People sometimes stress out about the need to exercise, and build it up into something big and daunting. It should be nothing of the sort. It’s just an activity that you should try and build into your daily (or every other day) routine, just as you’ve automated brushing your teeth and getting dressed.

Think about all the unusual, simple ways you can do more exercise by simply making different choices in your daily life, too. Instead of taking the elevator up two floors, why not take the stairs? Instead of driving down to the local shop or cafe, why not walk or bike to it? What about playing more with your kids or family, engaging in more physical activity or games that require movement?

Motivation to exercise can be a show-stopper. Understand that if you turn exercise into a daily beast that must be overcome, it may quickly become overwhelming.

Instead, look at it as a simple, daily thing you want to add to your routine. Find rewards that work for you — it could be as simple as playing Pokemon Go or another exercise app. Or the rewards could be something larger, such as when you reach your 10,000 steps for the day, you treat yourself to an afternoon smoothie or Starbucks. Find a rhythm that works for youand then stick to it. Enlist trusted, supportive family, friends, or others struggling with exercising regularly (through apps) to help keep you to your new routine. Exercising with a partner can help boost your motivation, too.

You got this. Exercise is a boon to your mental health and depression symptoms. Find a routine that works for you to incorporate it into your life, and you’ll start to gain the benefits of exercise within just a few weeks.

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Falling Upward and Embracing the Second Half of Your Life

There comes a moment in every person’s life when she realizes she has just entered the second half of her life.

With the average lifespan of a woman in the United States being 81, I technically crossed that line three years ago. Yes, that’s when my waist disappeared and the pregnancy questionsstarted; my squiggly gray hair came in and I purchased my first pair of readers; I started doing things like placing ketchup in the freezer and cereal in the refrigerator; and the medical appointments on my calendar started to outnumber the social gatherings by a ratio of about 10 to 1.

A month ago, I went through the rite of passage to the second half of life: my first colposcopy with an added bonus of an upper endoscopy. As I lay in the preparation room for this christening event, I read the book Falling Upward: A Spirituality for the Two Halves of Life byRichard Rohr. He writes:

There is much evidence on several levels that there are at least two major tasks to human life. The task is to build a strong “container” or identity; the second is to find the contents that the container was meant to hold. The first task we take for granted as the very purpose of life, which does not mean we do it well. The second task, I am told, is more encountered than sought; few arrive at it with much preplanning, purpose, or passion.

Father Rohr, a Franciscan priest and founder of the Center for Action and Contemplation, goes on to explain that rarely does a person want to enter this second phase of life. It’s usually thrust on you as a consequence of failure, embarrassment, or some kind of raw pain. When we are enjoying success, who really wants to look deeper? We literally fall into the latter task by shedding the goals, boundaries, and identities that seemed so critical to us for most of our lives, only to find out that they have nothing to do with who we really are.9963483

“It is when we begin to pay attention, and seek integrity precisely in the task within the task, that we begin to move from the first to the second half of our lives,” writes Fr. Rohr. Yes, that usually coincides with gray wisps and colonoscopies and readers hanging on your neck. But that’s only because the older we get, the better perspective we have on what really matters. Ironically, as our eyes fail, we begin to see life with much better vision.

But telling our egos that we no longer give a damn is an arduous task in our first-half culture where LinkedIn congratulates us a few times a day on being endorsed for skills we didn’t know we had. And in order to make it as a health columnist, you need to pretend you have your life together, touting 10 tips for practically everything from cutting up watermelon for your next neighborhood block party to rebalancing your gut bacteria. If you are truly a second-half person living out the wisdom of your hard-earned humility, you don’t need the noise of Twitter or to brag on Facebook.

In the half-hour I lay waiting for my colonoscopy, I realized that what has propelled me fully into the second half of life this year is a sequence of events much deeper than my gray hair, thick mid-section, and bad vision. What happened is precisely what Fr. Rohr describes: All of the institutions in which I sought safety and comfort and some kind of identity turned out to be mere containers, with no answers inside.

First, my husband confronted me about my health and said that the traditional psychiatric approach I had been taking — trying different medication combinations and psychotherapy — was obviously not working because I was still very depressed after four years. I began to think seriously about all my conditions (hypothyroidism, pituitary tumor, aortic valve regurgitation, digestive issues), and I realized I had been letting my specialists of the big medical institution I wanted to trust guide my health journey — and that we were merely doing circles in the dark. I was petrified that I would stay sick forever.

Then I became disillusioned with the publishing world after unsuccessfully fighting for my print and electronic rights back for my books Beyond Blue and The Pocket Therapist after they went out of print. Ever since I penned my first book in the fourth grade, How to Get to Heaven, I have always revered the publishing world, especially New York publishers, and wanted so desperately to be part of this prestigious industry. When I became a published author — and by a New York publishing house! — I attached too much of my identity into that. So when I observed the very ugly side of publishing the last few months, I was crushed. As a result, I never want to submit my intellectual property to a publisher again.

Finally, there was my näiveté about the nonprofit world. A year ago, I believed that all you needed was a noble dream in order to build a formidable foundation. Now, I know money and power dictate the land of do-gooders just as much as with corporations. Plus, you’re handcuffed by bureaucracy and politics. I suppose I expected to be refreshed from years of working as a government contractor, only to find my aspirations lost in a sea of red tape and aggravation.

“Where you stumble and fall, there you find pure gold,” said Jung.

When I looked closer at each of my failures, I realized how much my ego and a false sense of self were central to the containers I had built. All of these deaths were opportunities for the scared girl inside of me to shed her unnecessary attempts to prove that she was someone in this world — because she ultimately felt unlovable. Without a published book, or a doctor directing my next move, or a worthy nonprofit behind my name, who would I be? Only after identifying all my lame attempts at security and a sense of identity could I recognize my authentic self and my mission.

I didn’t need a New York publisher to help me disseminate my message and spread hope to the readers I write for. Why not self-publish my next manuscript? And instead of blindly following a bunch of physicians who subscribe to a medical model that no longer fits with my philosophies, what about beginning a new chapter on my health where I take the helm and guide my own course? How would that feel?

What we do in the second half of our lives is “shadow work,” according to Fr. Rohr. It is filled with humiliations: of books that don’t sell, of publishers who creatively interpret contracts, of infuriating diagnoses despite doing everything right, and of losing your good intentions in a heap of bureaucracy. The good news is that as we move deeper into our second half, we are no longer as humiliated by our let-downs. We come to expect various forms of illusions.

Fr. Rohr writes:

Most of us tend to think of the second half of life as largely about getting old, dealing with health issues, and letting go of our physical self, but [it] is exactly the opposite. What looks like onward, into a broader and deeper world, where the soul has found its fullness, is finally connected to the whole, and lives inside the Big Picture.

Blurry vision stinks, especially when your readers are in the freezer with the ketchup. And yes, some days I wish my hair would grow in blonde like it did at one point and I could get my waistline back. However, I’m much happier on this side of life, where there is less pressure to be someone I’m not.

Somewhere in all my disappointments this year, I crossed over to freedom.

I fell upward and embraced the second half of my life.

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What to Do with a Cruel Inner Critic

Our inner critic might be loud and clear: I’m such an idiot! It’s always my fault. I can’t do anything right. What is wrong with me? I don’t deserve this happiness. I don’t deserve this success.

Or our inner critic might be more subtle — and even unknown to us. Yet it still exerts its power, dictating the actions we take.

Each of us has an inner critic. Some inner critics are crueler than others. As we grow up, our self-worth and self-esteem derive their roots from our environment and surroundings. Our caregivers and anyone close to us has a big effect on both.

“Those who develop harsh inner critics are raised in an environment where they are being directly or indirectly told negative things about themselves,” said Alyssa Mairanz, LMHC, a psychotherapist in New York City who specializes in self-esteem, anxiety anddepression. Kids who are abandoned also can develop a harsh inner critic, because they tend to interpret that as “there must be something wrong with me,” she said.

But regardless of how cruel your inner critic is, you can learn to cope with it. You can stop your critic from controlling your behavior. Mairanz shared these suggestions below.

Pinpoint Your Critic’s Origins

“The way to cope with one’s inner critic is to analyze where it came from,” Mairanz said. Because it isn’t your voice. It might be the voice of your parents, peers, siblings or teachers from years past. It also might be indirect. Maybe these individuals didn’t tell you outright that you were stupid or unlovable, she said. Instead, maybe that’s just how you felt.

She suggested exploring these questions to better understand where your critic originated and how your thought processes function:

  • Whose voice am I hearing?
  • What does this remind me of from my past?
  • What is familiar about this?
  • What were things like for me growing up at home, school, with friends? What are similarities that I am experiencing now?

It’s also possible that your inner critic is subconscious. Instead of specific thoughts, it’s how you operate. “This can lead to a lot of anxiety and depression without fully understanding why.”

For instance, a subconscious inner critic turns into self-sabotage. Without even realizing it, you’re surrounding yourself with people who only reinforce your inner critic, Mairanz said. You pick partners and friends who are critical and treat you poorly. This is in line with an inner critic who believes you’re undeserving or stupid and can’t do anything right, she said. This also can manifest with school or work—you don’t try as hard, you don’t pursue that promotion, you don’t go after your dream career.

To connect with your subconscious inner critic, Mairanz suggested analyzing your thought processes with these six steps:

  1. What is the emotion I am feeling?
  2. What was the prompting event (i.e., what happened that led me to feel this way)?
  3. What are the facts of the prompting event?
  4. What are the interpretations and perceptions I put onto this event?
  5. Where did those interpretations and perceptions come from or what past experience led that to be my go-to assumptions?
  6. What could be an alternate explanation or thought?

Separate Present from the Past

Knowing where your inner critic originates is important because it helps you separate the past from the present, Mairanz said. “The inner critic is often a projection from past events.”

She gave this example: You grew up in a home with constant yelling. Today, you regularly “yell” at and criticize yourself. Which means that you’ve internalized your earlier environment. Which also means that you can separate the present facts from your past interpretations. Instead of continuing to yell and criticize, you tell yourself: “I was constantly being yelled at when I was younger. But that was then. It does not fit with the facts of the present situation.” Another phrase you might tell yourself: “Just because there was a lot of yelling that doesn’t mean I am stupid and can’t do anything right.”

Practice Positive Self-Talk

It’s also powerful to work on changing your negative inner chatter to positive phrases. You might not believe the positivity at first, Mairanz said. But the more you change your self-talk, the more you’ll believe what you’re saying, turning your “inner critic into an inner cheerleader.” 

At first it might be tough to change your self-talk, because you’re all-too used to spewing mean things. Start by asking yourself: What is the opposite of this negative thought?

Mairanz shared these examples:

  • Turning “I am such a screw-up” into “I am doing my best, and that is enough.”
  • Turning “I am so messed up. What’s wrong with me?” into “I am human and no one is perfect.”
  • Turning “I don’t deserve happiness” into “I deserve to be treated with respect.”
  • Turning “I can never get anything right” into “I am not defined by my mistakes.”

Neutralizing a cruel inner critic can be hard work. It can be tough to identify where the chatter is coming from and then to change it. It takes practice and patience, Mairanz said. The inner critic is typically deeply ingrained, she said, which is why working with a therapist can be helpful.  

Try the above tips to start. If you end up struggling, don’t hesitate to seek support. Because, yes, you do deserve it, despite what your inner critic might say.

Corepics/Bigstock

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7 Confidence-Killing Words and Phrases to Ban from Your Vocabulary

If you have great ideas, you need to know how to communicate them. At work as in relationships, it all starts with conveying confidence. But a challenge many high-achieving women run up against are bad speech habits that have been conditioned in us over the years. Without us even knowing it, these verbal crutches can damage our internal and projected confidence levels and can even negatively impact how we’re perceived at work.

Women’s brains are naturally tuned for emotional intelligence and specialized for masterful communication. The female mind is hardwired to pick up nuances in spoken language and non-verbals like facial expressions, tone voice and body language, which is why many women are so adept at forming interpersonal connections. It also means that women in particular are more likely to behave in such a way to preserve relationships, which in spoken communication may sometimes be misconstrued to convey a lack of authority and low confidence.

The good news is that you can rewire conditioned language habits to both sound and feel more confident. It’s not about “talking like a man” or adapting an aggressive style. It’s about tapping into your inner courage and channeling it for more confident communication.

Are you putting yourself at a disadvantage due to your speech habits? Be on the lookout for any of the following cropping up in your vocabulary, and learn how to kick them:

“Just”

This word minimizes the power of your statements and can make you seem defensive or even apologetic. Saying, “I justwanted to check in,” can be code for, “Sorry for taking up your time” or “Sorry if I’m bugging you.” It can often be a defense mechanism subconsciously used to shield ourselves from the rejection of hearing “no” or a way to avoid the discomfort of feeling like we’re asking for too much.

How to Quit: Start by rereading your emails and texts. Scan your written communications for excess “just”s that sneak in. Delete them. Notice how much stronger and straightforward the statements sound. Then gradually shift to doing the same in real-time, spoken communication.

“I’m no expert, but…”

Women often preface their ideas with qualifiers such as, “I’m not sure what you think, but…” This speech habit typically crops up because we want to avoid sounding pushy or arrogant, or we fear being wrong. The problem is, using qualifiers can negate the credibility of your statements. We all sometimes offer opinions or observations that don’t go anywhere or prove to be incorrect. That’s the nature of being human, and it won’t cost you your job or reputation. Pointing out why you may be wrong before saying anything is a waste of your words.

How to Quit: If you know you’re prone to reflexively using qualifiers, breathe in for a count of three before speaking up in a meeting or on a phone call. This pause gives you time to think, rephrase your statement sans qualifier, giving your words a greater impact.

“I can’t”

When you say “I can’t,” you’re sacrificing ownership and control over you actions. “Can’t” is passive, whereas saying you“won’t” do something is active. It shows that you create your own boundaries. Saying “I can’t” conveys that you don’t have theskill to do something, but chances are what you’re really trying to say that you don’t want to do it. Throwing around “I can’t” connotes a fear of failure or lack of will in testing your limits. Your words shape your reality, so saying “I can’t” limits you and allows fear to win.

How to Quit: Increase ownership over what you say by replacing “I can’t” with “I won’t.” This is a subtle yet powerful way to demonstrate agency, independence, and control – especially in work environments where you may feel ordered around. While it might feel intimidating at first, it gives you a chance to assert your boundaries for a better work-life balance.

“What if we tried…?”

You’re more likely to be trusted and taken seriously when you straightforwardly state your ideas, rather than couch them as a question. Masking your opinions as questions invites rebuttal and can lead to you feel criticized. Stating an idea as a question when it’s not is equal to sacrificing ownership over the idea. It’s also a way of “polling,” which subconsciously speaks to the fact that you don’t think your own ideas are valuable, valid, or worthwhile unless everyone thinks so. This may tie back to the inner fear many women have of being “not good enough.”

How to Quit: Anytime you have a suggestion, present it as a statement rather than a question. “What if we tried targeting a new set of customers?” sounds much less certain than “I think we could target a new set of customers who will be more receptive to our sales efforts.”

There are situations, like when brainstorming, where throwing out questions to a group is appropriate. Before you speak up, run your idea through your head first in the form of a question, and then as an “I think…” or “I believe..” statement. This makes a stronger case for the point you are trying to get across.

“That is like, so great!”

Talking like Shoshanna from Girls — using habits like uptalk or using “Valley girl” jargon — can distract your audience from what you’re saying. A common indicator of this “vocal fry” is raising your voice at the end of statements. This can indicate uncertainty, make you appear hesitant, and create a lack of trust among your audience. The solution isn’t to learn to talk like a man, but to find ways to communicate more clearly so that your language habits don’t detract from your message.

How to Quit: Try this technique called kinesthetic anchoring: hold one arm straight out in front of you. Begin reading aloud from a book or magazine. Whenever you reach a period, lower your arm down to your side, and drop your pitch at the same time. Your arm movement will trigger your voice to mimic its drop.

“Thanks! :)”

You don’t need to use exclamation marks or emojis to express your enthusiasm about every little thing. The infusion of extra emotional cues into language touches on a core belief (or core insecurity) that we may be concerned about being perceived as kind, worthy, or likable enough. It’s preemptive “peace keeping”: we’re trying to ensure our message has been positively received (a false guarantee that’s entirely out of our control). Particularly in corporate environments, gushing over how amazing a product update is or how omg totally thrilled you are for a colleague can be inappropriate.

How to Quit: Instead of general “that’s sooooo great!” statements, try to make more specific observations (“The new VP of Marketing sounds like she’ll be a valuable addition to our team”) that shows your interest at a more professional level. For written communication such as emails, study the language senior people at your company use and tailor your “netiquette” to match theirs.

“Am I Making Sense?”

Until you asked that question, yes, you were. By periodically asking, “does that make sense?” or “am I explaining this alright?” you open up the possibility for your audience to wonder whether, in fact, you are. While you’re probably doing this out of a belief that you’re encouraging interaction and checking in on your own personal effectiveness, in fact it speaks to anunderlying belief you may have that you’re an impostor and unqualified to be speaking on the matter.

How to Quit: If you want to check in on people’s comprehension of what you’re saying and open the floor for engagement, it’s better to say, “I look forward to hearing your thoughts or questions.” This halts your impulse to take on responsibility for “fixing” situations and making sure everyone understands you, and communicates your conviction in your competence.

As much as you may have it all together in most ways at work, subtle language cues can often detract from people’s perception of your confidence and professionalism. Observing these common pitfalls and how they might slip into your vocabulary can elevate the level of confidence in your speech.

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Vulnerability Practice

Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow. ~ Mary Anne Rademacher

This quote speaks more clearly to me than any other of the mistake we sometimes make when we glorify achievement, striving and courage. And vulnerability.

In our “just do it” culture, we often push aside our needs, our low energy levels, our unhealed, raw vulnerability and force ourselves onward “no matter what.”

Why could “just do it” be a mistake?

You may not have developed the resilience for that yet. It could derail you, sending you retreating further away from the wholehearted and connected living your were aiming for. Daring greatly requires a level of inner strength, a feeling that you can weather the storm if it doesn’t go your way. Your inner wisdom might be trying to signal that this is where you are at.

That might by why you feel the hesitation in the first place. It is a sense of “not ready yet.” It is a sign to take a breath and consider what you need and what you have in your backpack to resource you for the life you want. You may move forward or you may regroup before leaping out there.

This realization is usually a great relief to clients who are trying hard to be the best version of themselves and interpret that message as “I know you don’t feel great, but feel the fear and do it anyway!” And yet they feel that they have already reached their limit and just want to be let off the hook and rest for a moment.

Instead, slow down. Pause. Try this mini-mindful self-compassion practice and then decide what is right for you at this time.

  • Take a moment to tune in to any feeling of vulnerability you feel. Make space for that feeling and envelop it with kindness and support. Breathe in the sense that it’s OK for that vulnerability to be there and you are not going to push it away. Remind yourself that other people feel this too. You are not alone in feeling this way.
  • Now see if you can tune in to the presence of a need to rest, renew and heal. Gently ask yourself “what do I need right now?” and sit a little longer until you get a sense of what the answer is. Make space for this need and see if you can give yourself permission to meet this need in a way that is right for you and causes no harm to others.
  • Now explore any sense of “groundedness” — any feeling of solid ground and strength that might also be present. It is possible to sense the presence of vulnerability, needs and strength all at once. Breathe through a gentle scan of your body from your feet up as you locate that strength. Is it your feet firmly planted on the ground? Is it your back, straight and true? Is it your thighs, solid and supporting your upper body? Where can you connect to a feeling of strength right now?
  • Tune in to all three and decide if now is a time to rest and renew or if you feel ready to take the next step forward. You are practicing refining your awareness of different resources, vulnerabilities and needs within you so that you can more easily know what you need and what you have that stabilizes you and your connection to all that is within you and around you.

Some mental habits such as self-criticism, worry, undeveloped emotional regulation, rumination and self-consciousness can leave us feeling overwhelmed and burned out, exhausted by our own habitually busy mind. These are all habits that result from how our brain is designed, so it’s not really our fault we feel like this. But we can get back into the driver’s seat and develop healthier options.

And the good news is that we know for a fact, based on the latest neuroscience that well-being is a skill. The brain changes and you can heal these vulnerabilities and rewire it for greater happiness. We can all fall back in love with our lives again.

Of course, resilience is developed not only by aligning ourselves with the healing and life-affirming self-compassion practices like this one, but by taking risks, being vulnerable, and healing the hurts and disappointments along the way as well as experiencing the joys of successes.

Not all growth opportunities need involve high levels of risk — finding meaning in one’s life, expressing gratitude and extending kindness to self and others to name a few. All these qualities, like mindfulness and self-compassion, remain latent unless we make an effort to develop them. Like any skill, developing well-being takes practice.

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