Check-up on Yourself for World Mental Health Day

By Layla Joseph

As many of us age, keeping our health in mind is essential, whether that means getting exercise, having a balanced diet, visiting a primary care physician or just getting a good night's sleep.

There's no shame in visiting a doctor when you're sick or have a sprained ankle. The doctor is there to help. Why does receiving treatment for mental health feel so different?

According to the National Alliance on Mental Illness, More than 500,000 Pennsylvanians struggled with a mental health condition but did not receive treatment between 2020 and 2021. 

Unlike physical ailments, there is a stigma around enduring mental illness. Since mental illness is sometimes more easily concealed than a broken leg or a bad cough, people are often unaware that others suffer from similar ailments or symptoms.

In the same report, NAMI said that 1.8 million adults have a mental health condition throughout the Commonwealth, equivalent to 6x the Pittsburgh population. 

“Because of the stigma, we don’t share what may be the most universal experience of humans, which is our mental suffering,” Erin Blache said.

"Most of us, much of the time, are thinking negative or scary thoughts about ourselves and the world, but because we aren't supposed to acknowledge that, we don't talk about them and then we feel even more alone and isolated," she said.

Blache is a licensed professional counselor and board-certified behavior analyst at Downtown's Forward Wellness Counseling and Consulting Services, LLC and has been providing counseling services for over 15 years.

Blache holds the Reproductive Counseling Center Clinical Director position but feels that taking care of your mental health is not exclusive to any demographic.

In her years of helping people balance and take care of their mental health, Blache said she tries to normalize that most people struggle with mental illness symptoms at some point in their lives.

“Whether someone has had exposure to trauma, experiences of stress or panic or mood symptoms like sadness and withdrawal, it's just part of being human,” she said. “It's part of a healthy, evolutionary brain to be anxious or stressed sometimes.”

Throughout the years, Pittsburgh has been pegged as one of the cloudiest cities in the nation. With colder weather quickly approaching and Pittsburgh's established reputation for gloom, Pittsburghers should be wary of the increased dreariness of their mindset.

Blache said that Seasonal Affective Disorder (SAD) is no longer a chronic diagnosis, but is now categorized as a common mood disorder that is affected by seasonal patterns.

Therapy is always a good resource for help for people who are having bouts of sadness or hopelessness, but Blache said that people with weather-affected mood swings may benefit from something as simple as a sun lamp.

“A primary care physician or therapist could appeal to their patients' insurance companies, and some folks’ insurance benefits might include a sun lamp,” she said. “Certain specs on sun lamps can be helpful in benefitting moods, and it’s something people can potentially access for free.”

Although a sun lamp may be an excellent start to seasonal bouts of sadness or distress, Blache said anyone of any mindset can benefit from talking to a therapist.

Through therapy, Blache said people could learn coping strategies, stress management and how to connect with people more easily.

For Pittsburghers interested in therapy, Blache said there is a mountain of affordable resources around the Steel City. Turning to your friends and family, the internet or your insurance company may be a good place to start.

Shopping around for a therapist is good, according to Blache.

"I tell people to try doing a couple of in-take sessions, just to see how it feels to be with that therapist," she said. "It's important to find the right fit."

According to the National Institute of Mental Health (NIMH), therapy can help people apply mindfulness and relaxation techniques, improve social and communication skills, and develop problem-solving strategies.

The same NIMH report shared that research involving a large sample size has proven that therapy effectively reduces symptoms of depression, anxiety and other mental disorders.

When people care for their mental well-being, they also help their physical well-being. By acknowledging and coping with stress, depression and anxiety in a healthy manner, you can reduce your risks of physical side effects.

Those who suffer from depression are at an increased risk of long-lasting health conditions like heart disease, stroke or diabetes, according to the Centers for Disease Control.

"Taking care of your mental well-being is part of a package of caring for ourselves, like going to the dentist or a physical check-up," Blache said.