Anxiety Archives - MINES and Associates

Self-Harm Awareness Month: Here’s How We Can Protect Our Youth

Nic Mckane — Tue, 19 Mar 2024 09:00:06 +0000

March is Self-Harm Awareness Month, and at MINES, we’re dedicated to opening conversations about mental health – even the difficult ones. Self-harm rates are rising across the country. Although people of all ages self-harm, unfortunately, our young people (adolescents and young adults) are at the highest risk.

Today, we’re spreading awareness about self-harm, including the causes, warning signs, and tips to help a young person you love.

What is self-harm (non-suicidal self-injury)?

Self-harm is when someone intentionally hurts themselves physically. The clinical name for self-harm is non-suicidal self-injury (NSSI). Not every incident of someone hurting themselves falls under the umbrella of NSSI; some people hurt themselves because they are suicidal. Non-suicidal self-injury describes when someone hurts themselves

The most well-known method of non-suicidal self-injury is cutting, or when people make shallow cuts on their skin. But cutting is far from the only method; others harm themselves by:

Biting skin
Scratching themselves
Hitting their head against a wall
Punching themselves
Pulling out hair
Burning themselves with matches or cigarettes
Poking objects through the skin

Young people – children, adolescents, and young adults – are at the highest risk of self-harm. Research shows that over 25% of teens aged 12 to 16 had thoughts of self-harm, with at least 15% acting on these thoughts. Unfortunately, studies have shown that self-harm rates among youth increase each year, with self-harm rates among girls increasing at an especially alarming rate.

However, it’s important to keep in mind that anyone can self-harm, including boys and older adults.

Why do people self-harm?

Self-harm is highly misunderstood; many people mistake self-harm as a form of suicidal behavior. However, self-harm, at least behaviors that fall within the umbrella of non-suicidal self-injury, is not an attempt to end one’s life.

People self-harm for various reasons. Some of the most common reasons include:

To try to feel something when they feel emotionally numb
To distract from emotional pain by causing physical pain
To distract their mind from upsetting thoughts or memories
To release powerful emotions like loneliness, despair, or anger
To punish themselves for perceived faults, mistakes, or inadequacies
To regain a sense of control over their life
To try to cope with a difficult experience like bullying
Because self-harm has been so normalized among their peers

Some people don’t know why, exactly, they self-harm. This is normal.

Even though self-harm itself isn’t a suicidal behavior, research shows that teens who have self-harmed are over 3 times more likely to attempt suicide in the future than those who have never self-harmed. Young people also often accidentally put themselves in life-threatening situations while self-harming (for example, by cutting themselves deeper than they intended). Self-harm is a sign that someone is in severe emotional distress, and needs to be taken seriously.

Warning signs of self-harm

One of the first steps to helping someone who self-harms is to notice the signs. When you educate yourself on the warning signs of self-harm, you’re more likely to realize when a loved one is engaging in it.

Self-harm doesn’t have a “look,” just like depression or anxiety don’t have looks. People of any gender or age can self-harm, but young people are at higher risk.

Here are some warning signs of self-harm in teens to look out for:

Scars (cuts, scabs, bruises, or burns), often found in clusters or patterns
Frequent unexplained wounds or cuts
Making excuses for wounds or cuts
Wearing long sleeves and pants, even when it’s hot out
Traces of blood on clothes or towels
Suddenly seeking to do their own laundry or take out their own trash
Hiding razors
Withdrawing from friends and family

If a young person you love is showing these signs, then it could be that they’re self-harming – and need your support.

How to help a young person who is self-harming move towards self-love

It can be unfathomable and intensely painful to learn that someone you love, especially a teen or a young adult, is hurting themselves intentionally. It’s devastating to realize that they don’t see themselves as you see them, and you wish you could do something to help them love themselves.

Recovery from self-harm can be a long journey. It becomes an addiction in many ways; it brings temporary relief from emotional pain, and even though the person knows that it’s not a long-term solution, it may be difficult to stop.

But just because they can’t quit right away doesn’t mean that you can’t do anything to support them. A trusted adult’s support is essential for young people as they learn to love themselves and treat themselves with care.

Here are some ways you can support the young person in your life who is self-harming.

Approach them first. It can be hard for young people to bring up the conversation. If you suspect they are hurting themselves, don’t beat around the bush. Ask them directly: “I noticed cuts on your arms. Are you hurting yourself?”
Don’t judge, even if you don’t understand. The last thing a young person needs to hear is, “Why would you do this to yourself?” Statements like this can come from a place of caring but also tend to make young people feel misunderstood and judged.
Focus on their pain. Acknowledge how much they must be emotionally suffering to hurt themselves in this way. Validate their feelings. Even if something doesn’t feel like a big deal to you, it’s still a big deal to them.
Make your home safe. If the teen lives with you and is using objects, like razors, to hurt themselves, work with them to limit access to these objects.
Connect to resources. Talk to your pediatrician to get a referral to a mental health provider. You can also get in touch with your Employee Assistance Program for referrals or counseling.
Provide unconditional love. Let the teen know that you don’t see them differently and that their self-harm behaviors don’t change your love for them. Make it clear that your concern for them comes from love, not from shame or disgust.

There is hope. With support from a trusted adult, young people can successfully stop self-harming and learn to love themselves.

Self-harm resources for teens and young adults

If you struggle with self-harm, here are some resources that can help.

To Write Love On Her Arms is a non-profit organization dedicated to supporting people who struggle with self-injury, depression, and suicide.
A.F.E. Alternatives is a treatment program for self-harm that also provides a wealth of information and resources.
The Trevor Project provides phone, text, and chat support for LGBTQ+ young people facing self-injury and other mental health challenges.
The Adolescent Self-Injury Foundation provides resources for teens and their caregivers.
The Crisis Text Line operates 24/7.

If you (or someone else) are having a mental health emergency, dial 988.

MINES & Associates EAP is available to employees as well as their household members. All family members can receive 24/7 confidential counseling support for issues like depression, stress, and more. In addition, we provide 4 parental coaching sessions per year to teach you how to better support your teen or young adult who may be self-harming.

Take advantage of this free resource and get in touch with us today.

To Your Wellbeing,

The MINES Team

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“How Do I Know If I Have Anxiety?” & Answers to More of Your Questions About Anxiety

Nic Mckane — Mon, 08 May 2023 16:51:53 +0000

It’s Mental Health Awareness and National Anxiety Month, and we’re continuing to talk openly about mental health issues that affect us all.

You may not know it, but anxiety is the most common mental health condition – it’s even more common than depression. According to the American Psychiatric Association, anxiety will affect up to 30% of us at some point in our lives.

We’re not talking about everyday stress and anxiety that nearly all of us go through – for example, worrying about an upcoming deadline may not mean that you have an anxiety disorder. But for some people, these worries are pervasive – they almost never go away, and they affect every area of their lives.

Anxiety is highly treatable, and people who live with anxiety disorders often lead happy, fulfilling, and successful lives. Dealing with anxiety doesn’t mean your life is over. But to start addressing anxiety, you need to be able to recognize it first.

That’s why we’ve put together this guide to answer some important questions you may have about anxiety and how you can seek support. MINES & Associates offerings stress management strategies and tactics – contact us to learn more.

How do I know if I have anxiety?

One question that people often have is, “How do I know if I have anxiety? Do I have a diagnosable anxiety disorder, or am I just an anxious person?”

First of all, we would say that it may not necessarily matter if you qualify for a diagnosis of an anxiety disorder. If your anxiety is causing you distress or interfering with your life in any way, then you could benefit from counseling or another type of mental health support.

With that said, having an awareness of what anxiety can look like can make you more likely to seek support when you need it.

There are many types of anxiety disorders, including generalized anxiety disorder, social anxiety, specific phobias, and panic disorder. In addition, other mental health conditions, like obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD), can have symptoms that look similar to anxiety.

Each of these conditions has a specific set of diagnostic criteria. But, in general, you may be experiencing anxiety if:

- You find yourself excessively worrying most of your time, nearly every day

- It’s difficult or even impossible to quiet these worries

- You feel jumpy or easily startled

- You have a hard time concentrating

- You find it very difficult to rest your mind or your body

- You experience unexplained symptoms like muscle tension or headaches

- You feel exhausted easily

- You can’t fall asleep at night or you wake up during the night frequently

- Your worries get in the way of your functioning at work or at home

- Your worries have started to interfere with your relationships

The only way to know for sure if you live with an anxiety disorder is to visit a mental health professional and go through an assessment. Contact MINES & Associates to learn more about our stress management services.

What is at the root of anxiety?

You might wonder what has led you or someone you love to have anxiety. This is a valid question – but one that’s tricky to answer.

There is no single cause that leads to anxiety for every person. Research has shown us that there are a number of things that can raise your risk of developing anxiety. But that doesn’t necessarily mean it causes anxiety – you could live with all of these risk factors and never have anxiety, and someone else could develop anxiety when they don’t experience any of the risk factors.

However, we do think it’s important to know what these risk factors are so that you can gauge whether or not you’re at “high risk” – just like any other health condition. Be sure to contact the team at MINES & Associates to learn more about our stress management services and how they can benefit you.

Some of the most important risk factors for anxiety include:

- Genetics – anxiety tends to run in families.

- Personality traits such as shyness

- Being under high stress

- Low self-esteem or having a tendency to be overly critical of yourself

- Experiencing a traumatic event

- Facing racial discrimination

- Being of the female sex

- Medical causes, including hormonal imbalances or a chronic illness

What does anxiety feel like?

Many people notice the physical symptoms of anxiety first. For example, you might feel your heart beating faster and harder, or your breathing getting more shallow (hyperventilating). You might feel hot or sweaty, and become fatigued or even dizzy. People going through panic attacks get such severe chest pain that they think they are having a heart attack. You might even feel like you are dying during a panic attack.

Anxiety can also come along with worries and troublesome thoughts. You might find that you’re constantly assuming the worst about yourself, other people, or situations in general. For example, if someone doesn’t pick up the phone, you might automatically assume that something terrible has happened to them. The worries might feel so overwhelming at times that they’re completely distracting.

Anxiety is also highly linked with depression. If you’re experiencing both anxiety and depression, you might have feelings of worthlessness or hopelessness. You might even have thoughts of death or suicide.

If you are having thoughts of hurting yourself, call 9-8-8 or visit your nearest emergency room.

Can anxiety go away on its own?

Unfortunately, anxiety is unlikely to go away on its own. But the good news is that there are so many treatments out there that can help you beat anxiety. One highly effective treatment is called cognitive-behavioral therapy, and it can help you identify thinking patterns that may be causing you to feel more anxious.

Another effective treatment is exposure therapy. It sounds scary, but avoiding the things we’re scared of often only makes the fear grow larger. In exposure therapy, you’re supported in confronting fears one at a time. This can help you break the cycle of anxiety and start learning healthier ways to cope (rather than simply avoiding triggers).

Some psychiatric medications, as well as lifestyle changes (like managing stress), can also help. But learning how to manage anxiety is a task that’s best undertaken with the support of a mental health professional. You can implement some changes on your own, but again – anxiety isn’t likely to go away without treatment.

Please contact the team at MINES & Associates and ask about our stress management services.

Do you have to tell a job you have anxiety?

One question we get asked a lot as an Employee Assistance Program is: Do I have to tell my job about my anxiety?

The answer is no: You are not obligated to tell anyone about your anxiety, including your workplace. But if you do decide to tell them, you may be entitled to certain legal protections.

For example, it is unlawful to terminate your employment or retaliate against you for disclosing to your employer that you live with anxiety. You may also be granted some reasonable accommodations through the American Disabilities Act. In order to get these accommodations, you will need to disclose your anxiety diagnosis.

The decision about whether or not to tell your job that you have anxiety is a very personal one, and something that works for one person may not work for the next. Weigh your options carefully and talk it through with someone you trust.

You can also give us a call at MINES & Associates. Our EAP offers 24/7 free and confidential counseling – we won’t disclose anything you tell us, including your employer. Contact the team at MINES & Associates to learn more about our stress management and alternative services which are available to you!

To Your Wellbeing,

The MINES Team

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Psychology of Performance – 20 – Early Attachment and Adult Performance Implications

Nic Mckane — Thu, 23 Dec 2010 17:42:37 +0000

Our early attachments to our primary caregivers may have significant implications for our ability to perform throughout our lives. The good news is that there are mindfulness techniques that can help integrate the information and energy associated with the various attachment categories so that as adults our performance does not have to be limited by the early learning associated with these attachments.

Siegel & Hartzell, M.Ed., (2003, p.102-112) in their book, Parenting from the Inside Out, describe four patterns of attachment derived from the work of researchers such as Mary Ainsworth, Mary Main, and Erik Hesse, among others. As infants we most likely have one of the following patterns (which can vary by caregiver): Secure, Insecure-Avoidant, Insecure-Anxious/Ambivalent, or Insecure-Disorganized.

Secure attachments are described as having a parental interactive pattern characterized by the parent being emotionally available, perceptive, and responsive. The child sees the parent as being a source of comfort during times of distress, a safe haven, being available, and a secure base. This creates a sense of well being from which the child can go into the world to “explore and make new connections with others” (p.104).

Insecure-Avoidant patterns are associated with parents who are emotionally unavailable, imperceptive, unresponsive, and rejecting. These children avoid closeness and emotional connections to the parent (p.104).

Insecure-Ambivalent patterns are described as having parents who are inconsistently available, perceptive, and responsive and intrusive. The child cannot depend on the parent for attunement and connection. The child develops a sense of anxiety and uncertainty about whether they can depend on their parents (p.105).

Insecure-Disorganization patterns are created by parents who are frightening, frightened, chaotic, disorienting, and alarming to the child. This pattern is often associated with abuse. This creates a situation in which abuse is incompatible with a sense of security. The child develops coping responses that lead to difficulties in regulating emotions, trouble in social communication, difficulties with academic reasoning tasks, a tendency toward interpersonal violence, and a predisposition to dissociation – a process in which normally integrated cognition becomes fragmented (p. 106).

The good news is that for those with insecure attachments there are mindfulness techniques described in Siegel’s book, Mindsight, that can help the individual integrate the insecure attachment memories, patterns, and information in a manner that frees them up from “automatically or habitually” engaging in the pattern in their adult relationships.

The implications of early attachment for the psychology of performance are significant. Secure attachments allow for a base of security which in adulthood can manifest in collaborative interactions in the business environment, for example. The social psychology of group performance is enhanced when members can communicate directly and problem solve from a position of trust. Contrast this with an avoidant attachment pattern in which a team member has a fundamental approach to relationships that is one of distrust and self-reliance. This team member is there in name only and will be perceived as not cooperating, being a maverick, and “not playing well in the sand box.” The anxious attachment style may show up as an accommodating or pleasing style. This person sacrifices their own opinions so as to fit in, may frequently be checking in with the “boss” for approval and reassurance. The group loses this person’s gifts as the person may give in rather than be proactive on a decision point. The disorganized attachment style may contribute to significant disruption in a work group or team’s performance because the person will become overwhelmed during a conflict with either a chaotic or rigid response, either of which can disrupt the flow of energy and information needed for higher performance.

The culture of an organization often is set by the leader of the organization. Part of the definition of culture is the shared set of assumptions as to how we do business. From this, it is possible to see how the impact of the leader’s attachment could influence the culture of the organization. For example, if the leader has an anxious attachment, the organization may have a strong press to accommodate customers, resulting in a high emphasis on customer service which could range from being useful to problematic if taken to a dysfunctional level.

Have a day filled with mindful integration,

Robert A. Mines, Ph.D.
CEO & Psychologist

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Transforming Stress

Nic Mckane — Thu, 02 Dec 2010 16:04:47 +0000

All of us realize that stress is just a natural part of our lives. But some of the effects that ongoing stress can have on us can be debilitating to our health and thus only causing further chaos. One of the big ones is that there are just not enough hours in our day. But if we could each find a few minutes in our days or even make that adjustment to make time for the things that relax us, all of us would be a lot more efficient in what we attempt to accomplish. It could be just taking a few minutes in the morning after you wake up to stretch and breath or rearranging your normal schedule to fit in a yoga class here and there.

The first step is coming to terms with our stresses and then making the conscious decision to adjust and transform them to something beneficial. Here is an article on Stress Management from the Mayo Clinic to help you discover your reactions to stress and learn how to manage it.

~The HealthPsych Team

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Winter is Coming

Nic Mckane — Tue, 16 Nov 2010 23:05:20 +0000

As the snow falls on the Colorado Rockies, my wife and I get excited for the upcoming ski season. MINES and Associates is headquartered in the foothills of Denver, Colorado which provides those of us who are skiers and snowboarders a 60-90 minute drive to some of the best skiing in the world. We are heading up for opening day and look forward to a fun and exciting season.

For many people the coming of winter is very depressing. It is cold, gloomy, and snowy, which creates hardship for many people. Heating costs go up and many people can’t afford to keep the house temperature as comfortable as they’d like. Driving to work is challenging and practically impossible on heavy snow days, leading to anxiety and frustration.

Winter comes down to whether you are mentally prepared for the change from warm to cold. If winter typically gets you down, try something new this year. Talk to your Human Resources Department at work and ask about your EAP (Employee Assistance Program). Assuming your company has such a program for employees, make the confidential call to one of the counselors and ask for some advice and ideas on how to make it through the winter with more ease than in the past.

Best wishes for a good winter and happy holiday season!

Allan Benson
Senior Sales Executive

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Psychology of Performance – 18

Nic Mckane — Thu, 21 Oct 2010 23:38:08 +0000

Gina Kolata wrote an outstanding article in the New York Times on the psychological and behavioral aspects of the psychology of performance that I want to pass on to you. She has a number of points that are useful in business as well as personally.

http://www.nytimes.com/2010/10/19/health/nutrition/19best.html?_r=2&th=&emc

Have a day filled with equanimity

Robert A. Mines, Ph.D.

CEO and Psychologist

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Psychology of Performance – 17 Mirror Neurons

Nic Mckane — Mon, 20 Sep 2010 16:47:18 +0000

In his book The Mindful Therapist, Dr. Dan Siegel discusses the role of mirror neurons in actions that have a perceived intention behind them. He stated that the mirror neurons function as a bridge between sensory input and motor output that allows us to mirror the behavior we see someone else enact (p.36). Practically this means that when we see someone drinking from a glass, the mirror neurons become activated (firing off electrical currents called an action potential). If we were to drink from the same glass, the same specific neurons that fired when we saw someone else drinking also become activated. Dr. Siegel said “We see a behavior and get ready to imitate it,” (p.36).

The implications of this line of research are significant for performance. For example, if you watch a movie with alcohol being consumed and you are in recovery, now you have internal neuronal firing similar to drinking the alcohol yourself. Now you have to override the neuronal firing with “white-knuckling it,” or better yet with mindful awareness, or you will increase your probabilities of a relapse.

The upside of this research is that seeing others perform a behavior successfully – mentally rehearsing the image – would theoretically strengthen the neuronal firing and increase the probabilities that you will execute the behavior successfully. This concept is foundational to performance coaching. As coaches, therapists, and bosses we need to think about our current training techniques and how they incorporate watching, rehearsing, and doing as part of the sequence.

Have a day filled with Mindfulness,

Robert A. Mines, Ph.D.

CEO & Psychologist

MINES and Associates

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Psychology of Performance – 15 Business Unit Effectiveness, Management and Leadership

Nic Mckane — Thu, 22 Jul 2010 15:03:02 +0000

How effective are your various business units?

What are your performance indicators?

Do each of your employees get held accountable for the results or just the managers?

All businesses and organizations get to address these questions and do their best to implement solutions depending on the answers. Elliot Jacques and Stephen Clement wrote an especially helpful book, Executive Leadership, which addresses these questions and many more. This posting will address a few of the many nuggets in their book.

One of the recurring BizPsych questions we get to answer and intervene on relates to individual differences in performance. Jacques and Clement argue that role theory accounts for performance more than individual differences such as personality. They add that people perform to their role in very predictable ways. There is a significant amount of social psychology research to support this. Yet in many businesses, individual personality characteristics are looked at for explanatory hypotheses related to performance over clarity of role. Role clarity for a manager – from Jacques and Clements point of view – would include an adequate organizational design, an assumption that the manager has the knowledge, skills, commitment, values of the organization, and cognitive complexity to do the functions of the role. In the role of manager they would have formal accountability for results and authority to allocate resources including staff, budget, and decision capability related to the complexity of the tasks in their role. In addition, they have the interpersonal skills to develop a team of people who think they add value as a manager and are enthusiastic about accomplishing the goals of the business unit. The role clarity for a manager includes organizational support to veto an appointment (their manager has the authority to fire the employee if no other suitable position can be found), decide task assignment, decide personal effectiveness and merit awards, and decide to initiate removal from a role.

If the above conditions are satisfied, Jacques and Clements would predict a higher performance level from that business unit versus those that have role confusion. In our BizPsych division we encounter organization after organization that are addressing these topics in their design. If it comes to dealing with human performance, we are all in continuous recalibration mode.

Have a day filled with loving kindness,

Robert A. Mines, Ph.D.

CEO & Psychologist

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School’s out for the Summer

Nic Mckane — Wed, 07 Jul 2010 15:01:44 +0000

Summer is Here!

Even though Alice Cooper’s 70’s hit “School’s Out for Summer” was released almost 40 years ago, it never seems to get old. I have heard it numerous times in recent weeks on the radio. Even iTunes downloads are up as schools close for the summer and kids celebrate.

Summer means the fun begins for millions of children across America. Swimming, rec centers, movies, amusement parks, concerts, restaurants, and shopping malls are just some of the many areas that will get very busy. Parents have just completed frustrating and time-consuming searches for special daycare arrangements for children who normally are at school. If you are still having challenges finding help, don’t forget that many EAP’s (Employee Assistance Programs) such as MINES’ EAP offer a childcare concierge service. This service provides assistance in finding the help that is needed. EAPs are typically provided as a benefit through your employer.

Summer also means graduations; kindergarten, elementary school, middle school, high school, trade schools, community colleges and universities. All children and young adults are going through transitions in their lives. While one would suspect there is more pressure on the high school student moving out and going to a university in a distant state, don’t forget the 5 yr old who is going off in the BIG Yellow bus to a school outside of Mom’s sight, for the WHOLE day. These children, as well as their Moms, can have some anxiety dealing with these changes. It is not uncommon for a mother and child to speak with a therapist who can talk to them about dealing with the anxiety of these great new opportunities. MINES has a number of workshops and programs that are available through parent’s workplaces that will take the edge off of this anxiety before it becomes depression. MINES counselors, therapists and professionals can help to resolve these issues now before school starts again in the fall.

Summer can also be a challenge financially. The children want to “do something” that costs extra money. Family budgets aren’t prepared for these extra costs. Family vacations are typically taken; and who hasn’t been on a vacation that didn’t cost more than budgeted? And most importantly, many parents are unemployed or under employed due to these challenging economic times. MINES also has financial and legal assistance programs that can help resolve many types of financial challenges.

MINES is here to help make your summer less stressful, more meaningful, and most importantly, fun. Check out our website www.minesandassociates.com to learn more about what we can offer.

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Effects of 2010 Gulf Oil Spill and Mental Health

Nic Mckane — Mon, 07 Jun 2010 18:42:33 +0000

We’ve begun to see editorials, videos and news stories about the effects of the Gulf Oil Spill on behavioral health. Most recently I watched an expose about the effects of Exxon-Valdez on alcohol and substance abuse, increases in divorce rates and suicide attempts and how experts warned of the same fallout from the Gulf crisis. Additionally, mental health experts are warning that the current crisis could dredge up unresolved feelings from Hurricane Katrina. Here is a link to the story and video:

http://www.wlox.com/Global/story.asp?S=12548123

We wish the best to all those impacted by the gulf oil spill.

Posted by Ian Holtz (Sales @ MINES and Associates)

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