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5 Must-Reads for Mental Health Awareness Month

May 1, 2023 | Uncategorized

Books are a powerful way to understand you or a loved one’s mental health journey

May is Mental Health Awareness Month, a time to raise mental health awareness and erase the stigma surrounding mental illness. Books are a powerful way to gain insight, empathy, and practical tips for navigating your mental health journey or understanding that of a loved one. This month, the EFR team is sharing five mental health-related books in their personal library that can inspire, educate, and uplift. Whether you’re struggling with mental health challenges or simply interested in learning more about the topic, we hope you find valuable insights, support, and new favorite additions to your reading list.

Podcast Host Johanna’s Pick

Love, Zac by Reid Forgrave

Zac Easter was a tough young man in small-town Iowa who could not take the pain anymore after living with traumatic brain injuries he sustained while playing high school football. Our culture’s obsession with football led Zac and those who cared for him to ignore the signs of chronic traumatic encephalopathy (CTE) until it was too late. Reid Forgrave brings Zac’s story to life in his book Love, Zac by speaking with Zac’s family, friends, community, medical professionals, sports historians and sharing passages from Zac’s diary. He challenges readers to consider what values and ideals we want to pass on to generations to come.

“I recommend this book to parents of young children and teenagers who play or are interested in playing contact sports. Zac’s life and death are an important reminder that the body and brain have limits and that mental health is often impacted by physical injuries and brain trauma.”

– Johanna Dunlevy, Emotion Well Podcast Host

Go beyond the book.

Brenda Easter, Zac’s mother and founder of CTE-Hope, joins us on Emotion Well to share her family’s journey through Zac’s mental health struggles and how even in his absence, his story lives on and makes a difference for future generations of kids who play sports. 

Football killed Zac Easter. But before it did, before the head trauma inflicted by concussions became too much to bear, he recorded it all in his diary, hoping that his story might ensure that what happened to him wouldn’t happen to others.

Wellness Specialist Kylie’s Pick

Go beyond the book.

Why Has Nobody Told Me This Before? by Julie Smith

Your mental health is just as important as your physical health. Dr. Julie Smith’s book Why Has Nobody Told Me This Before shares the secrets of a therapist’s toolkit for dealing with and understanding life’s challenges. In this book, you receive expert advice and practical skills to help you process emotions and cope with things like stress, anxiety, grief, and self-doubt. In addition to tackling every day issues, you will learn how to develop resiliency, build self-confidence and find your motivation so that you can care for your mental health every single day.

“I like this book because it covers a variety of topics essential in caring for your mental well-being. The way the book is organized makes it easy to find the topic and resources you need in that moment, making it a valuable addition to your mental health toolbox. It’s also a really great resource to turn to for support while waiting for your next counseling appointment.”

– Kylie Mitchell, Wellness Consultant

Prevention Specialist Haley’s Pick

The Body Keeps the Score by Bessel van der Kolk

Trauma is a common life experience. This means it important to learn how to cope with traumatic stress for your health and the health of those around you. Dr. Bessel van der Kolk’s book The Body Keeps the Score explores how the stress from traumatic experiences literally rewires how our brain handles pleasure, engagement, control, and trust. This book offers healthy alternatives to coping with traumatic stress with techniques like mindfulness, play, yoga, and therapy.

“I recommend this book because it gives readers a deep dive into the impacts that trauma can have on the body and brain. This book also dives into the power of resiliency and the importance of exploring your mind.”

– Haley Pederson, Prevention Manager

Counselor Amanda’s Pick

You’d Be Home Now by Kathleen Glasgow

People have many opinions on who Emory is. At school, she is the rich girl; at home, she is the good one – in comparison to her stoner older brother, Joey. Up until the car accident, no one knew just how bad Joey’s drug addiction was. As Emory starts her junior year, she realizes that people are more than they appear and she is ready to decide who she is for herself. Kathleen Glasgow’s book You’d Be Home Now is a heartbreaking story that explores how the opioid crisis affects us all.

“I recommend this book for young adults and adults as well. It is an enjoyable read, but also provides the teenage perspective on how difficult it can be to deal with “adult issues” and trauma, while trying to manage school and friends.”

– Amanda Khader, Child and Adolescent Clinician

Life Coach Barb’s Pick

The Question Behind the Question by John G. Miller

No good comes by pointing fingers or playing the blame game. Rather, to move forward, we need to recognize the power of personal accountability. Learn what questions to really ask yourself to eliminate blame, victim thinking, complaining, and procrastination with John G. Miller’s book The Question Behind the Question. You will learn how to put personal accountability into practice to help you learn, grow, and change in both your personal and professional life.

“What I like about this book is that it’s a quick read with a lot of practical tips included in a short book. Even if you only implement one or two tips, you’re sure to experience better outcomes. I recommend this book to anyone who has good intentions to make positive changes, but struggles to feel like they have any power over their situation. This book helped me see the power of the questions we ask ourselves. Asking better questions leads to better outcomes!”

– Barb Ranck, Life Coach

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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