Here4TN Monthly May 2019

Men’s Health Month: Facing Depression Head-OnDo you ever feel unusually short-tempered or irritable? Or have less interest in activities that used to make you happy? Most of the time, feelings like these pass within a couple of days. But if they last longer than two weeks, you may be suffering from depression. The good news is that depression can be successfully treated.

Depression in men

Depression is a common, but serious condition that affects how a person thinks and feels. Both men and women can suffer from depression, but their symptoms can be different. Often times, men associate depression with being too emotional or weak. And they’re less likely to talk about how they’re feeling—and to ask for help.

What are the symptoms?

Common symptoms of depression for men and women include:

• Significant changes in sleeping patterns or appetite

• Loss of interest in things you used to enjoy

• Feeling sad, hopeless, pessimistic, guilty or helpless

• Becoming easily fatigued or restless

• Having difficulty concentrating or making a decision

• Experiencing thoughts of death or suicide*

Men who are depressed may also have one or more of these symptoms:

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Welcome to this issue of your newsletter, Here4TN Monthly. Each month’s newsletter will contain helpful articles that are intended to help you achieve work/life balance and become more aware of the benefits available to you through Here4TN. With topics ranging from financial issues to parenting, Here4TN Monthly has something for everyone.

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• Expressing irritability, inappropriate anger, or aggressiveness

• Showing violent and reckless behavior

• Drinking or drug abuse

If you or someone you love has experienced symptoms for longer than two weeks, it’s time to get help.

Talk with a provider

Visit your doctor or mental health specialist and tell them about your symptoms. During your visit, an interview, exam and lab tests may be ordered. Depending on the severity of your symptoms, your provider may suggest healthy lifestyle changes, medication and/or psychotherapy.

Here4TN can help

If you or someone you love is struggling with depression and you need help finding a doctor or mental health specialist, call 855-Here4TN (855-437-3486). You can also find a provider, including those offering virtual visits, on Here4TN.com.

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

855-Here4TN (855-437-3486)

Sources

Depression. National Alliance on Mental Illness. Accessed April 9, 2019.

Men and depression. NIH National Institute of Mental Health. Accessed April 9, 2019.

Ever finished a bag of chips, without realizing how much you ate? Or snacked while watching TV, even when you weren’t hungry? Not paying attention to how much you’re eating or when you feel full can be considered mindless eating — which can contribute to overeating and weight gain. But there are ways you can give each bite the attention it deserves.

Benefits of mindfulness

Mindfulness is the concept of being fully aware of what’s going on in and around you. Mindful eating applies that concept to

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Eat Mindfully for a Healthier You

* If you or someone you know is thinking about suicide, seek help right away. To talk with a trained counselor, you can call the National Suicide Prevention Lifeline any time at 1-800-273-TALK (1-800-273-8255). If you or someone you know is in immediate danger, call 911 — or go to the closest emergency room.

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

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Sources:

Healthy eating with variety and balance. Centers for Disease Control and Prevention. Accessed October 2, 2017.

News in Health. Mindfulness matters. National Institutes of Health. Accessed October 2, 2017.

Mindful eating. U.S. Department of Veterans Affairs. National Center for Health Promotion and Disease Prevention. Accessed October 2, 2017.

7 Tips for Mindful eating. Smokefree.gov. Accessed October 2, 2017.

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eating and looks at why, when, where, what and how we eat. This means being aware of our physical and emotional feelings as we eat, which can help us eat more slowly and control our cravings. Here are some potential benefits of eating mindfully:

• Your brain has time to realize you’ve eaten enough — this can take about 20 minutes.

• You may eat less food and fewer calories.

• You can more mindfully choose healthy foods.

• You can enjoy the experience and savor every bite!

Hints for mindful eating

Focusing on your food and being more mindful takes commitment and practice. These tips can help get you started:

• Take small bites and chew slowly. Finish swallowing before picking up your food again.

• Put your utensils down for 10 to 15 seconds after a few bites.

• Savor your food. Use your senses. Notice how it looks and smells. Be aware of the texture of each bite and how it tastes.

• Make sure to eat in a calm place. Avoid reading. Turn off the TV, computer and phone. Pay attention to what you are eating.

• Don’t judge yourself or your reaction to the food. And ask yourself, am I eating too quickly? Am I still hungry?

• Set a timer for 20 minutes and take the entire time for the meal.

• Appreciate the meal as an opportunity to care for your body through eating healthfully.

Here4TN can help

Looking for more tips on eating a healthy diet and keeping a healthy weight? Call 855-Here4TN for referrals to nutritionists or dietitians. Active state and higher education members call 888-741-3390 to speak to a nutritionist or dietician through the ParTNers for Health Wellness Program.

Visit the Here4TN to explore ways to practice general mindfulness – like meditation, breathing techniques, listening carefully and engaging your senses.

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

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Safe Alternatives to Opioid MedicationsAs you’re most likely aware, the United States is facing an opioid overdose epidemic. Since 1999, there are five times as many opioid prescriptions as well as opioid overdose deaths. In fact, an estimated 115 Americans die from opioid-related overdoses every day.

Opioids for pain

Opioid medications, when prescribed, are used to treat moderate to severe pain. But, opioids aren’t the only way to manage pain. And they may not even be the best way. According to the Centers for Disease Control and Prevention (CDC), opioids should be used only when necessary.

For acute pain, such as after surgery or a significant injury, opioids should be used in the lowest dose possible and should be taken for three days or less in most cases. When used for moderate to severe pain for short periods, they are usually safe.

Opioids generally should not be used for chronic or ongoing pain. Long-term use of these medications is usually only prescribed for patients with cancer or for end-of-life care.

Other options

Ask your doctor if opioid medications are your only choice for pain management. There are other medicines for pain relief that are much safer. They often have fewer side effects and less risk. They may even be better at relieving pain than opioids. Other options may include:

• Over-the-counter (OTC) pain relievers, such as ibuprofen (Motrin®), acetaminophen (Tylenol®) and naproxen (Aleve®)

• Prescription anti-inflammatory medicines, such as celecoxib (Celebrex®), diclofenac (Voltaren®) and etodolac (Lodine®)

• Other prescription medicines used to treat nerve pain, such as gabapentin (Neurontin®) and pregabalin (Lyrica®)

• Injections, such as cortisone

• Topical (applied to the skin) pain relievers

• Chiropractic, exercise therapy or physical therapy

• Some antidepressants

• Acupuncture and massage

• Cognitive behavioral therapy (learning to deal with pain)

• Weight loss

Sources:

Guidelines for prescribing opioids for chronic pain. Centers for Disease Control and Prevention. Accessed July 25, 2018.

Know your options. Centers for Disease Control and Prevention. Accessed July 25, 2018.

Nonopioid treatments for chronic pain. Centers for Disease Control and Prevention. Accessed July 25, 2018.

Understanding the epidemic. Centers for Disease Control and Prevention. Accessed July 25, 2018.

Opioid addiction. FamilyDoctor.org. Accessed July 25, 2018.

Opioids: Brief description. National Institute on Drug Abuse. Accessed July 25, 2018.

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This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

855-Here4TN (855-437-3486)

Take medications only as prescribed

As with any medication, it’s important that you follow your provider’s directions exactly as prescribed. Make sure you talk with your provider so you understand any potential issues and side effects that may require you to seek emergency care. Misuse of opioids can lead to dependence and addiction. It can also lead to overdose or even death.

We can help

If you or someone you love needs help, our licensed behavioral health experts at Here4TN can help with coping resources and finding an in-network provider. Just call 855-Here4TN (855-437-3486).

More information about opioids and substance use resources, go to Here4TN.com.