When Should You Consider Adult Mental Health Services? 6 Critical Signs

In our increasingly complex and demanding world, mental health is just as important as physical health. Unfortunately, many adults struggle in silence, unaware that the challenges they face may be symptoms of deeper mental health issues. Recognizing when it’s time to seek professional help by Raelin Bright Wellness can be a turning point toward improved well-being and a more fulfilling life.

6 Critical Signs to get Adult Mental Health Services:

This article delves into six critical signs that indicate it may be time to consider adult mental health services, providing detailed insights into each sign, the underlying conditions they may represent, and guidance on seeking help.

1. Persistent Feelings of Sadness or Hopelessness:

Experiencing sadness from time to time is a normal part of life. However, when feelings of sadness or hopelessness persist for weeks or months, it can be a red flag for depression or another mood disorder. This prolonged emotional state can drain energy, impair daily functioning, and lead to a cascade of negative consequences if left unaddressed.

Understanding Depression:

Depression is more than just a temporary mood slump—it is a serious mental health condition that affects the way a person feels, thinks, and behaves. Common symptoms include:

Persistent Sadness: A continuous feeling of emptiness or despair that doesn’t seem to lift.

Loss of Interest: A noticeable decrease in interest or pleasure in activities once enjoyed.

Low Energy: Overwhelming fatigue and a persistent lack of motivation.

Cognitive Difficulties: Problems with concentration, decision-making, and memory.

Physical Symptoms: Unexplained aches, chronic pain, or digestive issues can sometimes accompany depression.

When to Seek Help?

If these symptoms have been present for more than two weeks, it is a good indicator that professional support is needed. Early intervention can help prevent the progression of depression and facilitate the development of coping strategies, setting the stage for recovery and improved quality of life.

2. Excessive Anxiety or Worry:

Anxiety is a natural reaction to stress, but when worry becomes overwhelming and persistent, it may be a sign of an anxiety disorder. This state of chronic anxiety can interfere with daily life and result in both psychological and physical symptoms that compromise well-being.

Understanding Anxiety Disorders:

Anxiety disorders come in several forms, each with its own set of symptoms:

Generalized Anxiety Disorder (GAD): Characterized by excessive, uncontrollable worry about everyday events and routine life, often accompanied by muscle tension and sleep disturbances.

Panic Disorder: Involves recurrent, unexpected panic attacks—sudden episodes of intense fear that can include heart palpitations, chest pain, and shortness of breath.

Social Anxiety Disorder: An intense fear of social situations and the scrutiny of others, leading individuals to avoid interactions or experience extreme distress during social encounters.

Specific Phobias: Irrational fears of specific objects or situations that lead to avoidance behavior.

When to Seek Help?

If feelings of anxiety are persistent, interfere with work or social activities, or cause significant distress, it’s crucial to consult a mental health professional. Early diagnosis and treatment, which may include therapy or medication, can greatly improve the quality of life and reduce the debilitating effects of anxiety disorders.

3. Withdrawal from Social Activities:

Humans are inherently social beings, and our connections with others play a critical role in our mental health. A noticeable withdrawal from social interactions—whether with friends, family, or colleagues—can signal underlying mental health challenges such as depression or anxiety.

The Impact of Social Withdrawal:

When individuals begin to isolate themselves, several issues can arise:

Increased Loneliness and Isolation: Reduced social interaction can lead to a feeling of isolation, further exacerbating depressive or anxious symptoms.

Cognitive and Emotional Decline: A lack of engagement with others may lead to reduced mental stimulation, which can negatively affect cognitive functions and overall emotional health.

Risk of Substance Abuse: In an attempt to cope with loneliness or emotional pain, some may turn to alcohol or drugs, which can complicate mental health issues further.

When to Seek Help?

If you find that you’re increasingly isolating yourself or losing interest in activities that once brought joy, consider seeking support from mental health services. Therapists can help by guiding you through strategies to re-engage with your social world, rebuild relationships, and reintroduce positive activities into your daily routine.

4. Changes in Sleep or Appetite:

Sleep and appetite are key indicators of mental health. Sudden or significant changes in these areas—such as insomnia, hypersomnia (excessive sleep), loss of appetite, or overeating—can be signs of underlying emotional or psychological distress.

Sleep Disturbances:

Good quality sleep is essential for emotional regulation and cognitive function. Sleep-related issues that often accompany mental health problems include:

Insomnia: Difficulty falling or staying asleep, often due to racing thoughts or anxiety.

Hypersomnia: Excessive sleepiness or prolonged sleep, which can be a symptom of depression.

Disrupted Sleep Patterns: Irregular sleep schedules can exacerbate stress and mood disorders.

Appetite Changes:

Emotional distress can also manifest in altered eating patterns:

Loss of Appetite: A decrease in hunger and interest in food is common in depression.

Increased Appetite: Some individuals may overeat as a form of self-soothing or to combat feelings of emptiness.

When to Seek Help?

If you notice drastic changes in your sleep or eating habits, it’s important to evaluate your overall mental health. Consulting with a mental health professional at Raelin Bright Wellness can help determine whether these changes are related to a deeper emotional issue and how to restore balance through targeted interventions and lifestyle adjustments.

5. Difficulty Managing Daily Responsibilities:

Daily tasks and responsibilities can become overwhelming when mental health issues take hold. Struggling to complete work assignments, maintain household routines, or keep up with personal care are all indicators that your mental health may be compromised.

Impact on Functioning:

When mental health challenges interfere with daily responsibilities, several consequences may occur:

Decreased Productivity: Difficulty concentrating and making decisions can lead to a decline in work performance.

Increased Stress: The inability to manage day-to-day tasks can create a feedback loop of stress and anxiety.

Neglected Self-Care: When overwhelmed, individuals may find it hard to prioritize basic self-care, such as personal hygiene, healthy eating, or regular exercise.

When to Seek Help?

If you’re experiencing persistent difficulty managing daily tasks, it might be time to consider professional help. Therapists can offer practical strategies and interventions, such as time management techniques and cognitive behavioral therapy (CBT), to help you regain control over your responsibilities and reduce stress.

6. Thoughts of Self-Harm or Suicide:

Perhaps the most alarming of all signs, having thoughts of self-harm or suicide is a clear indicator that immediate professional help is necessary. These thoughts often arise from overwhelming emotional pain and a sense of hopelessness.

Understanding Suicidal Thoughts:

Suicidal ideation is a complex issue influenced by multiple factors, including mental illness, life stressors, and biological predispositions. It’s important to understand that these thoughts are a symptom, not a character flaw or a sign of weakness. They are a call for help—a signal that the individual is struggling to cope with intense emotional distress.

When to Seek Immediate Help?

If you or someone you know is experiencing thoughts of self-harm or suicide, it’s crucial to seek help immediately. This can involve reaching out to crisis intervention services, calling a suicide prevention hotline, or visiting an emergency room. Mental health professionals can provide urgent care, create a safety plan, and develop a long-term treatment strategy to address these dangerous thoughts.

Benefits of Raelin Bright Wellness Adult Mental Health Services:

Professional Diagnosis and Treatment:

One of the primary benefits of seeking mental health services from Raelin Bright Wellness is obtaining an accurate diagnosis. Many mental health issues share overlapping symptoms, which can make self-diagnosis challenging. Mental health professionals use validated diagnostic tools and clinical expertise to identify the exact nature of your concerns, paving the way for targeted treatments.

Tailored Treatment Plans:

Once a diagnosis is made, mental health services can offer personalized treatment plans that may include therapy, medication, lifestyle changes, or a combination thereof. This tailored approach ensures that the treatment addresses the unique challenges you face, increasing the likelihood of positive outcomes.

Long-Term Support and Coping Strategies:

Engaging with mental health services provides more than just immediate relief; it equips you with coping strategies and tools that can help manage future challenges. Therapy sessions often focus on building resilience, improving emotional regulation, and developing practical skills to navigate life’s difficulties more effectively.

Reducing Stigma and Empowering Change:

Unfortunately, there is still a stigma associated with mental health challenges that can prevent individuals from seeking help. However, reaching out to a professional is a courageous step toward reclaiming your well-being. Mental health services work to empower individuals, helping them understand that seeking help is a strength, not a weakness.

Overcoming the Barriers to Seeking Adult Mental Health Services:

Breaking the Stigma:

Despite increased awareness, many adults feel hesitant to seek mental health services due to stigma. It’s important to remember that mental health challenges are common and that professional support is available for everyone. Embracing mental health care is an act of self-respect and a commitment to a healthier future.

Accessibility and Support:

Today, mental health services are more accessible than ever before. Many communities offer a range of options from in-person therapy sessions to online counseling and support groups. This diversity in care ensures that regardless of your situation or location, you have avenues to receive the help you need.

Taking the First Step:

Often, the hardest part is making the decision to seek help. Whether you’re reaching out to a trusted friend, scheduling an appointment with a therapist, or joining a support group, taking that first step can set you on the path to recovery. Remember, you deserve support and it’s never too late to ask for help.

How to Find the Right Adult Mental Health Services?

Research and Recommendations:

Finding the right provider is essential for a positive mental health journey. Consider asking for recommendations from trusted healthcare providers, friends, or family members. Online reviews and professional directories can also be useful tools in your search.

Understanding Your Needs:

Every individual’s mental health journey is unique. Some might benefit from talk therapy, while others may require a combination of medication and counseling. Clearly outlining your symptoms, challenges, and goals with potential providers can help you find a service that matches your specific needs.

Trial and Adjustment:

It’s okay if the first service you try doesn’t feel like the perfect fit. Mental health treatment is often a process of trial and adjustment. Don’t hesitate to seek second opinions or explore different types of therapy until you find the approach that resonates with you.

Conclusion:

Mental health is a vital component of overall wellness, and acknowledging the need for help is a courageous step forward. Persistent sadness, excessive anxiety, social withdrawal, changes in sleep or appetite, difficulty managing daily responsibilities, and thoughts of self-harm or suicide are all critical signs that it might be time to seek professional support. Adult mental health services at Raelin Bright Wellness are designed to provide personalized care that can significantly improve quality of life by addressing these challenges head-on.

Understanding Bipolar Disorder Supportive Therapy: A Guide to Effective Care

Bipolar disorder is a mental health condition characterized by periods of intense emotional states that significantly affect a person’s mood, energy, behavior, and activity levels.

These mood episodes can last from days to weeks, and typically range from the manic/hypomanic phase – characterized by high energy, impulsive behavior, and sometimes euphoria or unusual irritability – to depressive phases, marked by intense sadness, low energy, an inability to experience joy or pleasure, and feelings of hopelessness.

The condition affects around 2.8% of adults in the United States each year, with symptoms most often emerging in late adolescence or early adulthood.

As the shifts in mood are so much more severe than those experienced by others, bipolar disorder typically impacts not only the individual, but also their relationships with family, friends, and coworkers, often creating challenges in maintaining stability in these areas.

Without treatment, bipolar disorder can lead to strained relationships, difficulty maintaining employment, and even physical health issues. This is why psychotherapies like bipolar disorder supportive therapy, are so essential – they help individuals understand their emotional states and equip them with tools to navigate the challenges bipolar disorder brings.

Types of bipolar disorder:

Bipolar disorder isn’t a one-size-fits-all condition. There are several types, each with unique characteristics. The three main types of bipolar disorder are as follows:

Bipolar I disorder:

Bipolar I is defined as having had at least one manic episode lasting at least seven days, or requiring hospitalization. This is often followed by major depressive episodes that typically last at least two weeks, although episodes of depression aren’t required for a bipolar I diagnosis.

Bipolar II disorder:

Bipolar II is defined as having had at least one major depressive episode of at least two weeks, and at least one hypomanic episode, which is a shorter (4+ days) and less severe version of mania. Bipolar II disorder is often misunderstood as a “milder” form of bipolar, but this is not accurate. While it does not include full-blown mania, its depressive episodes are often more persistent and debilitating.

Cyclothymic disorder:

Also known as cyclothymia, this is when a person doesn’t meet the specific criteria for bipolar I or II, but experiences near-constant unstable moods over a period of at least two years – including episodes of both hypomania and mild depression – with any normal-mood periods lasting no longer than eight weeks during this time. While the symptoms of cyclothymia aren’t severe enough to meet the diagnostic criteria of bipolar I and II, they can impact a person’s life just as much.

Unfortunately, it’s not uncommon for bipolar disorder to be misdiagnosed or overlooked, mostly because its symptoms can overlap with conditions such as major depression, anxiety disorders, or ADHD.

How to manage bipolar disorder?

No matter how down or out of control you feel, it’s important to remember that you’re not powerless when it comes to bipolar disorder. Beyond the treatment you get from your doctor or therapist, there are many things you can do for yourself to reduce your symptoms and stay on track.

Living well with bipolar disorder requires certain adjustments. Like diabetics who take insulin or recovering alcoholics who avoid drinking, if you have bipolar disorder, it’s important to make healthy choices for yourself. Making these healthy choices will help you keep your symptoms under control, minimize mood episodes, and take control of your life.

Managing bipolar disorder starts with proper treatment, including medication and therapy. But there is so much more you can do to help yourself on a day-to-day basis. These tips can help you influence the course of your illness, enabling you to take greater control over your symptoms, to stay well longer, and to quickly rebound from any mood episode or relapse.

What is bipolar disorder supportive therapy?

Supportive therapy is a term that can carry different meanings.

It is in fact a type of psychotherapy, and perhaps even one of the most commonly used, as it occurs in almost every therapist-patient encounter. However, it’s one of the least written about or studied, and as such isn’t particularly well-known as a specific type of psychotherapy.

For this reason, people sometimes understand supportive therapy to be any therapy that is supportive, or that supports another treatment – such as psychotherapy supporting medication in the treatment of bipolar disorder.

In the case of bipolar, both meanings are important as well as valid.

Research has shown that people with bipolar are more likely to get well faster and stay well if their medication treatment is supported by intensive psychotherapy. Therapy is therefore a vital “supportive treatment” for bipolar disorder.

However, supportive therapy itself – i.e. as a specific type of psychotherapy – is also an important aspect.

Bipolar disorder supportive therapy is a type of psychotherapy that focuses on creating a safe, nonjudgmental space where a person feels validated and understood. Rather than delving into your past or your inner psyche, it’s focused on providing empathy, encouragement, and validation as you go through difficult circumstances or challenges.

For people with bipolar disorder, supportive therapy can help them better understand their condition, navigate the emotional impact of mood episodes, and develop strategies to maintain stability. This is particularly helpful when first starting to work with a therapist as it helps build trust and a strong patient-therapist relationship. Many bipolar therapists will then start to integrate other psychotherapy approaches once that initial trust and bond is established.

Self-management strategies:

While dealing with bipolar disorder isn’t always easy, it doesn’t have to run your life. But in order to successfully manage bipolar disorder, you have to make smart choices. Your lifestyle and daily habits can have a significant impact on your moods and may even lessen your need for medication.

The keys to bipolar disorder self-help:

Get educated. Learn as much as you can about bipolar disorder. The more you know, the better you’ll be at assisting your own recovery.

Get moving. Exercise has a beneficial impact on mood and may reduce the number of bipolar episodes you experience. Aerobic exercise that activates arm and leg movement such as running, walking, swimming, dancing, climbing or drumming may be especially beneficial to your brain and nervous system.

Keep stress in check. Avoid high-stress situations, maintain a healthy work-life balance, and try relaxation techniques such as meditation, yoga, or deep breathing.

Seek support. It’s important to have people you can turn to for help and encouragement. Try joining a support group or talking to a trusted friend. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your relationship.

Stay closely connected to friends and family. Nothing is as calming to the nervous system as face-to-face contact with caring supportive people who can just listen to you talk about what you’re experiencing.

Make healthy choices. Healthy sleeping and eating habits can help stabilize your moods. Keeping a regular sleep schedule is particularly important.

Monitor your moods. Keep track of your symptoms and watch for signs that your moods are swinging out of control so you can stop the problem before it starts.

When to seek help?

Anyone with concerns that they or their child may have bipolar disorder needs to seek professional guidance from a doctor or mental health care professional. The potential signs of bipolar disorder can include:

·         significant changes in mood

·         phases of being very energetic, hyperactive, and impulsive

·         phases of depression, which may cause extreme sadness or apathy

People who already have a diagnosis of bipolar disorder should tell a doctor or therapist if they notice symptoms that may indicate an episode is developing.

If symptoms significantly worsen or include thoughts of self-harm or suicide, individuals need immediate support.

Final thoughts:

Coping skills for bipolar disorder can be employed in various scenarios across all age groups. By incorporating mindfulness, exercise, and structured routines into daily life, individuals can minimize the impact of mood shifts and better manage their condition. It may take several tries before you find the right treatment for bipolar disorder. If you’re experiencing unpleasant side effects or you feel like a certain medication or bipolar disorder supportive therapy aren’t working properly, talk with your doctor. They may be able to help you find a treatment that works for you.

Coping with Depression: Practical Strategies for Everyday Life

Understanding Depression:

Depression is one of the most common mental health conditions, affecting about 280 million people in the world. While symptoms can vary greatly from one person to another, when you’re coping with depression, life can seem overwhelmingly bleak and hopeless. It can interfere with your ability to think straight, drain your energy, and make it difficult to get through the day.

Biological, social, and psychological factors can all contribute to depression. The stress and anxiety of modern life, from worries about money, relationships, and health, to loneliness, grief, and the daily onslaught of bad news from around the world, can trigger depression for the first time or exacerbate symptoms if you’ve already been diagnosed.

Whatever the cause of your depression, though, there are strategies that can help you ease negative thoughts, improve your mood, and better cope with the symptoms of depression.

Practical Strategies for Coping with Depression in Everyday Life:

Acknowledging that you’re experiencing major depression or a depressed mood is the first step to getting better. It means you’re not ignoring your symptoms. You’re aware you need help, and you want to do something about it.

We’ve pulled together the following ten positive coping skills with the help of research and a depression expert at Raelin Bright. Try them out and see if they work for you. Sometimes, you may need to practice a coping skill several times to feel its benefits. If one doesn’t work for you, try something else.

And remember: Even with the best coping skills, it’s also important to get professional help if you’re Coping with Depression.

Do one self-care activity:

One of the hardest things to do when you have depression is to follow a daily routine — especially if you’re experiencing a lot of fatigue from your depression.

Sometimes, you may not feel like bathing, brushing your teeth, or putting on fresh clothes. If you’re feeling this way, just pick one self-care activity. This could be as simple as taking a shower or changing your clothes. You could also do something that you enjoy, like reading a book or spending time in nature.

Talk to your support network:

You may feel like a burden to others when you’re experiencing depression. But this feeling is most likely a symptom of your depression. Your friends and family want to be there for you, just like you would want to be there for them if the roles were reversed.

Research suggests that it’s more helpful to talk to trusted loved ones than to isolate yourself when you’re dealing with depression. If you don’t feel like going out or having someone over, try a phone call or video chat. It may hold you over until you’re ready to socialize in person.

Get active:

Exercise is a natural mood booster. It releases endorphins, which can help you feel better almost immediately. When you’re feeling trapped or paralyzed emotionally, try going for a short walk outside.

If heading outdoors seems like too much, walk in place in front of your TV or pace around your living room to your favorite music. A little movement can go a long way to helping you feel better.

Explore nutritious snack options:

Did you know that foods can affect your mood? Sugary foods and drinks, for example, can intensify depression symptoms. And the caffeine found in coffee and soda can raise anxiety levels.

Because of how food can impact your mood, you can also use it as a coping strategy. Try food options that satisfy your cravings without affecting your mood. Make it into an experiment. How many new foods can you try? What new tastes can you discover?

Consider these options as a starting point:

Fresh fruit: for those sugar cravings

Nuts or seeds: when you want a crunch with a little salt

Decaf coffee or caffeine-free tea: for a cup of warm comfort

Whole-grain breads and pastas: when you crave comfort carbs

A juicy salmon filet: as a tasty way to get protein and omega-3 fatty acids

Depression can change your appetite, too. If you find yourself feeling depressed and not eating, try to find foods that sound appetizing. Or, if your appetite is high or changing day to day, try to stick to balanced eating as much as possible. Think about using food as fuel, to give your body the nourishment it needs.

Challenge your thoughts:

Negative thinking can sometimes worsen your depression symptoms. If you’re beating yourself up or feel hopeless or discouraged about the future, write down your thoughts and look for distortions in your thinking. Distorted thoughts are thoughts that are negative or not based on reason, facts, or reality.

Examples of distorted thinking include:

Catastrophic thoughts: “My party will be a disaster.”

Making unfounded predictions: “I will never feel better.”

Unfairly labeling yourself: “I’m such a dummy.”

Mind reading: “Everyone hates me.”

Turning something positive into a negative: “My work is good, but it should be better.”

Challenge negative thoughts by asking yourself, “Are these valid, truly accurate, or fair?” You may also ask yourself, “Are there any times when these statements aren’t true?” Try to think about how you would respond to a friend if they had these thoughts. Journaling may help you see things more clearly.

Have a laugh:

Research about Coping with Depression has linked laughter to reduced stress and depression. Studies suggest that laughing lowers your body’s stress chemicals, such as cortisol and epinephrine. It can also raise chemicals that elevate mood, such as dopamine and serotonin.

Some ways to bring a little laughter into your day include:

• Watching a funny show

• Reading comics

• Spending time with a friend who makes you laugh

• Catching up on your favorite internet memes

Encourage others:

One way to lighten a depressed mood is to turn your attention to helping another person. Studies suggest that supporting others by making statements using “you,” rather than “I,” can help you regulate your own emotions.

What does this look like? Try something simple, like telling a grocery store clerk, “Thank you, you are always so helpful.” Or reach out to a friend who’s going through a difficult time and ask, What do you need? Think about lifting up another person, It can lift you out of your own depressed headspace.

That said, make sure you’re not so focused on other people that you ignore your needs. Find a balance between encouraging others and working through your depression. Keep in mind there may be times when you just don’t have the energy to support others. And that’s OK.

Practice mindfulness or meditation:

Mindfulness can be a powerful tool when you’re experiencing intense emotions. It can help pull your focus away from the symptoms of your depression. Mindfulness may also encourage curiosity and hope. Hope fights depression.

Meditation exercises, especially those that calm worrying and ruminating thoughts, may also help you feel better. While these exercises may help you feel better in the moment, you shouldn’t wait until you’re feeling sad to practice them. Instead, make it a habit to meditate first thing in the morning.

Often, people who are depressed feel the worst when they get up. Praying or meditating can start the day with a clean slate.” Depression Therapist recommends grabbing a cup of coffee or tea, sitting in a comfortable chair, and praying, meditating, or reading something inspirational.

Why are skills for Coping with Depression important?

Coping skills are important because they can help you feel better — even when you’re dealing with depression. They can also help you practice many of the things that are difficult when you have depression, such as:

• Addressing problems directly

• Setting healthy boundaries

• Coping with strong emotions

• Expressing your feelings

• Reaching out for support

• Nurturing yourself

When you’re struggling with depression, coping skills can also help you with basic self-care. This can be really helpful if you have a lot of fatigue from your depression, or if your symptoms make it hard to do daily activities like eating and showering.

What makes a coping strategy effective or ineffective?

An effective coping strategy doesn’t try to bury or ignore your current mood. Rather, it helps you shift focus away from your symptoms and get out of your head. And sometimes, this can help you feel a little better.

Ineffective coping strategies do the opposite. They help you to avoid or ignore your feelings and can keep you stuck. Ineffective strategies include:

• Drinking a lot of alcohol

• Working extra-long hours

• Sleeping too much or not enough

• Excessively blaming yourself

• Thinking negative thoughts over and over again

• Isolating yourself from family and friends

Though these may sometimes help you feel better temporarily, they often cause more problems in the long run.

What should you do if coping skills aren’t helping with depression?

Skills for Coping with Depression can be a powerful tool for managing major depression. But most of the time, they’re not a replacement for professional help.

If you’re struggling with depression, consider reaching out to your primary care provider or a mental health professional, like a therapist or psychiatrist. They can evaluate you for major depression and discuss treatment options.

Treatment for major depression typically includes either therapy, medication, or both. Types of therapy that can help include:

• Cognitive behavioral therapy (CBT)

• Acceptance and commitment therapy (ACT)

• Interpersonal psychotherapy (IPT)

• Emotion-focused therapy (EFT)

• Behavioral activation for coping with depression

If you already work with a mental health professional, let them know what you’re experiencing. They may be able to help you experiment with new coping skills. And they can help you revisit your treatment approach, which could mean trying a different type of therapy or medication.

The bottom line:

Positive skills for Coping with Depression can help you get through moments when you’re feeling depressed. Whether you start a gratitude journal, practice meditation, or spend time with a funny friend, there are many ways to lift your spirits. For some people, coping skills alone may not be enough. If you continue to experience depression despite using these coping skills, you should consider speaking with a mental health professional.