Marin Voice: New year an opportunity to address mental health as a community

Looking out for each other is important. It’s a necessity for the sake of humanity, community and belonging. Moreover, it’s human nature to care.

Unfortunately, there can be reluctance or even guilt in receiving help during a time of need. We’ve all seen that happen. The hesitation is especially prevalent when somebody is experiencing a mental health challenge.

Despite intense educational campaigns in recent decades to sow seeds of compassion, mental illness continues to carry significant stigma, so many people elect to suffer alone. Collectively, we need to watch out for that hesitation as well as other signs that the stigma is a roadblock to recovery.

So, let’s get on the same page about depression.

Major depressive disorder is characterized by a depressed mood, loss of interest in activities, changes in appetite or weight, changes in sleep patterns, fatigue, feelings of worthlessness or guilt, impaired concentration and, in severe cases, recurrent thoughts of death.

Studies show that nearly 10% of American adults experience a major depressive episode each year, and 20% have one at some point in their life. Others experience symptoms of depression without meeting the criteria for a diagnosis of major depressive disorder. Symptoms may include feeling constantly down for several days, feeling excessively tired,  withdrawing from family and friends or having difficulty in school or the workplace.

In some cases, people may try to self-medicate their symptoms away by using alcohol or drugs. That approach is not only unlikely to be helpful, but it may make the symptoms worse.

Genuine concern and kindness from others can help people feel better and recover more quickly. If your friend or loved one seems different, more withdrawn or sad, inquire about it in a kind and supportive manner. Ask open-ended questions such as “How are you feeling today?” or “How are you really doing?” Be prepared to listen and offer support. If it’s clear that help is needed, assure them that there are effective treatments.

Health care providers, including psychologists, clinical social workers, marriage and family therapists, and professional clinical counselors offer talk-based psychotherapy such as cognitive-behavioral therapy or psychodynamic psychotherapy from. Therapy can be delivered in a traditional office or through videoconference. In some cases, psychiatrists or psychiatric nurse practitioners may prescribe antidepressant or other medications.

While professional help may be needed for some people with depression, there are many things we can do for ourselves to feel better and reduce the likelihood of severe symptoms. Some simple strategies include maintaining a regular sleep and eating schedule, getting and staying active, engaging in enjoyable hobbies, and maintaining relationships with close friends and family. If all that seems overwhelming, even doing one small piece of one small activity each day can increase one’s mood and energy level.

Marin County Behavioral Health and Recovery Services (BHRS), a division of County Health and Human Services, provides outpatient case management, psychiatry and psychotherapy for low-income Marin residents who receive Medi-Cal or are uninsured. It also provides crisis intervention services for all Marin residents regardless of insurance status. That includes a field-based Mobile Crisis Response Team and a Crisis Stabilization Unit on the Greenbrae campus of MarinHealth Medical Center.

Help spread the word that services are available to help keep everyone safe and healthy. To access crisis services, call the 988 suicide and crisis hotline by dialing 988, texting “MARIN,” to the crisis text line at 741741, or go to 988lifeline.org. To access outpatient mental health and substance use services through BHRS, contact the 24-hour, confidential access line at (888) 818-1115. Information about BHRS can also be found at marinbhrs.org.

Helping those in need feels good. Let’s emphasize the “happy” in Happy New Year.

Dr. Todd Schirmer is director of behavioral health and recovery services in the Marin County Department of Health & Human Services.