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The last couple of months, these columns have focused on how our behaviors can either hurt or help our mental health. Especially during challenging times, it’s important to support our mental health positively.
As a recap, September’s column focused on how eating healthy foods, such as plenty of whole fruits and vegetables, whole grains, and lean proteins, helps our body and brain to be healthier and helps us to cope better during stressful times. October’s column discussed how physical activity helps release chemicals that increase our happiness and outlook on life.
This month’s column focuses on how substance use negatively effects our mental health. If you currently use tobacco, alcohol, or any other substances, I encourage you to seek help in cutting back and quitting, so your mental health can become stronger naturally through positive health behaviors.
Substance use and mental health have been linked for quite some time. This association may become stronger during times of significant stress, loss, financial hardships, and grief. During stress, it is very tempting to “ease the pain” through substance use. However, while it may seem that substances help reduce stress, anxiety, and depression, these substances ultimately exacerbate mental health symptoms, causing a spiraling down effect of addiction and mental health.
Let’s focus first on tobacco. There is a myth that tobacco products help calm stress and anxiety. However, tobacco use ultimately decreases our ability to calm ourselves down without continued use. The nicotine in tobacco products hijacks the nerve receptors in our brain that receive chemicals that help us feel relaxed. When we then don’t get a steady stream of nicotine to help us relax, we can feel more anxious and/or depressed. Hence, use of nicotine products can make us need them to feel calm as it takes away our brain’s ability to calm itself. So, tobacco products actually can lead to a worsening of mental health symptoms or can lead to the onset of new mental health challenges. Again, a downward spiral of addiction and mental health challenges.
Now let’s discuss how alcohol and drugs can affect mental health. While some people think that alcohol and drugs are stimulants because they can lower inhibitions, they are actually depressants. For example, alcohol slows basic functions, reactions, and movement. It also affects our ability to think clearly, alters perceptions, and distorts judgment. Long-term effects can include mood changes, negative outlook on life, loss of motivation, depression, and anxiety.
While it can be hard to identify if someone is having a substance use disorder, there are signs we can look for so we can encourage them to get help.
Behavioral signs of substance use disorder may include:
Drop in attendance and performance at work or school
Frequent fights or accidents
Secretive behavior
Changes in appetite and sleep
Changes in personality, mood swings, irritability, or anger
Lack of motivation
Sudden change in friends and hobbies
Physical signs may include:
Sudden weight changes
Deterioration of physical appearance
If you or someone you know is having challenges with substance use, there is hope. There are many healthy ways to manage and cope with mental health challenges without the use of harmful substances. It starts with talking with someone you trust and getting help from trained professionals.
First, think of at least one family member, friend, or professional (such as your primary physician), you can call for help. Remember that asking for help is a sign of strength, not weakness.
You can also use one of the mental health assessment resources on the Mental Health America of Hawaii website: http://mentalhealthhawaii.org.
If you or someone you know is struggling or in crisis, please don’t hesitate to call or text 988 or chat at https://988lifeline.org.
Specific to tobacco use, contact the Hawaii Tobacco Quitline or My Life My Quit today. With help, quitting is possible.
Hawaii Tobacco Quitline: Call 800-QUIT-NOW or visit https://hawaiiquitline.org
My Life My Quit: Text “Start My Quit” to 36072 or visit https://hawaii.mylifemyquit.org
With a life of positive self-care and coping skills along with living substance-free, you can experience your physical and mental health spiral upward.
* Kristin Mills is a public health educator with the state Department of Health’s Maui District Health Office. No Ka ‘Oi Health is published on the fourth Thursday of every month.