N a t i o n a l A l l i a n c e o n M e n t a l I l l n e s s Find Help. Find Hope A Publ icat ion of NAMI Tri -County I l l inois

P.O. Box 10167 Peor ia, IL 61612 309 693-0541 http://namitri -county.org

Helping to meet the needs of persons with severe and persistent mental illness and their families in Peoria, Tazewell, and Woodford Counties in Central Illinois

June—July 2015

22d Annual Mental Health Mile

Run/Walk June 27, 2015

(rain or shine) Detweiller Park, Moose Shelter

See details and a registration form on page 11

Registration packets and shirts can be picked up at Running Central, 311 SW Water Street, Peoria, on Friday, June 26 between noon and 4 p.m.

This is a major event for NAMI Tri-County. Please plan to come

walk or run with us, or cheer us on.

Together we can make a

difference in mental health

services in our community.

With questions, call Clark, 309 219-3884

6th Annual Hog Roast Saturday, August 1, 2015

Detweiller Park—Pine & Dogwood Shelters

11 a.m.—2 p.m.

Menu:

Roasted Pulled Pork Baked Beans

Vegetables Watermelon Chips

Lemonade Iced Tea Dessert (Food will be served from 11:30—1:30)

Entertainment: Nut ‘N Honey (husband/wife)

Rich Gilmore (See information about entertainment, page 5)

Games & More

Tickets—Advance: $10

—At door: $10

For Tickets or Information

Call 309 382-3500 or 309 453-2333

Hosted by NAMI Tri-County COGS

(Community Outreach Group)

June—July 2015 Family Forum Page 2

Educational Opportunities

Family to Family Class Please call to register for the next class

Parents, spouses, friends, or adult children of people with

mental illnesses are invited to participate in the next 12-week

course. There is no charge for this NAMI signature program.

Participants will learn valuable information to help them un-

derstand and support an ill relative while maintaining their

own well being. Please call 309 693-0541 for information or

to register for the upcoming class.

Peer to Peer Class Please call to register for the next class

The next class will be held when there are sufficient num-

bers to offer it. Please call Dean at 840-0915 or Larry at

745-8359 to register. To take the 9-week class you must be 18

or older, have a psychiatric diagnosis, and have someone with

whom you can talk about any issues/problems the classes un-

earth. The classes teach information about the various mental

illnesses, tell how different medications function, help you

create a relapse prevention plan, and start you toward creating

an advance medical directive. The class will be facilitated by

Dean and Larry. There is no charge for this NAMI signature

program.

NAMI Basics Education Program Please call to register for the next class

This course is for parents and caregivers of children and

adolescents with mental illness. Basics is taught by parents

who have lived similar experiences with their own kids and

have received training to teach the course. The class covers

the biology of mental illness, treatment, and the latest research

as well as the trauma of brain disorders for the child and the

family. If you are interested in this class, please call Beth

at 691-5830. There is no charge for this NAMI signature pro-

gram but registration is required.

NAMI Homefront Education Program Please call to register for the next class

This course is for family members and partners of Military

Service Members and Veterans living with PTSD or any

mental illness. Homefront is taught by people who have ex-

perience with military culture and understand mental illnesses

and have received training to teach the course. There is no

charge for this NAMI signature program. Participants will

learn valuable information to help them understand and sup-

port an ill relative while maintaining their own well being.

Please call Roger, 309 696-1824 or Bill, 309 370-9424 for

information or to register for an upcoming class.

Inside this issue Mental Health Mile .......................................... 1

Hog Roast ........................................................ 1

Educational Opportunities ................................ 2

Thank You! ....................................................... 2

President’s Letter .............................................. 3

Education Meetings; Slate of Officers .............. 3

NAMI Homefront Education Program ............. 4

Participate in Wellness ...................................... 5

Important Contact Information ........................ 5

Hearts and Minds Resources ............................. 6

NAMI Board, Phone Numbers ........................ 6

Calendar ............................................................ 7

Get Your Momentum Going ............................. 8

Taking Care of Your Body ............................... 9 & 10

Healthy Emotion Regulation............................. 10

Mental Health Mile Registration Form ............. 11

Membership Form ............................................ 12

Thank You!

Monetary Donations Roger & Ila Bradle

Robert & Kathy Brown

Donna Cecil

Jamie Cecil-Monari

Esther Cohen

Larry Fordham

John & Patty Hession

Anna Ingolia

Joseph & Patricia Kennell

Charlie & Pat Lindberg

Paula Prutsman

Durita Sendelbach

Larry Spialek

Steve & Jacque Weers

With Sympathy We extend sympathy to the family and friends of Michael

Boyle of Florida but formerly of Peoria who

passed away on May 7, 2015. Mr. Boyle was

the former president and CEO of Fayette

Companies, Human Service Center of Peo-

ria. He was an advisor to the United Nations

and consulted with the federal government on

national mental health and substance abuse

policy and procedures. In years past, he

worked with our local NAMI leadership.

June—July 2015 Family Forum Page 3

Letter from the President

I am grateful for this edition’s topic of

“making healthy choices.” This theme

has good suggestions for all of us, wheth-

er or not we have been diagnosed with a

mental illness. The summer months offer

us the opportunity to exercise outdoors

and to enjoy the changing beauty of the

environment. The daylight hours are

longer which many of us appreciate. It’s

also a good time to be a participant or a spectator in your favor-

ite sports. Physical activity has long been known as one of

many “healthy choices.” So here is hoping all readers will con-

sciously make a list of healthy choices and follow them.

Speaking of “healthy choices,” please join us for the June 27

Walk/Run. Bring your family and friends for an enjoyable

morning at Detweiler Park. Details of the event are available in

the newsletter. We have engaged the help of ShaZam the day of

the event as well as to promote additional participation—see

you there!

In May we enjoyed an informative presentation by Roger

Mohn, board member and treasurer, on Post-Traumatic Stress

Disorder and the new 6-week course for family members of

veterans who suffer from PTSD. A class will be offered in the

near future with the details to follow.

On June 4 our educational program will be provided by a pro-

fessional panel that will provide answers to the mental health

questions you have always wanted to ask. Among the panel will

be those qualified to answer questions about the judicial and

criminal systems and how they might pertain to and affect per-

sons with a mental illness. The location for June’s meeting is

Room 106 of Maple Hall, ICC North Campus. Please make a

note of that change.

Again, I want to take this opportunity to invite you to consider a

volunteer role with our local affiliate. As you probably know

we are entirely dependent upon contributions and volunteers in

order to be able to offer our classes free of charge. Having the

classes as well as the support groups, the fun events, the fund

raisers, the newsletter and the telephone helpline depends upon

the ongoing support of volunteers. Volunteers are the most

pressing need that we have at this time. Please seriously con-

sider volunteering to this longstanding organization in the Tri-

County area. The request for certain classes currently exceeds

the number of trained teachers available. You can reach me

through the helpline at 309.593.0591

either to volunteer or to get answers to

your questions.

We look forward to your participation

in our summer meetings and events.

Suzanne Spears

Education Meetings First Thursday of most months

Another New Location:

ICC North, Maple Hall, Room 106

7:00—8:30 p.m.

June 4

6:45–8:30 p.m.

Election of Officers, 6:45-7:00 p.m.

Ask the Professionals Panel Ms. Patricia Edwards

Judge Kate Gorman

Sergeant Willie King

Dr. Peter Alahi

July 2 No Meeting; Enjoy the holiday weekend

August 6 Sleep and Psychiatry

Dr. Aman Singh

Dr. Jane Larouche

Dr. Singh and Dr. Larouche are in the Psychiatry

Department at the University of Illinois College of

Medicine, Peoria

Election of Officers for

NAMI Tri-County Illinois

June 4, 2015, 6:45-7:00 p.m.

ICC North, Maple Hall, Room 106

Slate of Officers

President: Suzanne Spears

Vice-President: Beth Lawrence

Treasurer: Roger Mohn

Secretary: Roger Geiss

Past Pres.: Dianne Geiss

Directors: Becky Dorman

Larry Fordham

Carolyn Jakopin

John Mayfield

Clark Wade

June—July 2015 Family Forum Page 4

NAMI HOMEFRONT EDUCATION PROGRAM

FREE for family members, partners and significant others of military Service Members and Veterans living with PTSD or any mental illness.

The course is designed to help family members understand and support their loved one while maintaining their own well being. It focuses on the unique needs of military and veteran communities such as post-deployment and post-discharge transitions. The trained teachers are also family mem-bers who have experience with military culture and know what it’s like to have a loved one living with a mental health condition.

Course Outline:

Class 1: Introduction to NAMI Family Education

Class 2: The Biology of Mental Illness & Getting a Diagnosis

Class 3: Understanding Trauma, Overview of the Diagnosis and Treatment

Class 4: Treatment Services and Crisis Management

Class 5: Crisis Preparation and Communication Skills

Class 6: Family Roles, Recovery & Self-Care

“You realize that he will never be the same having been through the war. I learned how to treat him more as an adult than as a hurt child.”

—Mother of a Veteran after graduating from a NAMI Family-to-Family class held at the VA in Ohio

Sign up for a Local Class A class will be scheduled when 10 to 12 individuals register. Please contact Roger, 309 696-1824 or Bill, 309 370-9424 for information or to sign up.

June—July 2015 Family Forum Page 5

Important Contact Information

Local NAMI Information 309.693-0541

http://namitri-county.org

NAMI IL – State Headquarters 1.800.346.4572

http://il.nami.org

National NAMI Helpline 1.800.950.6264 http://nami.org

Hult Center for Healthy Living 309.692.6650

www.hulthealthy.org

Integrated Health Center 309.671.8084

Methodist Medical Center, Community Behavioral Health

309.672.4103

Children’s Home 309.685.1047

National Suicide Hotline

24-Hour Hotline 1.800.273.TALK

American Foundation for Suicide Prevention

1.212.363.3500

Survivors of Suicide 309.697.3342

309.208.3027

Police – all counties Emergency Response Service:

Peoria County Woodford & Tazewell County

911

309.671.8084 309.347.1148

Human Service Center Tazwood Center for Wellness

309.671.8000 309.347.5579

VA Suicide Hotline 1.800.273.8255

Crisis Intervention Resources Youth: CARES (Crisis and Referral Entry Services);

1-800-345-9049

CARES is Statewide and will assess eligibility for SASS

(Screening and Assessment Referral Services)

24-hour crisis lines:

Line to Hope 1-855-837-4673

Nat’l Suicide Lifeline: 1-800-273-8255

Peoria County ERS: 309-671-8084

Tazewell & Woodford Counties: 309-347-1148

Dial 2-1-1 for a non-emergency number that connects

people with essential community information and services:

food, shelter, counseling, mental health, employment, el-

derly, children & families

Empowered to Participate in Wellness Source: Choices in Recovery, 2014 Vol 11/Issue 3

Medication and My Recovery Just like some people regularly take medication to treat health

conditions like heart disease or diabetes, people living with

mental disorders often take antipsychotic medication to get re-

lief from their symptoms. Medications can help:

Improve your concentration and ability to think clearly

Provide more focus so you can work toward achieving your goals

Reduce the chance of relapse or hospitalization

Medications—an important Mental Health Recovery Tool

For many people, medication is a foundation of their recovery

plan along with supportive treatments—like psychotherapy, peer

counseling, & supported housing and employment

Consider your beliefs and experiences around medication and

learn about available medication options, weighing benefits and

risks of each with your doctor

If you are able and feel ready, become involved in making in-

formed decisions about your treatment, health, wellness, and re-

covery. When YOU participate, decisions reflect YOUR values

and preferences

Medications—Stay on Course People with schizophrenia who stop taking their medication are five

times more likely to relapse than those who continue on the plan

Medications—Be Patient with Them Medications can take time to work and provide symptom relief. It may

be up to several weeks before you notice a change in the way you feel.

You and your doctor may have to try a few different options to find the

medication(s) that manages your symptoms and works best for you.

Medications—Know your Options There are different ways to take antipsychotic medications, so ask your

doctor about treatment options that might be a good fit for YOU.

Medications—Remind Yourself to Take Them While taking your medications is hard to do, remind yourself of the

reasons why you decided to take them.

How to Reach the Community Crisis Center 130 N. Richard Pryor Place, Peoria, Illinois

If the individual is at risk:

Contact the police department for an initial response. The

police will contact ERS when the situation is secure.

If individual safety is not a concern:

Contact ERS at 309 671-8084 ~ TTY Line: 309 671-

3566. You will be asked for some brief information to

assist our response.

Medical Detox: 309 689-3080

Save the date for the 6th Annual Hog Roast Saturday, August 1, 2015

$10 for tickets

This is always a fun event; plan to come!

Each year we have toe-tapping fun with our musical entertain-

ers and we will again have the Nut ’n Honey duo of Brenda

and Bernie Lee, who will provide baby boomer music and

Rich Gilmore who does standard classics. Thanks to them for

coming to entertain us once again!

The food will be delicious and we will all have a relaxing and

fun time in the park. Please come! Call 309 382-3500 or 309 453-2333

for tickets or information

June—July 2015 Family Forum Page 6

N A M I Tri-County Illinois

(309) 693-0541

Officers Pres .................................... Suzanne Spears

Vice President .................... Beth Lawrence

Secretary.................................. Roger Geiss

Treasurer ................................ Roger Mohn

Past President ........................ Dianne Geiss

Editor .................................... Lila Gammon

Directors Becky Dorman Patricia Edwards

Larry Fordham Carolyn Jakopin

Dennis Lester Shelly Lester

John Mayfield Clark Wade

Family Support Group Facilitators Lila Gammon Gay Knapp

Denny Lester Shelly Lester

Marjorie Schwebel Suzanne Spears

Connections Support Group Facilitators Larry Fordham Dean Harris

Lori Knapp Eymarde Lawler

John Mayfield

Family to Family Class Instructors Brenda Bleichner Dianne Geiss

Roger Geiss Carolyn Jakopin

Angie Lamb Bill Lamb

Bruce Leman Lisa Marie McKeown

Roger Mohn Lindsey Naffziger

Dennis Staggs Jean Wallace

Peer to Peer Class Instructors Dean Harris Larry Fordham

Basics Education Program Instructors Becky Dorman Beth Lawrence

Pat Lindberg Pat Sefried

For any subject matter of interest or sugges-

tions, please call Suzanne Spears 309 360-

1143 or Lila Gammon 309 648-5420

Editor’s Note: Rather than highlighting books to read, the focus this month is on edu-

cation programs that encourage a healthy lifestyle. You are urged to browse through

this nami.org material to learn about Medical Self-Advocacy, Smoking & Substance

Abuse, Healthy Eating, Exercise, and Mindfulness Resources. Additional interactive pro-

grams are available. If you are reading this in print, please go to the namitri-county.org web

site to access the newsletter and the many links to resources throughout this newsletter.

Hearts and Minds Source: nami.org; Search for “Hearts and Minds”

What Is Hearts & Minds? The NAMI Hearts & Minds program is an online, interactive, educational initiative

promoting the idea of wellness in both mind and body. Wellness is an ongoing

process of learning how to make choices that support a more successful, healthy

life.

Engaging in a wellness effort can make a huge difference in the quality of your

life. One study, published in the Journal of the American Medical Association,

showed that taking the wellness approach can result in a 17 percent decline in total

medical visits and a 35 percent decline in medical visits for minor illnesses.

Wellness is about the individual; you can decide what parts of your life you would

like to change and you can determine your own success.

Increased Heart Disease Risk for People with Mental Illness

People living with mental illness are often at higher risk for heart disease and

much of that risk is preventable.

People living with mental illness are more likely to have classic heart-risk factors,

such as cigarette smoking, obesity, diabetes, elevated cholesterol and hypertension

(high blood pressure), some of which can be compounded by some antipsychotic

medications.

Type 2 Diabetes and Metabolic Syndrome

America is having an epidemic of diabetes according to the New England Journal

of Medicine. Unfortunately, the risk is greater for people living with mental illness,

especially those taking second-generation atypical antipsychotic medications

(SGAs). Another issue to be aware of is metabolic syndrome, (a complex medical

condition that involves multiple related diseases including obesity, elevated blood

sugars, high blood pressure (hypertension) and high cholesterol (hyperlipidemia,

hypercholesterolemia, hypertriglyceridemia) a condition that can be a precursor to

diabetes.

Prevention: Get regular checkups where weight and waist circumference is meas-

ured; get blood tests such as blood glucose and lipid panel that test the body’s abil-

ity to process sugars and fats; eat a healthy diet low in salt and fat and including

regular servings of fruits and vegetables; limit alcohol, drug and nicotine use as

they change the way the body metabolizes food.

FAQ About Wellness and Mental Illness

The more you know, the more you can increase your odds of living a long and full

life. Knowledge is power and even small changes in your choices can help im-

prove your life. Have questions or concerns?

Take a look at frequently asked questions answered by NAMI Medical Director

Ken Duckworth, M.D. (access these for helpful information)

Questions?

If you need more information on any of the wellness topics here at the Hearts &

Minds Web site or have any questions, please send an e-mail to

heartsandminds@nami.org.

June—July 2015 Family Forum Page 7

NAMI TRI-COUNTY ILLINOIS

CALENDAR OF EVENTS

June & July 2015

~~New Meeting Location Change: Illinois Central College North, 5407 N. University, Peoria, Maple

Hall, Room 106 for Education Meetings; Family Support Group, Poplar Hall, Room 128; Connections Support

Group, Poplar Hall, Room 129~~

June Tuesday, June 2, 7:00 p.m. Survivor’s of Suicide, The Chapel, Proctor Hospital. Hinrichs, 309 697 -3342 or Sylvia Murphy 309 208-3027

Thursday, June 4, 6:45–8:30 p.m. Annual Meeting & Monthly Education Meeting, ICC North, Maple Hall, Room 106 Speak-

er: Ask the Professionals Panel. (see p. 3 for details) Topic: Questions from the Audience

Thursday, June 11, 6:30–8:30 p.m. Mood-Challenge meeting at Trinity Lutheran Church, 135 NE Randolph Ave., Peoria

Tuesday, June 16, 7:00 p.m. Survivor’s of Suicide, The Chapel, Proctor Hospital. Hinrichs, 309 697-3342 or Sylvia Murphy 309 208-3027

Thursday, June 18, Monthly Support Groups, ICC North, Poplar Hall

Family and friends of people with brain disorders, Room 128. For further information call Sue, 309-360-1143.

Connections—individuals participating in recovery, Room 129. For further information call John 309 472-5907.

Tuesday, June 23, 6:00 p.m., —COGS Volunteer Group Meeting at Hardee’s on W. War Memorial, Peoria

Thursday, June 25, 6:30—8:30 p.m. Mood-Challenge meeting at Trinity Lutheran Church, 135 NE Randolph Ave., Peoria

Saturday, June 27, 2015, Mental Health Mile—see details on p. 1 and registration form on p. 11

July Thursday, July 2, No Monthly Education Meeting, Enjoy the holiday

Tuesday, July 7, 7:00 p.m. Survivor’s of Suicide, The Chapel, Proctor Hospital. Hinrichs, 309 697-3342 or Sylvia Murphy 309 208-3027

Thursday, July 9, 6:30–8:30 p.m. Mood-Challenge meeting at Trinity Lutheran Church, 135 NE Randolph Ave., Peoria

Thursday, July 16, 7:00–8:30 p.m. Monthly Support Groups, ICC North, Poplar Hall

Family and friends of people with brain disorders, Room 128. For further information call Sue, 309-360-1143.

Connections—individuals participating in recovery, Room 129. For further information call John 309 472-5907.

Tuesday, July 21, 7:00 p.m. Survivor’s of Suicide, The Chapel, Proctor Hospital. Hinrichs, 309 697-3342 or Sylvia Murphy 309 208-3027

Thursday, July 23, 6:30–8:30 p.m. Mood-Challenge meeting at Trinity Lutheran Church, 135 NE Randolph Ave., Peoria

Tuesday, July 28, 6:00 p.m., COGS Volunteer Group Meeting at Hardee’s on W. War Memorial, Peoria

Save the Dates August 1, 2015, Hog Roast, Detweiller Park

August 6, 2015, Education meeting, ICC North, Maple Hall, Rm. 106, Sleep and Psychiatry, Dr. Aman Singh & Dr. Jane La-

rouche

October 4-10, 2015, Mental Illness Awareness Week; speakers on Tuesday & Thursday; Trivia Night on Saturday

Brighter Days Ahead 513 NE Madison (309) 222-2012

“Brighter Days Ahead” offers a positive and uplifting environment for people who have experienced a mental illness. Its purpose is for members to

have a safe place where they can socialize, receive support, and be part of fun, recovery -oriented activities while envisioning the brighter days ahead.

Hours of Operation

Monday - Saturday from 9 a.m.–5 p.m. Sunday from 12 noon–5 p.m. If you have any additional questions, we would be happy to talk either by phone 309-222-2012 or at recoverycenter@fayettecompanies.org

Survivors of Suicide - Peoria http://www.afsp.org/coping-with-suicide/find-support/find-a-support-group/illinois/survivors-of-suicide-peoria

Contact: Rev. Eimo Hinrichs or Mrs. Pat Hinrichs, 309 697-3342 or Sylvia Murphy, 309-208-3027 Meeting Place: Chapel at Proctor Hospital, 5409 North Knoxville Ave., Peoria, IL 61614 Meeting Day(s)/Meeting Time: 1st and 3rd Tuesday, 7:00 p.m. Facilitated by: Peer/Professional Charge: None

June—July 2015 Family Forum Page 8

Get your Momentum Going By Kelly James-Enger

Source: http://www.bphope.com; submitted by Nancy Fehr

Feeling stuck? Whether you are bogged down by old habits

or mired in depression, these strategies will help you over the

hump of inertia.

Motivation. It’s that mysterious quality that gets us mov-

ing and helps us accomplish what we need or wish to get done.

In a behavioral model known as the Stages of Change, the

first three steps all relate to intention—recognizing there’s

something you’d like to do differently in your life. (these stages

are called precontemplation, contemplation and preparation.)

Then comes the point where you actually take action—and

that’s where motivation kicks in.

Just think about New Year’s resolutions. According to

some statistics, about half of us set one

or more goals back in January—eat bet-

ter, exercise more, and so on. By now,

less than 10 percent of the resolution-

makers are sticking with it. (This touch-

es on the fifth stage of change: maintain-

ing and consolidating the new behavior.)

It’s not that we don’t want to

change our behavior. The problem is finding the means to over-

come inertia and do the hard thing when an easier path beckons.

You might be fired up when you decide to hit the gym three

times a week, but what happens a few weeks later when you’re

tired and a night on the couch looks way more attractive than

working out?

If you’re dealing with depression, motivation can be even

harder to come by. Honora Rose, co-author of Two Bipolar

Chicks Guide to Survival: Tips for Living with Bipolar Disor-

der, compares the depressive phase of bipolar disorder to

“wearing 50-pound weights around my ankles, watching myself

living in a black-and-white, slow-motion movie. … I find it

hard to do just about anything,” adds Rose, 47.

However, a few simple but effective strategies can help

you overcome lethargy and “power up” when you’re down.

START SMALL You need to bring your expectations down as low as neces-

sary to get over the hump of inertia—especially when every

molehill feels like an Everest. The key is to focus on some ac-

tion you can reasonably accomplish, no matter how trifling it

may seem.

Even if you can’t feel better overnight, what small thing

can you do right now that might help you go from stationary to

moving? If a shower feels like just too much to handle, how

about washing your face—or even just your hands?

“Start with modest behavioral goals,” advises psychologist

Dan Bilsker, author of the Antidepressant Skills Workbook and

an adjunct professor at Simon Fraser University in British Columbia.

“Maybe you feel like you don’t want to talk to people, so

Making Healthy Choices for Those Living with a Mental Illness

begin by thinking of one person to talk to. Your homework

might be to phone someone and meet for coffee.”

Momentum breeds momentum. Meeting even the tiniest

goal contributes to “self-efficacy”—confidence and belief in

yourself— and that can help you get out of bed and out the

door.

Bill O’Hanlon, PhD, a psychotherapist whose books in-

clude Change 101: A Practical Guide to Creating Change in

Life or Therapy and Out of The Blue: Six Non-Medication Ways

to Relieve Depression, calls this “undoing depression.”

Everyone has a unique landscape of symptoms and tenden-

cies during a depressive episode, O’Hanlon explains. Changing

your personal landscape in any way, large or small—making

that single phone call when you’re inclined to self-isolate,

climbing out of bed when your whole self yearns to stay sleep-

ing—will contribute to a chain reaction in the right direction.

“Depression isn’t a state or thing—it’s a process, so you

want to undo that process,” he says.

HAVE A REWARDS PROGRAM Once you have figured out your small goal, write it down.

When you accomplish it, Bilsker says, be sure to praise your-

self.

“It’s important because learning thrives on reward—reward

is like the fertilizer applied to a plant,” Bilsker says.

In behavioral science, giving rewards for “successive ap-

proximations”—any action along the pathway toward the ulti-

mate desired behavior— produces more of that behavior and

paves the way to another action further along the path. A more

familiar term is “positive reinforcement.”

June—July 2015 Family Forum Page 9

Making Healthy Choices for Those Living with a Mental Illness

Taking Care of Your Body Source: nami.org, 2014

Maintaining good physical health can help your mental

health as well. Below are some ideas about how to maintain a

healthy lifestyle that can lead to better mental and physical

health.

Get Active Studies have shown that exercise can reduce anxiety and

depression and improve mood, self-esteem and cognitive func-

tion. Some medications cause an increased risk for obesity.

Working out can be a healthy way to combat the troublesome

side effects that may come with the medications you take.

In addition, exercise can prevent or treat medical condi-

tions like obesity, cardiovascular disease, stroke and Type 2

diabetes, and it improves your overall quality of physical

health, making you more resilient to illnesses.

How Much Exercise Do You Need? Don’t worry if you aren’t a gym enthusiast. A study by the

National Institute of Health (NIH) found that all it takes is 30

minutes a few times a week to produce these benefits. All you

need to do is hop on the treadmill and turn on your favorite

show. You’ll be done by the time the credits are rolling. Other

options for getting active can include:

Biking

Swimming

Jogging

Competitive Sports

Aerobics

Find what motivates you and try to find a partner to go

with you. Working out with a partner can help encourage you

both to stick to a routine.

Eat Healthy Eating healthy is important because the nutrition we take in

is translated directly into benefits for our body. Poor nutrition

can result in issues like obesity and diabetes.

A healthy diet emphasizes having the appropriate portions

of fruits, vegetables, whole grains and low-fat or fat-free milk

products and should include lean meats, poultry, fish, eggs,

beans and nuts. Fats and sugars should be limited.

Studies have shown that people who consume nutrient

dense diets report higher levels of happiness, so try consuming

more fruits, vegetables, complex carbohydrates, vitamins and

minerals. Drinking enough water is also important. For more

information about how diet can affect mental health, visit

Choose My Plate.

Become Mindful Mindfulness can simply be translated to "self-awareness."

It is the process of focusing the mind, body and soul on what is

being sensed in this moment, and it gives you the insight to

observe and understand negative feelings from a distance.

Mindfulness practices can help relieve stress, improve

sleep, and reduce chronic pain, blood pressure and symptoms of

heart disease. It also has the power to change the way your

brain functions. Studies have found that activities such as medi-

tation and yoga increase the number of signaling connections in

the brain and provide better control over processing pain and

emotions.

Avoid Smoking and Substance Abuse In addition to being extremely bad for your physical health,

smoking is especially damaging for people being treated for a

mental health condition. Certain antipsychotic medications

cause an increased risk of heart disease. Smoking will elevate

this risk even further. Medications are also broken down faster

in people who smoke, meaning that smokers being treated with

medication for a mental health condition have to take higher

doses than nonsmokers, which can lead to more unpleasant side

effects.

Research has shown that quitting smoking doesn’t worsen

mental illness symptoms. Though it can seem daunting, quitting

is important for both your mental and physical health. For more

information on quitting, visit smokefree.gov.

Like smoking, the rates of substance abuse are also higher

among people who experience mental health conditions. People

living with a mental health condition are often more sensitive

than others to the effects of alcohol and other drugs. Many

medications which are commonly prescribed for mental health

conditions have a combined effect with drugs and alcohol and

can create dangerous, toxic situations for users.

Abusing drugs and alcohol may seem like an effective way

to cope, but they can actually make a condition worse. Talk to

your primary care doctor or a mental health care professional

about treatment options that can help.

Find out more about how avoiding smoking, drugs and

alcohol can improve your overall well-being.

Try to Think Positive The thoughts and perceptions we have of ourselves influ-

ence how we feel and behave. Low self-esteem is associated

with many mental health conditions including (but not limited

to) depression, anxiety, bipolar disorder and personality disor-

ders. Having low self-esteem can cause someone to feel de-

pressed or angry and cause negative, critical thoughts. It also

causes people to neglect their health, work and relationships for

fear of failing.

Developing a healthy self-esteem can improve the quality

of life for people affected by mental health conditions. Here are

tips to improve your self-esteem:

Eliminate negative thoughts or counter them with positive

affirmations. Everyone can be a little too hard on them-

selves sometimes but for people with low self-esteem it is

especially damaging

Find something you love doing and embrace it, whether it’s

painting or water skiing or anything in between

Learn a new skill. Always wanted to learn how to juggle?

Now’s the time! Have pride in your achievement

(Taking Care of Your Body cont. on page 10)

June—July 2015 Family Forum Page 10

Making Healthy Choices for Those Living with a Mental Illness

Look after yourself. When we feel down it’s often easy to

neglect ourselves. Have a spa day or buy a new outfit!

Spend time with people who bring you up

Set goals and reward yourself for accomplishing them

Get a Good Night's Sleep

Sleep problems and mental health conditions can become a

vicious cycle. A person experiencing an anxiety disorder could

feel too anxious to fall asleep at night, leaving them feeling

frazzled the next day and increasing their anxiety, eventually

making it even harder for them to fall asleep the next night. It’s

important when living with a mental health condition to treat

your body right and get at least 7 hours of sleep per night for

adults and around 9 hours of sleep per night for adolescents.

Everyone is different though, so you'll need to see what's right

for you. Talk with your primary care provider if you have any

questions about sleep.

Have a Support System

Being affected by a mental health condition can sometimes

make you feel isolated and overwhelmed. Since dealing with a

mental health condition can already be tough it’s important to

find a support system that you can rely on. Being able to talk to

a trusted friend, family member, support group or mentor can

provide relief and assistance in times of need.

Planning Ahead A psychiatric advance directive allows you to state your

preferences about your psychiatric and medical care in the

event that at some point in the future, you’re determined unable

to make those choices. Depending on your state’s laws, advance

directives can be a living will of written instructions and/or a

health care proxy assigning an agent who makes decisions on

your behalf. The National Resource Center on Psychiatric Ad-

vance Directives offers more information about each state and

how an advance directive may support you.

Healthy Emotion Regulation Can Reduce

Anxiety By Sara Battista; Source: nami.org, 2013

A study published in May 2013 in Emotion suggests that

people’s attitudes when facing difficult tasks impacts their anxi-

ety levels. More specifically, those who approach situations

with a more proactive, positive outlook tend to experience

less anxiousness.

Generally, people fall into two categories—those who are

oriented towards achieving positive goals, and those who ac-

tively avoid challenging situations all together. On average,

people who rely on positive strategies when problem solving

experience fewer negative emotions than those who shy away

from confronting challenging situations. This study addresses

why people who use a more proactive approach to problem

solving experience lower levels of anxiety than those who rely

heavily on avoidance.

(Taking Care of Your Body Cont. from page 9)

Additional Resources nami.org—NAMI web site

http://nami.simplea.com/Find-Support/Living-with-a-Mental-

Health-Condition/Maintaining-a-Healthy-Lifestyle/Smoking,-

Drugs-and-Alcohol—great trips for smoking cessation and other

substances

Choicesinrecovery.com—guides for recovery strategies

nimh.nih.gov/—National Institute on Mental Health

samhsa.gov—substance abuse & mental health services admin-

istration

psychcentral.com—getting help for a variety of mental illnesses

http://www.adaa.org/—Anxiety and Depression Assn. of America

helpguide.org—help for mental & emotional help

To address this question, researchers from The University

of Illinois at Urbana-Champaign investigated the relationship

between regulatory focus and emotional regulation. Emotional

regulation refers to the ways in which people use coping strate-

gies to remain stable during situations that they find emotional-

ly challenging. Not surprisingly, using effective coping strate-

gies to regulate our emotions when facing challenges is critical

for maintaining mental health. Deficits in emotion regulation

have been linked to internalizing a variety of negative symp-

toms, including anxiety.

Researchers focused on two emotional regulation strate-

gies: cognitive reappraisal and expressive suppression. Both

have been linked to regulatory focus in previous studies. Cogni-

tive reappraisal occurs when people reframe the meaning of

situations in order to view them more positively. Looking at an

intimidating situation as an exciting challenge rather than a set-

back, for instance, is an example of cognitive reappraisal. In

contrast, expressive suppression occurs when people attempt to

decrease the presence of negative feelings, and often occurs

when people try to prevent themselves from worrying about a

daunting situation.

After evaluating questionnaires from 179 American men

and women, researchers found that using cognitive appraisal to

positively reevaluate how one thinks about anxious emotions

and situations is a productive method for relieving symptoms of

anxiety, while fixating on the negatives is ineffective. Further-

more, using suppression to simply avoid confronting negative

feelings actually increases anxiety levels, as the root of the

problem often remains unaddressed.

The findings from this study hold significant treatment im-

plications for those living with severe anxiety. While there are

certain aspects of life which cause anxiety that we may not nec-

essarily have control over, using emotional-regulation strategies

is one way people can learn to be more adaptive in these stress-

ful situations.

Despite the significant findings from this study, researchers

still contend that the presence of moderate anxiety is not always

negative. In certain situations, anxiety can work as a powerful

motivating tool. Likewise, certain settings warrant careful mon-

itoring of emotions, and deciding the best way to handle a

stressful situation requires flexibility.

June—July 2015 Family Forum Page 11

Mental Health Mile Date: June 27, 2015 (rain or shine)

The 22nd annual Mental Health Mile will be held at Detweiller Park, Moose Shelter the morning of June 27.

Registration will begin at 7 a.m. The Women's Run will begin at 8 a.m. followed by the Men's Run; a com-

bined one-mile walk will start immediately after the races. Registration is $20 if postmarked by June 12,

2015, and $25 the day of the run/walk. Refreshments will be served to walkers, runners and their families.

Please plan to come walk or run with us, or cheer us on. Together we can make a difference in mental health

services in our community.

Name _________________________________________Age (as of June 27, 2015)__________________

Address__________________________________________ Optional email _______________________

City/State/Zip________________________________________ Telephone________________________

Event: T-shirt size: YOUTH ADULT

___1-mile walk ___X-Small (2-4) ___Small

___Women’s open mile ___Small (6-8) ___Medium

___Men’s open mile ___Medium (10-12) ___Large

___Large (14-16) ___X-large

___XX-large

___XXX-large

Release and Waiver: For and in consideration of my participation in the Mental Health Mile, I hereby for myself, my heirs, adminis-

trators and assignees release and discharge organizers/sponsors of this race, the facility, and all involved and

their respective servants, agents, employees, officials and officers from any and all claims, demands, liabilities,

loss, damage, and causes of action of any sort, including attorney fees, for injuries sustained to my person and/

or property incurred by reason of my participation or preparation for the above said event due to negligence of

any other party. I certify that my participation in this event is free and voluntary. Further, I/we hereby grant

full permission to any and all of the foregoing to use my/our photograph or any other record of the event for

legitimate purposes. I have read and understand the forgoing Release and Waiver.

Competitor’s signature _________________________________________________________________

If under 18, parent’s or guardian’s signature: _________________________________________________

Date_______________________________________ Questions? Call Clark, 309 219-3884

Complete this form and mail with your check to:

NAMI Tri-County IL

P.O. Box 10167

Peoria, IL 61612

Registration packets and shirts can be picked up

at Running Central, 311 SW Water Street, Peo-

ria, on Friday, June 26 between noon and 4 p.m.

June—July 2015 Family Forum Page 12

NAMI Tri-County Illinois

P.O. Box 10167

Peoria, IL 61612 309 693-0541 http://namitr i -county.org

________________________

An affiliate of the National

Alliance on Mental Illness

________________________ We provide education, support groups,

and advocacy for families, friends, and

individuals with mental illness in Peo-

ria, Tazewell, and Woodford Counties.

Name(s) ____________________________________________________________________________

Address _________________________________________ Phone _____________________________

City ______________________ST ______ZIP __________E-mail _____________________________

Monetary Donation

$10________ $25________ $50________ $100________ $250________ Other $_______

Check enclosed for $______________ Donations are tax deductible

Complete and mail to NAMI Tri-County Illinois, Attn: Treasurer, P.O. Box 10167, Peoria IL 61612

Make checks payable to NAMI Tri-County Illinois. Phone: 309 693-0541

NAMI Tri-County Illinois

Membership Form An affiliate of the National Alliance on Mental Illness

Membership dues also include membership in

NAMI and NAMI Illinois

Open Door Membership

$3

OR

General Membership

$35

You may join on line rather

than by sending in this form:

http://nami.org