Tag: mental health

Puzzled: A Memoir about Growing Up with OCD by Pan Cooke

- Stephanie Leave a comment

Readers looking for insight on what it’s like growing up with undiagnosed OCD should read Puzzled: A Memoir about Growing Up with OCD by Pan Cooke. Pan shares his story from different stages of childhood with a pop-in from adult Pan at the end. This was a lovely, openminded read about one person’s journey growing up with OCD.

Pan is ten years old when the anxious thoughts start to take over. They rule his brain like puzzle pieces that don’t quite fit together or ones that are missing entirely. Pan has become an impossible puzzle that he can’t figure out. As he works to find answers to the swirling thoughts in his brain, he is bombarded by repeating questions and fears that can only be pacified through repeated rituals that take time to go through. His compulsions being to impact his ability to do his normal tasks. His friendships start fading, his anxiety ratchets up, and Pan is left at a loss of what to do.

After living for years with no answers, Pan learns that he has obsessive compulsive disorder. His anxious thoughts, missing puzzle pieces, and his attempts to solve the mess he feels are all evidence that he has OCD. This middle grade graphic memoir shows Pan’s journey from living with OCD to learning about OCD and what he can do to help quiet his thoughts.

While I enjoyed this middle grade graphic memoir, I was left wanting more. Many of my favorite graphic memoirs that discuss mental health list resources and sources of information in the back. While I understand that this is a graphic memoir for kids, I still would have liked some resources, websites, or organizations presented. Even though these were absent, Pan’s evolving relationships with his friends, family, doctors, and therapist all modeled changing ties between others, as well as positive and negative relationships. Showing Pan working through his thoughts on his own, while trying to find paths that worked for him and help, was very realistic. All in all, I’m glad I decided to pick up this book as Pan was incredibly candid and open about his mental health.

Full of Myself: A Graphic Memoir About Body Image by Siobhán Gallagher

- Stephanie Leave a comment

“To be a girl is to go from being an observer to being observed.”
― Siobhán Gallagher, Full of Myself: A Graphic Memoir About Body Image

Content warnings for this book: anxiety, depression, self-harm, and eating disorders/bulimia, fatphobia, sexual harassment

Siobhán Gallagher has had a complicated relationship with her body since a young age. She explores this relationship in her graphic memoir, Full of Myself: A Graphic Memoir About Body Image. Her journey to self-acceptance and self-love goes through many highs and lows, a roller coaster of emotions and actions that all influenced the person she has become today.

As a teenager, Siobhán struggles with anxiety and diet culture. Constantly comparing herself to others, Siobhán decides all her issues will be solved if she could just be beautiful and smaller. She struggles with her body for years, feeling alone and unwanted, slipping into long periods of depression and anxiety. As an adult, Siobhán isn’t any nicer to herself, but eventually realizes that the person her younger self wanted to be isn’t possible. She starts an arduous process of self-reflection, self-love, and understanding that she acknowledges will never fully end.

This book was eye-opening.  Seeing Siobhán put all of her emotions, inner thoughts, and experiences out for the world to read was heartwarming, helpful, and accessible. She takes readers through the mind of her teenage self, laying out her desperate thoughts and wishes to be tiny, happy, and not alone. While Siobhán’s story is unique to her, some readers may still find content to relate to as they read. This graphic memoir was engaging, the writing was frank, and the illustrations’ cartoon style was cute. The ending tied the book together as Siobhán spoke gently to her younger selves, giving them hope, while also being realistic that her body issues will never fully disappear. Anyone who grew up surrounded by diet culture will relate to Siobhán’s journey in some way.

“i’m proud of the person i’ve become because i fought to become her.”

Social Work Spotlight: Prioritizing Your Mental Well-Being

- Stephanie Leave a comment

PRIORITIZING YOUR MENTAL WELL-BEING

May is Mental Health Month, a time to raise awareness and promote the importance of mental health and well-being. Mental health is integral to our overall wellness, deserving as much attention as our physical health. Unfortunately, many misconceptions about mental health prevent people from seeking the help they need.

The reality is that mental health issues are widespread. According to the National Institute of Mental Health, approximately one in five adults in the United States experiences mental illness annually. These issues span from anxiety, panic attacks, and depression to more severe conditions like bipolar disorder and schizophrenia. The good news is that many effective treatments and self-care modalities can alleviate symptoms, and with proper support, individuals can and do recover.

Seeking help can feel daunting, often due to fears, shame, or misunderstandings surrounding mental health. However, it is essential to remember that you are not alone. Many resources are available to support your mental health journey, including professional help, therapy, support groups, and trusted loved ones.

Your primary care provider can be a valuable starting point in your mental health journey. They can offer guidance on whether a referral to a mental health specialist is necessary and provide that referral if needed. Additionally, local community mental health centers offer walk-in options that provide direct access to mental health professionals.

The National Alliance on Mental Illness (NAMI) organizes both in-person and virtual sessions to provide support for individuals and families dealing with mental health challenges. There are also local support groups available to help foster a sense of community and connection, providing a safe and supportive space for sharing experiences and emotions. Additionally, mental health hotlines are available for individuals who require immediate assistance and support.

In addition to seeking professional help, taking care of oneself is crucial for promoting mental well-being. Sleeping, eating a balanced diet, exercising regularly, and practicing stress-reducing techniques like meditation or deep breathing can contribute to overall wellness.

Here are some suggestions for activities that individuals and families can engage in to prioritize self-care:

Remember, it’s okay to set boundaries and prioritize your well-being. If you or someone you know is struggling with their mental health, don’t hesitate to seek help. Reach out by calling or texting 988 for support.

7 books about motherhood from our Literacy and Learning Collection

- Beth Leave a comment

The Literacy and Learning Collection features a wide range of topics to help you navigate family life with infants through teens and beyond. Here are seven books that focus specifically on the experience of being a mom. (Descriptions from the publishers.)

The 30-minute money plan for moms : how to maximize your family budget in minimal time by Catey Hill – Catey Hill has created smart, simple strategies to help you maximize your money in minimal time. Drawing on extensive research on the actual cost of raising a child at each age, she’ll show you how to save in every area of your life, from lowering your grocery bill (without coupons!), to saving on education and childcare, to dealing with high-interest credit card debt, and more. And she’ll show you how to do all that in less than half an hour.

Being happy, raising happy : the empowered mom’s guide to helping her spirited child bloom by Maureen Lake – Being a mom is a lot of work. Being a mom of a spirited child can be exceptionally challenging. Moms who want to change their stress and anxiety levels and make a difference in the lives of their children and family need to take steps towards wellness. Being happy, raising happy is for loving and caring moms who somehow forgot about their own needs, desires, and the impact they want to make in the world and want to start their journey towards revitalizing the mind, body, and spirit.

The Better Mom : growing in grace between perfection and the mess by Ruth Schwenk – Mothering is messy. Our joy and hope in raising children doesn’t change the reality that being a mom can be frustrating, stressful, and tiring. But just as God is using us to shape our children, God is using our children and motherhood to shape us. In The Better Mom, author Ruth Schwenk, herself a mother of four children, says there is more to being a mom than the extremes of striving for perfection or simply embracing the mess. We don’t need to settle for surviving our kids’ childhood. We can grow through it.

Brave new mom : a survival guide for mindfully navigating postpartum motherhood by Jessie Everts – Brave New Mom brings a mindfulness-based approach to new parenthood that encourages self-exploration, self-compassion, self-care, and connection. It incorporates findings from research on postpartum mental health, practices for feeling your best after having a baby, and a warm and compassionate voice for new mothers everywhere. This book gives new moms permission to see, feel, and celebrate their amazing abilities and to gather the support they need.

Help, I’m failing as a mom : the survival guide to raising a child with a mood disorder by Tanya Trevett – Written for parents who want to learn how to live with their child’s mood disorder in a healthier way, author Tanya Trevett shares what she has learned in her fifteen-year journey. Among lessons learned: The secret to letting go of guilt so they can be a better (and happier) parent; Understanding the complexities of mood disorders and why it takes a village; Methods and activities for hope and healing; Rediscovering the joy, pride, and the unconditional love moms have for their children.

The Little Book of Support for New Moms – Doula Beccy Hands and midwife Alexis Stickland know what a challenge it can be to balance self-care with motherhood. In The Little Book of Support for New Moms, they bring together decades of experience to share invaluable tips and tricks to boost confidence and calm frazzled nerves-plus answers to all those questions new moms may be too embarrassed to ask. Tackle the fourth trimester with easy recipes to nourish your postpartum body and five-minute fixes to restore your sense of humor.

Mom Babble : the messy truth about motherhood by Mary Katherine Backstrom – In Mom Babble, Mary Katherine (MK) Backstrom offers up hope, humor, and spiritual inspiration to families in the trenches of parenthood. With laughter, crying, and eye-rolls MK’s, oh so, real essays about raising littles will delight all the not perfect, not always holy, not completely normal, messy, honest and wonderful moms that read them. MK’s conversational approach connects with readers like dear friends cozied up on a coffee date.

 

It’s Lonely at the Centre of the Earth: an auto-bio-graphic-novel by Zoe Thorogood

- Stephanie Leave a comment

TW for this book: suicidal ideation

“that’s the problem with flirting with the idea of something, sometimes you fall in”
― Zoe Thorogood, It’s Lonely at the Centre of the Earth

Zoe Thorogood’s 2022 graphic novel, It’s Lonely at the Centre of the Earth, destroyed me. It was messy and confusing and utterly desperate for help. Basically, it was perfect and fit what Zoe wrote it to be: an auto-bio-graphic-novel about her life as it falls apart.

Over a six month period, Zoe Thorogood tries to put her life back together even when the universe, and her own mind, conspires to destroy her. Zoe doesn’t have a choice about whether or not she wants to create. She must create something in order to survive.

This isn’t a light read. It’s destructive and heavy. Zoe writes about her depression and suicidal ideation, alongside other negative emotions. Her art is sharp and cuts you to the quick as she introduces readers to her other selves (animal-like and people-like). Zoe pulls in the people that she interacted with during those six months and how they impact her story and journey of survival. Her story takes place during the isolation of the pandemic, which in turn informs even more of her decisions. This graphic novel/memoir hit me right in the chest. Zoe is incredibly honest about her depression. She isn’t afraid to share how it affects her life and, in turn, her relationships with others. While her words pick you apart, the artwork isn’t idle, instead it intrigues you and pulls you in. She uses different drawing styles and colors depending on what the focus is. It’s Lonely at the Centre of the Earth may be messy, but it’s a relatable mess that I’m glad I stumbled on.

Social Work Spotlight: Bridge Appointments

- Stephanie Leave a comment

BRIDGE APPOINTMENTS

This month, our resource spotlight focuses on Bridge Appointments, a newly introduced service now available to Eastern Iowa residents through the Eastern Iowa Crisis Region System. While many are familiar with the crisis system’s emergency hotline, few may know about the additional support services it offers, all aimed at strengthening our communities.

Bridge Appointments were created in response to the lengthy and intimidating process many individuals face when seeking psychiatric care, especially if they are inconsistent with provider visits. So, what exactly are Bridge Appointments?

Bridge Appointments, as defined by the Eastern Iowa Crisis Region System, are appointments with a psychiatric provider to bridge the gap for individuals needing behavioral health medication. Through telehealth, individuals requiring these medications can receive a psychiatric evaluation and prescription, helping them until they can secure ongoing psychiatric care.

To qualify for this free service:

  • You must be an Eastern Iowa resident aged 12 or older.
  • It’s available to residents of Scott, Cedar, Clinton, Jackson, and Muscatine counties.
  • You must have a scheduled ongoing psychiatric care appointment before a bridge appointment can be scheduled.
  • A care coordinator will be assigned to assist you through the process.
  • No insurance is required, as the Eastern Iowa Mental Health and Disability Services Region funds the service.

If you need a bridge appointment referral, you can visit the Davenport Public Library, where a social worker can assist you. Alternatively, you can contact any Eastern Iowa Region Crisis System staff member.

For more information about Bridge Appointments or if you have questions, please email amy.gold@unitypoint.org or danielle.atta@unitypoint.org or visit https://easterniowamhds.org/eastern-iowa-crisis-system.

If you or someone you know is experiencing a crisis or requires emergency assistance, please dial 988 or contact the 24-Hour CRISIS LINE at 855.581.8111.

BRING NATURE IN

- Jill Leave a comment

BRING NATURE IN

As fall approaches and cooler weather settles in, we find fewer opportunities to enjoy the outdoors. Our routines shift toward indoor activities including the demands of school and work. In meeting these obligations, we naturally find ourselves less connected to nature. But, at this time of year, it is more important than ever to find ways to “bring nature in” so that we can continue to enjoy the beauty and benefits it brings to our lives.

Research shows that spending time in nature is a low-cost and highly effective way to improve various aspects of our psychological wellness. From increased happiness and a sense of well-being to decreased anxiety, stress, and depression, spending time in natural environments can have a huge impact on our lives.  In fact, by spending just 10 minutes in a natural setting, there is a significant and beneficial impact on mental health. It also gives us better focus and improved performance on our working memory, cognitive flexibility, and attention tasks. Because of these benefits, exposure to nature is a proven wellness therapy, called nature therapy or ecotherapy, and is based on the concept of using nature to help us heal, especially psychologically.  Several books on the topic are: The Well-Gardened Mind: the restorative power of nature, The Nature Fix: why nature makes us happier, healthier, and more creative, and The Nature of Nature: why we need the wild.

 

As September happens to be Self-Care Awareness Month, it is a great time to pause and make sure that your connection to nature remains solid, even when you can’t get outside. So, what do we do when, due to inclement weather, we can no longer be outside in our gardens, or on the hiking trails, or spending time at the lake? Consider bringing the outside in so as to continue to reap the healing powers of Mother Nature and gain a host of mental health benefits. When it’s not possible to get outside into nature we can carry out ecotherapy indoors in a number of easy ways. The books listed here, and that are on display this September at the Main and Eastern branch libraries, will give you lots of great ideas!

Plants

When winding down a backyard garden for the season, there are a few tasks you can do to bring nature in. Dig the herbs from your garden and plant them in pots to bring indoors for the winter including rosemary, parsley, chives, and thyme. You can take root cuttings from annuals, such as begonias, geraniums, and impatiens and plant them in a container and keep them in a sunny place indoors. And, begin moving houseplants inside. Plants not only remove toxins from the air, but research shows that people who spend time around plants have more concern, empathy, and compassion toward others as well as improved relationships. As September 17-23 is National indoor Plant Week, it’s the perfect time to introduce them into your home. There are some nearly indestructible varieties so don’t worry if you don’t have a green thumb. You can even opt for faux plants if you are worried about young children or pets. You won’t get the clean air effect, but you’ll still reap some benefit. Several books that can help you get started are Bring the Outside In: the essential guide to cacti, succulents, planters and terrariums, How to Make a Plant Love You: cultivate green space in your home and heart, The New Plant Parent: develop your green thumb and care for your house-plant family, How to Plant a Room and Grow a Happy Home.

 

Flower Arranging

If the maintenance of living plants is more than you desire, bring freshly cut flowers into your home or workspace as often as you can. It’s an easy alternative and you won’t feel bad when they wilt because they aren’t meant to last forever. To save on the cost, purchase discounted bunches and arrange them yourself. Here are some books to help you:  Seasonal Flower Arranging: fill your home with blooms, branches, and foraged materials all year round, and Flower Philosophy: seasonal projects to inspire and restore. You can even make paper blooms that bring bright color and cheer to your space. Take a look at these pretty makes: Bold and Beautiful Paper Flowers: more than 50 easy paper blooms and gorgeous arrangements you can make at home and Crepe Paper Flowers: making and arranging beautiful blooms. For more Nature DIY projects keep reading to the end of the post.

Designing and Decorating

There are so many ways to bring nature in through home décor and just as many books on the topic. If you are looking to bring elements of nature into your home, then you may be interested to learn more about biophilic design. Biophilic design is about creating human connectivity to nature. Through interior design, you can bring the outside in by using natural elements. Choose paintings or photographs of landscapes or opt for botanical prints. Select furniture with beautiful wood grains, or paint with soothing colors found in nature, like greens and blues, that can reduce stress levels. Introduce natural materials or patterns, and definitely bring in a variety of plants as this is one of the easiest ways to create a biophilic décor. It is important to have abundant natural light in your home and workspace as well. If you need more of that – especially in the winter – there are gadgets to solve that problem like the Circadian Optics Light Therapy Lamp that you can check out from our TECHKNOW collection of things. Ask for Techknow #78 at the Customer Service desk at the Fairmount branch library.  Or, ask for TECHKNOW #63 at our Eastern branch library to check out the Circadian Optics Lumos Light Therapy Lamp. And, if you’d like to see if any of these ways to bring nature in is helping your well-being, you can ask Customer Service at the Eastern branch library for TECHKNOW #66  an Omron 10 series blood pressure monitor with Bluetooth. Use it to track if using nature as therapy is reducing your stress levels and having a positive effect on your blood pressure.  A few books that will show you how to bring nature into your décor are: Design By Nature: creating layered lived-in spaces inspired by the natural world, Nature Style: cultivating wellbeing at home with plants, and Wild Interiors: beautiful plants in beautiful spaces.

Sounds and Smells of Nature

Don’t underestimate the power of listening to a waterfall or the sound of raindrops on the surface of a lake or even chirping crickets. The result isn’t just enhanced relaxation and a sense of calm, but include attention restoration and better cognitive performance. You can also mimic the forest smells with diffusers and essential oils. Introduce water features like an aquarium or a fountain where the sound of water can create a healing atmosphere and bring in a sense of relaxation. Use soundscapes of a rain forest or the seaside or download apps of soothing nature sounds. Check out these cd’s to give it a try: The Healing Garden and Sounds of Rainstorms and Nature.

Arts and Crafts

There are many more ways than I’ve listed here to bring nature in to enhance your life. But, I will cover one more that can encompass a wide range of things and also fits into many of the categories above. That is arts & crafts. Making art or crafts inspired by natural environments or made from natural elements not only leads to an end result that you can display in your home, but can be a very therapeutic handicraft or hobby. Instead of buying art or décor items, consider making some. There are so many great books to get you started. You just might find that drawing, painting, crafting, and other creative methods add to your sense of well-being and contentedness all on their own. Try something new by registering for one of our Adult DIY programs to make a Twig Vase, or String Art shaped like a Pumpkin. Or, check out the ideas in these books: Nature Art Workshop: tips, techniques, and step-by-step projects for creating nature-inspired art, Plant Craft: 30 projects that add natural style to your home, DIY Succulents, Watercolor Botanicals: learn to paint your favorite plants and florals, Botanical Line Drawing: 200 step-by-step flowers, leaves, cacti, succulents, and other items found in nature, and The Laws Guide to Nature Drawing and Journaling.

 

In Limbo by Deb JJ Lee

- Stephanie Leave a comment

“I love you when you’re at your lowest just as much as at your best.” – In Limbo, Deb JJ Lee

TW for suicide and abuse.

Deb Lee’s powerful new memoir explores coming of age in New Jersey as a Korean-American teenager. Deb examines the Korean-American diaspora and mental illness as she mines her history for answers. Deb left Seoul to come to America with her family when she was only three years old.  Ever since she arrived in the United States, she has been excruciatingly aware of her otherness. Her teachers couldn’t, and still can’t very well, pronounce her Korean name. Her English wasn’t perfect, she spoke Korean, but after some time, she slowly lost her Korean and spoke more and more English. Adjusting to the United States was difficult as her face and her eyes pointed her out as different. She felt wrong.

When Deb started high school, her life became harder. She started to feel increasing pressure at home, while dealing with high school changes. Her classes were more difficult than she expected, plus her friendships changed and ended. Deb struggles with finding a safe place to be herself, but luckily she has orchestra (even though that doesn’t last forever either). Her home life becomes increasingly chaotic as fights with her mom become more frequent, violent, and emotionally abusive. Deb has no idea what to do, feeling like she is stuck in limbo with nowhere to go and no one to turn to for help. Her mental health crashes, which results in a suicide attempt. Her healing process after is slow and methodical, but she is resilient, courageous, and willing to start the process. Art, self-care, and therapy help her start to understand herself and her heritage.

The artwork in this graphic memoir is amazing. Deb has drawn pages of evocative, grayscale artwork that give you the feel of memory. Some of their drawings are sharp while others are hazy, fuzzing out and fading to black. If you’re a fan of Tillie Walden, you will enjoy this art style. Deb worked on this for years before she finally was at a place where it was ready for the world. Their desire to wait makes this memoir feel polished and rewarding. This is a realistic depiction of a teen working through mental health experiences. Add in that this is a memoir and this is sure to be helpful to others.

I Need Therapy: Part 2

- Callen Leave a comment

Welcome back to exploring different therapeutic approaches to figure out the best way to support YOUR mental health. (See our first post on this topic here.) Short version: taking care of your mind is vital, but there are so many ways to do it, it’s hard to know where to start. This time our titles delve into lesser-known styles including my favorite: nature therapy. Try any combination of the titles below to support your mental health and improve your thinking patterns.

Behavior Modification Therapy (read an overview here)

—Just a Thought by Amy Johnson

“Our minds are hardwired to expect the worst, and these negative thinking habits can keep us feeling trapped and unable to experience true joy. In this friendly guide, life coach Amy Johnson outlines a no-willpower approach informed by ancient wisdom and modern neuroscience to help readers break the cycle of negative thinking, make peace with their inner critic, and experience more self-confidence and freedom.”

Problem-solving Therapy (described here)

—F*ck Feelings by Michael Bennett

“The only self-help book you’ll ever need, from a psychiatrist who will help you put aside your unrealistic wishes, stop trying to change things you can’t change, and do the best with what you can control–the first steps to solving all of life’s impossible problems.”

Movement / Nature therapy (movement therapy description here, nature therapy description here)

—The Well-Gardened Mind by Sue Stuart-Smith

“The garden has always been a place of peace and perseverance, of nurture and reward. Using contemporary neuroscience, psychoanalysis, and compelling real-life stories, The Well–Gardened Mind investigates the remarkable effects of nature on our health and well-being.”

—The Nature Fix by Florence Williams

“An investigation into the restorative benefits of nature draws on cutting-edge research and the author’s explorations with international nature therapy programs to examine the relationship between nature and human cognition, mood, and creativity.”

—Forest Bathing by Qing Li

“As a society, we suffer from nature deficit disorder, but studies have shown that spending mindful, intentional time around trees–what the Japanese call shinrin-yoku, or forest bathing–can promote health and happiness. In this beautiful book–featuring more than 100 color photographs from forests around the world, including the forest therapy trails that criss-cross Japan–Dr. Qing Li, the world’s foremost expert in forest medicine, shows how forest bathing can reduce your stress levels and blood pressure, strengthen your immune and cardiovascular systems, boost your energy, mood, creativity, and concentration, and even help you lose weight and live longer. ”

See also our Mental Health Guide for more information and local resources – and never hesitate to ask for help!

Paris Daillencourt is About to Crumble by Alexis Hall

- Ann Leave a comment

From the  author of Boyfriend Material comes a sweet and scrumptious romantic comedy about facing your insecurities, finding love, and baking it off, no matter what people say in Alexis Hall’s Paris Daillencourt is About to Crumble . 

Paris Daillencourt is a recipe for disaster. Despite his passion for baking, his cat, and his classics degree, constant self-doubt and second-guessing have left him a curdled, directionless mess. So when his roommate enters him in Bake Expectations, the nation’s favorite baking show, Paris is sure he’ll be the first one sent home.

But not only does he win week one’s challenge—he meets fellow contestant Tariq Hassan. Sure, he’s the competition, but he’s also cute and kind, with more confidence than Paris could ever hope to have. Still, neither his growing romance with Tariq nor his own impressive bakes can keep Paris’s fear of failure from spoiling his happiness. And when the show’s vicious fanbase confirms his worst anxieties, Paris’s confidence is torn apart quicker than tear-and-share bread.

But if Paris can find the strength to face his past, his future, and the chorus of hecklers that live in his brain, he’ll realize it’s the sweet things in life that he really deserves. (from the publisher)

If you like baking shows and watching people overcome their fears and find inner strength and value, this lovely, quick-read romance is perfect for you!