6 Mental Health Benefits of Journaling & How to Start

Here in the US, like in many parts of the world, we spend a lot of time interacting with digital devices. Frequently, we find ourselves gazing at inescapable glowing screens both at home and at work. According to research published by the NIH, digital stress is associated with psychological outcomes such as burnout, depression, anxiety, and societal pressure to constantly be available or connected. But there’s a simple solution that can help us improve our mental health—logging off, going outside, and connecting with nature.  The great outdoors offers a scenic backdrop and a therapeutic environment where the mind can find peace, resilience, and rejuvenation. In observance of Stress Awareness Month, let's explore the science behind nature's healing effects and discover accessible ways to intertwine nature into our daily routines for a more balanced and fulfilling life. What is ecotherapy? Ecotherapy, also known as nature therapy or green therapy, is the practice of engaging with nature to promote mental and physical well-being. It operates on the premise that direct contact with nature has immense therapeutic benefits, contributing to the reduction of stress, anxiety, and depression. Ecotherapy encompasses a range of activities, from structured programs like guided nature walks and conservation projects to individual pursuits like hiking, biking, or spending time in parks.  Nature's support for mental health The connection between nature and mental health is scientifically substantiated. An article reviewing decades of ecotherapy research revealed engagement with green space is linked with increased length of life and decreased risk of mental illness across several countries. Nature is emotionally calming and helps individuals manage negative mental health symptoms through immersion in novel, natural environments. Additionally, scenes of nature and natural ecosystems foster positive thoughts, lower anger and aggression, and increase the production of serotonin (the happy hormone).  Here are three key benefits that illustrate how nature nurtures our mental well-being: Stress reduction One of the most immediate effects of spending time in nature is a reduction in stress levels. Natural settings have been shown to lower cortisol, a stress hormone, and enhance feelings of relaxation and calm. The soothing sounds of a flowing stream, the rustling leaves in a gentle breeze, and the serene beauty of a forest can collectively work to unwind the tightest knots of stress and anxiety in our minds. Enhanced mood Regular exposure to nature can uplift our spirits and combat feelings of depression. The vibrant colors of a blooming garden, the vast expanse of a clear blue sky, and the refreshing scent of rain-soaked earth can all contribute to a more positive mood and outlook on life. Not to mention natural sunlight is a vital source of Vitamin D, which plays a critical role in mood regulation and may help ward off depressive symptoms. Improved focus and creativity Spending time in nature can give our minds a much-needed refresh, helping us concentrate better, get those creative juices flowing, and think more clearly. Research into the effect of natural environments on cognitive ability confirmed that exposure to nature significantly affects working memory and may lead to improved cognitive performance. So if you’re ever feeling stuck on a hard problem that you just can’t crack, try spending a few hours in nature and then returning to your task with fresh eyes.  How can I connect with nature in my daily routine? You don't need to venture far or plan extensive trips to reap the benefits of nature. Here are a few simple ways to make nature a part of your everyday life: Nature walks Dedicate some time for regular walks in local parks, nature reserves, or even your neighborhood. Turn off the podcasts and pay attention to the sights, sounds, and smells around you. This small act of mindfulness can help you establish some peace in your chaotic schedule. Gardening Getting your hands dirty with gardening can be a restorative experience. Try starting a little garden in your backyard or bring some greenery indoors with a couple of houseplants. Tending to living things and watching something grow because of your care and effort brings a unique kind of joy and satisfaction to everyday life. Nature photography Put your phone on airplane mode, turn on the camera, wander out into nature and release the shutterbug within. Taking up nature photography encourages you to observe and appreciate the beauty of the natural world. It's an outlet for your creativity and can also serve as a reminder of the wonder nature offers if we take the time to appreciate it. Complementing ecotherapy with professional therapy Ecotherapy can be a valuable component of a holistic approach to mental health, but remember, it’s best used as a complement to, rather than a substitute for, professional therapy. For individuals in therapy, incorporating nature-based practices can enhance the therapeutic journey, offering additional support and avenues for healing and growth. Discussing ecotherapy options with a mental health professional can help tailor these nature-based practices to your individual needs and therapeutic goals. The science is clear: connecting with the natural world can significantly benefit our mental health and overall well-being. Let’s end Stress Awareness Month by integrating simple, nature-based practices into our daily routines to cultivate a more peaceful, balanced, and resilient life. And if you’re interested in speaking with a credentialed therapist to support you in improving your mental health, join Cerebral today. Image by freepik

Even in the face of its seriousness, suicidal ideation often goes undiscussed because of the stigma that can surround it. But, as we're talking more and more openly about mental health, it's essential that we approach the subject of suicidal thoughts with as much empathy, openness, and support as possible. If you find yourself grappling with these thoughts, or if you're trying to understand and support someone you care about who is, this guide is for you.  Suicide prevention support If you're thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. What is suicidal ideation? Suicidal ideation transcends mere fleeting thoughts about death; it's a whole range of thinking that might start with not wanting to wake up and can go all the way to planning how to end one's life. Often accompanied by a sense of hopelessness, these intrusive thoughts can be potentially dangerous. Despite the severity, feeling this way doesn't have to be permanent. Instead, these thoughts can be a signal that indicates deeper psychological distress and emotional pain that need to be addressed.  The prevalence of intrusive thoughts  While it can feel isolating to experience, this mental health condition affects many. Every year, millions of people report these thoughts to medical professionals. Between 2015 and 2019, the CDC found that an estimated annual average of 10.6 million U.S. adults had thoughts of suicide in the past year, which accounted for about 4.3% of the adult population. Intrusive thoughts don't discriminate — depression can affect individuals of any age, gender, education level, socioeconomic status, or background. Suicidal ideation is part of a broader mental health landscape; it’s not a ‘character flaw.’  What causes suicidal thoughts? The causes of suicidal ideation are as varied as the individuals who experience it. They often stem from life circumstances, mental health disorders, or personal resilience levels. Common underlying conditions can include:  Major depressive disorder Bipolar disorder Posttraumatic stress disorder (PTSD) Social isolation Chronic pain Substance use disorder Understanding the warning signs of suicidal ideation in others For friends and family, recognizing the warning signs for suicide is paramount for timely intervention. The signals can look similar to the signs of depression and anxiety, but are typically more severe. Look for these behaviors: Withdrawal from social circles  Giving away possessions Sudden calmness after a period of depression Statements of feeling hopeless or having no purpose  Remember: Not everyone exhibits clear ‘red flags,’ and a person at risk might go to great lengths to hide their pain. How is suicidal ideation diagnosed? Identifying suicidal ideation typically occurs during a supportive conversation with a mental health expert. These caring professionals will talk with a patient, sometimes using questionnaires, to better understand their feelings and the severity of the thoughts they're facing.  They will also look for any underlying mental health conditions or life experiences that may be contributing to or exacerbating the intrusive thoughts. The recognition of suicidal ideation is less about certainty and more about concern. The presence of suicidal ideation often prompts an immediate need for intervention, regardless of other diagnoses. It's about recognizing that these feelings are a call for help and responding with the urgent care and support needed. What to do if you are experiencing suicidal ideation When you’re experiencing suicidal ideation, seeking help and taking action are crucial. Getting urgent help Seek help immediately if you're thinking about acting on suicidal thoughts. The 988 Lifeline provides 24/7, free, confidential support and crisis resources. Your options also include calling 911 or going to the nearest emergency room. No matter what course of urgent help is seen as the best fit at the moment, you will want to seek the support of a mental health professional as soon as possible. That also can be your first step when experiencing distress. Steps to take when it isn’t an emergency If you’re not in immediate danger, these are the first steps you could take toward getting the judgment-free help you deserve. Make an appointment with a mental health professional Professional intervention is crucial in managing the risk of suicide or self harm. A mental health professional will provide a safe space to explore the thoughts and feelings you are experiencing. They can guide you to understanding the factors and strategies to manage your mental well-being effectively. Identify and remove triggers Start by identifying the triggers that lead to these intrusive thoughts. They might be certain places, people, or events that consistently lead to distress. It might not necessarily mean avoiding them permanently, but it can allow for a safer environment while you address this mental health condition. Reach out to a close friend or loved one  You’ll need a strong support system. You may be nervous about opening up, but doing so with a trusted, supportive connection can be a critical step in alleviating the burden, finding relief, and embarking on recovery. Call a suicide hotline If you don’t feel comfortable talking to someone close to you at the time, a suicide hotline can be an invaluable mental health resource. Specialists on these hotlines are trained to support and assist those in crisis.  Managing suicidal ideation is a process; there will be ups and downs. The most crucial thing is to keep moving forward and continue seeking help from mental health resources. Treatment options for suicidal ideation There is no one-size-fits-all approach to treating suicidal ideation. Treatment will vary based on the individual’s needs but may include psychotherapy, medication, or a combination of the two. Hospitalization or intensive outpatient programs may be necessary for those at immediate risk of self-harm.  Additionally, new approaches to reducing suicidal ideation are continually being explored and implemented, often creating expanded access to care.  Treatment goals Regardless of the course of treatment, the focus will be on achieving several key goals. Address the underlying factors contributing to the intrusive thoughts.  Build coping strategies for preventing suicide. Create a support network for the individual.  Individuals will be actively involved in their treatment plan, working collaboratively with their care team. The path to recovery Recovery from suicidal thoughts comes with its own challenges, but many individuals who have once experienced these thoughts have gone on to live fulfilling lives. Recovery often involves finding the right treatment, building a solid support system, and learning healthy coping mechanisms. We know that each person's road to recovery is unique, but it’s important to avoid projecting set timelines or expectations. Celebrating the small victories can make a world of difference. Whether it’s practicing a new coping skill or continuing to seek help, these concrete steps signify resilience and strength. Remember: Patience and consistency in support are key if you’re standing by someone in recovery.  The myth and reality of suicidal thoughts and creativity There is a common misconception that suicidal ideation is a byproduct of creativity. While individuals with artistic inclinations might be predisposed to deeper emotional experiences, it’s crucial not to romanticize or normalize the suffering that comes with suicidal thoughts. The art lies in expressing your emotions in a healthy manner that supports your well-being rather than harming it. Art, writing, and other creative outlets can be a powerful force in recovery. However, these outlets should be harnessed under the guidance of a mental health professional so their benefits can enhance structured therapy and/or medication like anti-depressants or mood stabilizers. The role of community in suicide prevention Support can take many forms, from suicide prevention organizations and support groups to simply being there for someone in need. By building a community that is educated on the warning signs of suicide and the steps to take to support someone in crisis, we can provide a safety net for those who are in need.  Engaging in open, honest conversations about mental health and suicide removes the stigma that often surrounds these topics. Creating a safe space to talk makes it easier for people to seek help and for those around them to provide support. If you or someone you know is struggling with suicidal thoughts, please know that there is hope and help available. Reach out to a mental health professional, call the national suicide prevention hotline at 988, or talk to someone you trust.  Remind yourself: You are not alone — there are people who care and want to help.  Working to stop suicidal thoughts Cerebral is continuing to make strides in improving clinical quality and safety for those experiencing suicidal ideation. With systems in place to connect you to care quickly in crisis situations, not only can unnecessary emergency room visits and hospitalizations be avoided, but meaningful improvements in symptoms can be made in a short period. Of the patients who come to Cerebral considering suicide, half of the individuals stopped having thoughts of suicide within an average of 6 months of treatment. This highlights the powerful impact of seeking support and the real possibility of regaining a sense of hope and purpose. Critical resources 988 Suicide & Crisis Lifeline offers free and confidential support via phone, text, or chat. Crisis Text Line allows one to text with a trained crisis counselor for free by texting TALK to 741-741. Veterans Crisis Line enables veterans to get help via text by sending one to 838255. Vets4Warriors provides free, 24/7 peer support for veterans via phone at 855-838-8255 or by email. The Trevor Project offers immediate crisis support for LGBTQ+ youth via phone at 1-866-488-7386 or by texting START to 678-678. Image by rawpixel.com on Freepik

For those who have never experienced it, the phrase 'manic episode' might conjure up images of someone who is simply joyful or hyper. However, the reality of this symptom of bipolar disorder — which is often mischaracterized or misunderstood — is more complex.  For individuals with bipolar disorder, a manic episode can be an intense, all-consuming experience that fluctuates between euphoria and dread. It's a rollercoaster of emotions and behaviors that can significantly impact every aspect of their lives.  If you're seeking to understand or support someone with bipolar disorder, or if you suspect that you or a loved one is experiencing these symptoms, it's crucial to comprehend the nuances of a manic episode. Here, we'll walk through what manic episodes might involve, what can trigger them, how to distinguish between the different levels of mania, and what mental health resources can help. Here’s what bipolar patients describe Bipolar patients describe a manic episode as an emotional storm, characterized by intense and sometimes extreme feelings. At its most elevated state, it can involve a sensation of grandiosity, where the individual may: Feel invincible Have unrealistic beliefs about their abilities or financial state Engage in reckless behaviors Mixed with this feeling of extreme self-confidence, self-importance, superiority, and grandeur is often an increased level of irritability and a persistent non-need for sleep. The individual might feel physically unable to stay still or relax.  Some patients describe it as a force that is both unstoppable and overwhelming.  Why this is important: A manic episode is much more than feeling a bit too energetic; it's a profound shift in mood that can impact judgment and behavior in significant ways. Understanding what a bipolar manic episode feels like is one step closer to understanding the entire bipolar experience.  What can trigger a manic episode Several factors can trigger a manic episode for individuals with bipolar disorder. Some of these include: Sleep disruptions A consistent lack of sleep or sudden changes in sleep patterns can be a major trigger. It's not just about the hours — quality and regularity of sleep matter, too. In terms of sleep's role in triggering a manic episode, the impact can be profound and relatively quick. Individuals with bipolar disorder might begin to experience the onset of manic symptoms after just a few nights of significantly reduced sleep. Be careful: For some, even missing a single night's sleep can lead to noticeable changes in mood and energy levels, pushing them closer to mania. Studies suggest that prolonged periods of sleep disruption — such as those experienced during night shifts at work or due to chronic insomnia — can be particularly harmful. These scenarios increase the risk of a manic episode, highlighting the intricate link between sleep patterns and mood regulation in individuals with bipolar disorder. As a first step, we have a helpful resource on how to promote good sleep habits in your daily life. When seeking bipolar treatment, this can also be addressed. Stressful life events Highly stressful events, such as the loss of a loved one, job changes, or relationship issues, often act as catalysts for a manic episode. These situations can cause significant emotional upheaval, forcing an individual's system into overdrive and potentially leading to mania. Even if a significant life change is a positive thing, it can sometimes lead to an episode, too. Substance abuse The use of alcohol, drugs, or even the misuse of prescription medication can significantly disrupt the brain's chemistry. This interference can trigger manic episodes, as individuals with bipolar disorder can be more susceptible to these changes. Alcohol or drug use can also lead to heightened mania or rapid cycling. Changes in medication or treatment plans Sometimes, sudden or significant dosage adjustments in medication or changes in treatment can inadvertently spark a manic episode by disrupting the delicate balance that keeps symptoms in check. This could be due to the body's reaction to new medications, the cessation of a medication, or a negative interaction between different medications. It’s worth noting: Sometimes you could be taking good care of yourself and actively participating in treatment, and you still could experience a manic episode. ​​It's important to keep in mind that managing conditions like bipolar disorder is a continuous process. How long do manic episodes last? The duration of a manic episode can vary greatly from person to person. On average, an episode can last for several weeks or even months if left untreated. However, some individuals may experience shorter episodes while others may cycle between mania and depression in rapid succession, known as rapid cycling. The length and intensity of each manic episode are unique to the individual and depend on various factors, including bipolar treatment adherence and environmental influences. If you’re experiencing one, it's essential to monitor and track your symptoms to determine its length and severity. This information can help you develop an effective treatment plan with your mental healthcare provider. Helpful tools: You can use this mood tracker and/or symptom tracker from the Depression and Bipolar Support Alliance to easily document your feelings and experiences.  Friends, family, and those supporting an individual with bipolar disorder need to remember to be patient, as it can take time for the symptoms of mania to subside. Signs & symptoms of mania Recognizing the signs and symptoms of a manic episode is crucial for early intervention and management. Here are some common features: Exhibiting extremely high levels of energy: People in a manic state may seem to be in perpetual motion, unable to sit still, and may jump from one activity to another. Experiencing racing thoughts: Mania can be characterized by a rapid, disjointed thought process that can make concentration difficult and lead to impulsivity. Changing speech patterns: A person may speak rapidly and incessantly, sometimes even to the point of incoherence. They may also interrupt others more and have a shorter temper. Not needing to rest: A reduced need for sleep is a hallmark of mania, as one may feel confident that they can function fully on limited or no sleep. Engaging in risky and impulsive behaviors: Manic individuals often behave in ways they wouldn’t ordinarily consider, such as excessively spending, gambling, participating in risky sexual behaviors, and abusing substances. Experiencing psychosis: In severe cases, mania can lead to a break from reality, which can present as hallucinations and/or delusions. The importance of recognizing the triggers and symptoms A manic episode is much more complex than simply being in a good mood or feeling high energy levels. It involves intense and sometimes extreme emotions, behaviors, and thought patterns that dramatically impact daily life. By understanding the triggers and characteristics of a manic episode, individuals with bipolar disorder and their loved ones can better recognize and manage the symptoms. Why this is important: Seeking professional help is crucial in managing bipolar disorder, as it is a lifelong condition that requires proper treatment and support.  With the right mental health resources and understanding, individuals with bipolar disorder can learn to navigate manic episodes to lead a more stable and fulfilling life. Hypomania vs. mania Hypomania is often described as a ‘lesser’ form of mania. While the symptoms — increased energy, decreased need for sleep, and racing thoughts — are similar to those of mania, they are less extreme.  People in a hypomanic state can often function at a higher level than normal and may even find it to be a productive or enjoyable experience.   Coming down from a manic episode The end of a manic episode can be as distressing as the episode itself. Sudden transitions from intense energy and productivity to normalcy or depression are jarring.  This comedown phase — called the 'crash' — is marked by a drastic change in mood. The heightened self-esteem and self-importance associated with mania can give way to deep feelings of guilt and despair.  It’s at this vulnerable time that individuals are most at risk for suicide or self-harm and, therefore, require close observation and support. If you or someone you know is thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. Use this resource to become prepared: Addressing Suicidal Thoughts: A Manual for Suicide Prevention Common misconceptions about mania Misconceptions about bipolar disorder and mania can lead to stigma and undermine the real challenges faced by those with the condition. It’s always a euphoric experience While euphoria can be a part of it, many people experience irritability, agitation, and a sense of 'mixed mania,' which combines features of mania with symptoms of depression. Depression and mania can’t be experienced together Many people with bipolar disorder experience mixed episodes, where symptoms of both mania and depression coincide. This can be a particularly dangerous time for individuals, as they may have the energy of mania but the negative thoughts and ideations from depression. Why understanding the truth matters: By acknowledging the realities of bipolar disorder, we can create a more empathetic and informed community that’s better equipped to provide the understanding and mental health resources needed to support those with this condition. Bipolar mental health resources If you or someone close to you is dealing with bipolar disorder, seeking assistance is a crucial step toward well-being. Managing bipolar symptoms requires comprehensive support systems and professional interventions, including: Professional therapy, which provides a structured environment to discuss experiences and develop strategies for managing episodes.  Medication management is vital, as it can stabilize mood and prevent episodes from becoming more severe. Support groups, whether online or in-person, create a community of understanding and shared experiences, offering comfort and practical advice.  Emergency psychiatric services or a crisis hotline may be needed in cases where symptoms escalate quickly. Effective treatment typically involves a dual approach: medication to stabilize mood swings and psychotherapy, which may include talk therapy, cognitive behavioral therapy (CBT), and other behavioral therapies. Bipolar treatment is effective: According to the National Advisory Mental Health Council, the treatment success rate is a noteworthy 80% for bipolar disorder. We offer a convenient solution, providing an online evaluation for bipolar I and bipolar II, medication prescriptions for treatment if indicated and accepted, and delivering access to trained therapists and care counselors for cognitive behavioral interventions. With Cerebral, you can get both forms of treatment from one resource — all without ever having to leave home.  We recognize that an essential aspect of managing bipolar disorder involves establishing a consistent daily routine. This includes strategies for building healthy habits like eating a balanced diet, regularly exercising, and getting good sleep. It’s really important to take your medication as agreed to manage your condition. If you're on medication, make sure to talk openly with your care team if you have any concerns or questions.  We know that getting help for bipolar disorder can feel overwhelming, both in practical terms and financially. At Cerebral, we're committed to making quality care more accessible and affordable. If you're thinking about seeking treatment for bipolar disorder online, we invite you to start with a free emotional assessment. Image via Freepik and Freepik on Freepik.