Mental Health

• Mental Health Handout – The handout is available in two languages, with English on the front side and Español/Spanish on the back side.
• Mental Health by the Numbers (Youth and Young Adults)
• Mental Health by the Numbers (Adults)
• You are NOT Alone
• Ripple Effect of Mental Illness

Studies have found many health problems related to stress. Stress seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. Strong emotions like fear, sadness, or other symptoms of depression are normal, as long as they are temporary and don’t interfere with daily activities. If these emotions last too long or cause other problems, it’s a different story.

Stress causes the adrenal glands release the stress hormones adrenaline and cortisol. Elevated levels of cortisol and epinephrine appear to be the most significant factors in the development of heart disease associated with stress.

Chronic stress is hard on the heart because the fight-or-flight response remains activated. The heart speeds up, blood vessels are constricted, and clotting factors in the blood are activated as preparation for a possible injury. This response burdens the heart muscle and reduces the supply of blood to the coronary arteries.

Stress may also lead to unhealthy behaviors. For example, if you are under stress, you may overeat, you may exercise less, and you may be more likely to smoke or use alcohol excessively.

common causes of stress

common signs of stress

Everyone responds to stress a little differently. Here are some of the signs to look for:

These symptoms may also be signs of depression or anxiety, which can be caused by long-term stress.

Coping with Stress

Everyone has to deal with stress. There are steps you can take to help you handle stress in a positive way and keep it from making you sick.

Develop a new attitude

• Become a problem-solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones.
• Be flexible. Sometimes, it’s not worth the stress to argue. Give in once in awhile or meet people halfway.
• Get organized. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do and do those things first.
• Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits for yourself and others. Don’t be afraid to say NO to requests for your time and energy.

Relax

• Take deep breaths. If you’re feeling stressed, taking a few deep breaths makes you breathe slower and helps your muscles relax.
• Stretch. Stretching can also help relax your muscles and make you feel less tense.
• Massage tense muscles. Having someone massage the muscles in the back of your neck and upper back can help you feel less tense.
• Take time to do something you want to do. We all have lots of things that we have to do. But often we don’t take the time to do the things that we really want to do. It could be listening to music, reading a good book, or going to a movie. Think of this as an order from your doctor, so you won’t feel guilty!

Take care of your body

• Get enough sleep. Getting enough sleep helps you recover from the stresses of the day. Also, being well-rested helps you think better so that you are prepared to handle problems as they come up. Most adults need 7 to 9 hours of sleep a night to feel rested.
• Eat right. Try to fuel up with fruits, vegetables, beans, and whole grains. Don’t be fooled by the jolt you get from caffeine or high-sugar snack foods. Your energy will wear off, and you could wind up feeling more tired than you did before.
• Get moving. Getting physical activity can not only help relax your tense muscles but improve your mood. Research shows that physical activity can help relieve symptoms of depression and anxiety.
• Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

Connect with others

• Share your stress. Talking about your problems with friends or family members can sometimes help you feel better. They might also help you see your problems in a new way and suggest solutions that you hadn’t thought of.
• Get help from a professional if you need it. If you feel that you can no longer cope, talk to your doctor. She or he may suggest counseling to help you learn better ways to deal with stress. Your doctor may also prescribe medication.
• Help others. Volunteering in your community can help you make new friends and feel better about yourself.

• Florida Department of Education has resources to aid students and families in finding local, state, and national mental health resources.
• Florida Suicide Prevention Coalition is dedicated to increasing awareness and prevention of suicide through education, and collaboration.
• Multiagency Network for Students with Emotional/Behavioral Disabilities projects serve as a collaborative resource for school districts, agencies, and families working to promote positive educational and community-based outcomes for children with emotional and behavioral disabilities.
• National Alliance on Mental Illness provides advocacy, education, support and public awareness so that all individuals and families affected by mental illness can build better lives.
• National Federation of Families is focused on the issues of children and youth with emotional, behavioral, or mental health needs and substance use challenges and their families.
• Mental Health First Aid
• American Institutes for Research
• Child Mind Institute
• Jed Foundation
• National Center on Domestic Violence, Trauma, and Mental Health
• Verywell Mind
• Healthy Place

• National Alliance on Mental Illness
• Talkable Communities
• Florida Department of Children and Families’ Office of Substance Abuse and Mental Health
• Screening for and Addressing Adverse Childhood Experiences
• Center for Safe and Resilient Schools and Workplaces
• National Council for Mental Well-being
• National Center on Domestic Violence, Trauma, and Mental Health