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Talking About Mental Health
Mental health is a varied and complex topic, with different effects on different people. Talking about it can be deeply personal.
As a result, engaging in conversations about mental health is both crucial and can be quite difficult. Begin by focusing on support, speaking constructively and providing whatever help you can — even if that simply means connecting them with someone more experienced.
STARTING A CONVERSATION
Beginning this conversation can often be the most difficult step. Choose a quiet, comfortable environment where distractions are minimized. Approach the discussion with an open mind, allowing the individual to express their experiences and how this mental health condition affects their life. Above all, be patient. Discussing mental health may be challenging for them.
HELPFUL PHRASES
Sometimes what we say doesn’t reflect the care and concerns we have. Rely on helpful phrases that show you’re attempting to reach out, rather than judge. They include: “How can I help?”
“You are not alone in this.” “You are valued.” “I’m here to listen.” “I appreciate your openness.” “That sounds really challenging. How are you managing?”
BEING CONSTRUCTIVE
Encourage them to seek assistance, help them find resources that could aid in overcoming those challenges and ask about obstacles they may face in accessing this help. Improve your own understanding of mental health issues and discuss self-care strategies that may be beneficial. Offer support in their pursuit of care and commit to being a reliable source of support over time.
WHAT TO AVOID
Individuals with mental illness often face insensitive remarks about their experiences. It’s important to avoid trivializing their struggle. Joking about mental health can be misconstrued as mockery. Someone may even laugh in response, but that’s often a coping mechanism rather than a reflection of how they feel. Avoid using sarcasm and refrain from displaying hostility. Avoid diagnostic judgments or questioning their medical choices.
THE ROAD AHEAD
It’s important to remember that the decision to pursue therapy or medication is theirs to make. Encouraging someone to get help is important, but so is discussing things in a supportive and non-judgmental manner. Whatever happens, their actions are not a reflection of you. Many mental health disorders can lead to irrational thinking.
There are many stages to a mental health journey and they may not be prepared to take certain steps or be able to nurture external relationships in the moment.
Here’s how to spot one of the leading causes of death today in the United States.
Some 50,000 Americans die by suicide annually, regularly making this one of the Top 15 leading causes of death in the United States according to the U.S. Centers for Disease Control and Prevention. More than a million people attempt suicide each year, with hundreds happening each day. That’s why recognizing the warning signs is so important. Together, we can help prevent a tragedy.
RISK FACTORS
Research has shown that certain factors increase the likelihood that someone will contemplate, attempt or die by suicide. Among them are mental health disorders, particularly mood disorders such as schizophrenia, personality disorders and anxiety disorders. Chances may increase with substance abuse disorders, and for those who feel hopeless or deal with impulsiveness or aggressive behaviors.
Having a history of trauma or abuse can play a role, along with job stress, financial losses and relationship
changes. Doctors focus on those with a familial history of suicide, noting that there can be localized clusters of suicide. Be on the lookout for those who lack social support and have feelings of isolation. Risk factors also include inadequate access to health care, notably for mental health and substance abuse treatment.
WHAT TO LOOK FOR
Pay close attention to anyone expressing thoughts about wanting to die or discussing self-harm, those who are
seeking means to end their life, such as researching methods online or purchasing firearms. Other key indicators are voicing feelings of hopelessness or a lack of purpose, mentioning feelings of being trapped in unbearable situations and describing feelings of being a burden to others.
Watch for increased alcohol consumption, anxious or agitated behavior, or engaging in reckless activities. They may experience disrupted sleep patterns, whether too little or too much, withdraw from social interactions or
isolate themselves, display signs of anger or discuss revenge, and show extreme fluctuations in mood.
If you or someone you know displays any of these warning signs, seek help immediately. The Suicide Prevention Lifeline can be reached at (800) 273-8255 or through the 988 Suicide and Crisis Lifeline. Call, text or chat with trained counselors who will provide support and connect people with needed resources. Help is available 24 hours a day, seven days a week.
Mental illness often manifests in our youth, so it’s important to be aware of the signs.
Issues with mental health most often emerge when we’re young. In fact, the American Psychiatric Association reports that half of all mental disorders begin by age 14. Experts say 75% of all disorders have begun by age 24.
Severe disorders are typically preceded by less severe issues that often aren’t brought to the attention of doctors, according to the National Institutes of Health. Some anxiety issues, including phobias and separation anxiety disorder, also arrive early with a median age range of 7-14.
So, recognizing the earliest warning signs is critical so that there can be timely intervention for young people. Unfortunately, specific symptoms may emerge in developmental stages when they are still acquiring language and communication skills. This limitation can make expressing feelings and thoughts challenging so pay close attention to behavioral changes as potential warning signs.
Look for significant mood fluctuations, including irritability, euphoria and anger. There may also be changes in sleep patterns or appetite, withdrawal
from social interactions and decreased performance in academic, professional, or social contexts. Be on the lookout for difficulties with concentration, memory and thinking, as well. Having one or two symptoms may be typical or even simply temporary but dealing with several should be cause for concern.
If you see the signs, see a doctor right away — particularly if there are thoughts of self-harm or harming others. Prompt treatment can reduce the severity of an illness or potentially delay
its onset. Research shows that early intervention leads to better outcomes, preventing hospitalization and easing symptoms.
Begin with an evaluation from a qualified mental health or healthcare professional, rather than relying on online resources for diagnosis. They’ll begin by assessing the severity of these symptoms. If they have begun to interfere with daily functioning, doctors will immediately craft a personalized treatment plan.
Spas are often considered havens of relaxation, self-care and rejuvenation.
However, for many individuals, especially those in larger bodies, the spa experience can lead to feelings of exclusion, discomfort or even shame. This reality has spurred a growing movement toward body inclusivity in the wellness industry.
Advocates like Sky McLaughlin and Sherilyn Trompetter, Canadians who have traveled to more than 80 countries, found that, while spas around the world promise luxury, they often fall short in accommodating a wide range of body types. Their own experiences with fat phobia in spas sparked a passion to change the industry for the better.
A CALL FOR CHANGE
In 2022, Trompetter’s visit to a spa with friends underscored the need for bodyinclusive practices. After multiple requests for a robe that fit, she was left feeling embarrassed and uncomfortable, casting a shadow over what should have been a restorative and celebratory experience.
“I felt bad about my own body, but I also felt bad for the other person, because it’s the system. They were not empowered,” Trompetter explained. “They’re not at fault. That was a procedure they had and the intake process. We want to let people know there are simple fixes for this.”
This experience prompted Trompetter to avoid returning to the spa, and discouraged her friends from returning as well. The situation was a stark reminder that without more inclusive practices, spas risk alienating clients and damaging their reputations.
After creating a course and an ebook on inclusive marketing strategies for spas, McLaughlin and Trompetter delved deeper into international best practices. They discovered that while many spas follow protocols like offering robes and towels in lockers upon arrival, these practices don’t always account for diverse body types.
Their research led to simple yet effective solutions for spas to create more welcoming environments. One suggestion is revamping the intake process to include sizing options, ensuring that every guest has the proper robe and towel waiting for them. Another idea is to clearly label extra robes and towels and make them easily accessible in changing rooms, so guests don’t have to ask for larger sizes in a vulnerable state.
SPA GOING IN A LARGE BODY
Finding the right spa can sometimes be a challenge for people with large bodies. A call ahead might help avoid embarrassment. Look for spas that have larger massage tables with high weight limits.
Some spas will offer extenders on a bed to provide more comfort.
When making a reservation, request a robe size — or bring a personal spa bag with your own robe in it.
Scout a spa out before you book an appointment and ask for a tour. Are there therapists of all sizes? Does the artwork and marketing material display people of all sizes? Does the furniture accommodate larger bodies?
Many spas are committed to welcoming people of all body types into their spaces, even while some have been thoughtless about accommodating people who do not fit beauty standard stereotypes.
As more people look for unique ways to practice wellness, such things as cold treatments and thalassotherapy are experiencing a surge in popularity.
Wellness seekers embrace such experiences as invigorating cold plunges and book visits to Nordic spas as they look for ways to boost their circulation, reduce inflammation and improve overall well-being.
NORDIC SPAS
A Nordic spa is inspired by Scandinavian wellness traditions, particularly the concept of hydrotherapy, which uses contrasting hot and cold treatments to promote relaxation and recovery. The typical Nordic spa experience involves a cycle of warming up the body, cooling down with cold exposure and resting.
This cycle is repeated several times and can include saunas, steam rooms, hot tubs and most notably, cold plunges or showers. The sharp shift from hot to cold stimulates blood circulation, relaxes muscles and helps remove toxins from the body. Nordic spas often feature serene, nature-inspired environments, enhancing the calming and restorative effects of the treatment. The ritual can improve both physical and mental wellness, leaving participants feeling refreshed and invigorated.
COLD PLUNGES
Cold plunges, another growing trend, are frequently included in wellness routines for their energizing and restorative effects. Typically, a cold plunge involves immersing the body in water between 50-60 degrees Fahrenheit for a few minutes. This practice, rooted in ancient cultures like the Romans and Japanese, has
been found to increase circulation, reduce muscle inflammation and speed up recovery from exercise or injury.
Cold exposure causes blood vessels to constrict and then dilate, which stimulates circulation and brings fresh, oxygenated blood to the skin and muscles. This process helps relieve pain, reduce swelling and speed up healing. Beyond the physical benefits, cold plunges are known to increase mental clarity and elevate mood, as they trigger the release of endorphins and other feelgood chemicals in the brain.
Spas are offering them in a number of different ways from showers that dump large amounts of icy water on the guest with the tug of a rope to pools that guests immerse themselves in for anywhere from several seconds to a few minutes.
THALASSOTHERAPY
Thalassotherapy originated from the Greek word
“thalassa,” meaning sea. This therapy involves using seawater and marine products like seaweed and algae for their therapeutic benefits. Practiced for centuries in Europe, especially in coastal areas, thalassotherapy is believed to nourish the body with essential minerals, improve circulation and promote skin health.
Often found in wellness centers by the sea, thalassotherapy can include treatments such as seawater baths, wraps and cold-water jets. Many people seek thalassotherapy for its detoxifying properties and its ability to improve skin conditions like eczema and psoriasis. Medical News Today reported that a few studies indicate it may help with such conditions as fibromyalgia and musculoskeletal disorders when used in combination with traditional medical treatments.
Some common forms of thalassotherapy treatments include bathing, swimming, hydromassage, aquatic exercise and applying sea products (such as seaweed or sea salt) to the body.
Spas looking to provide authentic experiences for their guests are turning to treatments rooted in the ancient traditions of India. Vedic treatments are one source of holistic approaches to wellness.
These treatments are based on principles from the Vedas, a collection of ancient Indian scriptures that offer wisdom on how to live a balanced and healthy life. Vedic philosophy emphasizes the interconnectedness of mind, body and spirit, aiming to promote harmony and well-being through natural, time-tested methods.
PHILOSOPHY OF VEDIC WELLNESS
Vedic treatments are often based on Ayurveda, the 5,000-year-old system of natural healing derived from the Vedic texts. The word “Ayurveda” translates to “the science of life,” reflecting its holistic approach to health and well-being. Ayurveda focuses on balancing the three doshas — vata (air and space), pitta (fire and water) and kapha (earth and water) — which represent different energies within the body.
According to Vedic philosophy, when these doshas are out of balance, illness and discomfort can arise. By restoring balance, Vedic treatments aim to prevent and treat various physical, emotional and spiritual ailments.
COMMON VEDIC SPA TREATMENTS
Several types of Vedic treatments can be found in spas, all of which work to align the mind, body and
spirit using natural, herbal remedies and therapeutic techniques.
■ Abhyanga (ayurvedic massage): This full-body oil massage is one of the most common Ayurvedic treatments. Warm, medicated oils are chosen based on the individual’s dosha and massaged into the skin to nourish, detoxify and promote circulation. Abhyanga is believed to calm the nervous system, reduce stress and improve overall vitality.
■ Shirodhara: This deeply relaxing therapy involves the continuous pouring of warm oil or herbal liquids onto the forehead, or “third eye” area, followed by a gentle head massage. Shirodhara is designed to balance vata dosha, reduce anxiety and promote mental clarity. It’s particularly effective for stress relief, insomnia and headaches.
■ Udwarthanam: This invigorating treatment uses
herbal powders or pastes in a deep, dry massage that is intended to detoxify the body and improve circulation. Udwarthanam is often used for its slimming effects and to reduce the appearance of cellulite, as it helps break down fat and promotes lymphatic drainage.
■ Swedana (herbal steam therapy): Swedana is a form of heat therapy where the body is exposed to herbal steam to open pores, remove toxins and promote sweating. It’s often used with Abhyanga to enhance detoxification. Swedana helps balance the doshas, especially Kapha, by promoting weight loss and boosting metabolism.
■ Nasya (nasal therapy): Nasya involves the application of medicated oils into the nasal passages, which is said to clear sinus congestion, improve breathing and support mental clarity. It is particularly beneficial for individuals with respiratory or allergy issues and helps balance the kapha dosha.
If yoga has never been your vibe because it is too calm and peaceful, you may be a candidate for rage yoga. While it is very mindful, there is nothing demure about it.
Rage yoga, an unconventional approach to yoga that blends traditional poses with loud music, cursing and primal screams, helps people release pent-up anger and stress. Founded by Lindsey Istace in 2016, rage yoga takes the calming practice of yoga and flips it on its head — inviting participants to yell, swear and even sip on a beer as they flow through their poses.
While it may sound unorthodox, the goal of rage yoga is the same as any other yoga class: To achieve mindfulness and relaxation, albeit through unconventional methods.
“Everybody always pictures a bunch of people just screaming F-words and blasting metal and for sure, that can absolutely be a feature,” Istace said. “But honestly, the flow of rage yoga is very similar to that of a regular yoga class.”
WHAT IS RAGE YOGA?
Rage yoga encourages emotional release and empowerment by allowing participants to fully express their anger, frustration or stress. Classes typically feature loud rock or metal music, freeflowing curse words and an emphasis on cathartic movement. Instructors lead students through a series of yoga poses, breathwork and stretches, but unlike traditional yoga, there’s no pressure to maintain inner peace. Instead, participants are encouraged to shout, growl or curse whenever they feel the need.
Despite its edgy exterior, rage yoga maintains many of the core elements of traditional yoga. It focuses on mindfulness, breath control and flexibility, while offering a therapeutic outlet for emotions that can often feel stifled in everyday life.
“There is a lot of energy behind your curse words,” Istace said. “Culturally, we’ve put such focus on them for a long time, that there is power in just owning them.”
BENEFITS OF RAGE YOGA
Rage yoga is particularly appealing to those who might not connect with the calm, quiet atmosphere of a typical yoga studio. For some, the practice of traditional yoga can feel too restrictive or emotionally stifling. Rage Yoga offers an outlet for those who need to release built-up tension in a more vocal and physical way. Some practitioners even offer it in breweries or other nontraditional spaces.
By combining physical movement with emotional release, rage yoga helps participants de-stress, improve flexibility and boost mental clarity. The inclusion of humor and irreverence makes the practice more approachable, especially for beginners.
One example of rage yoga are “fist unicorns.” During class, participants are encouraged to raise their fists to the sky with the middle finger extended, making an expression of defiance and power.
Rage yoga isn’t for everyone, but for those looking for a nontraditional way
to release stress, it can be a transformative experience. Whether you’re yelling through your warrior pose or laughing with fellow participants, rage yoga provides a space to let go, unwind and feel empowered in your own skin.
Imagine closing your eyes in a quiet, dark room and floating on salt water. At many wellness centers and spas, they invite you to do more than imagine.
Float pods and float rooms are popping up all around the country as a treatment that induces deep relaxation and promotes wellness.
Some athletes swear by it as a way to recover from sore muscles and injuries and it is popular among NFL players.
Float therapy, also known as sensory deprivation or flotation therapy, involves lying in a float tank or pod filled with body-temperature water infused with a high concentration of Epsom salts (magnesium sulfate), creating a buoyant environment that mimics the sensation of floating on the Dead Sea. By eliminating external stimuli like light, sound and touch, float therapy offers an unparalleled experience of serenity, with both physical and mental health benefits.
HOW FLOAT THERAPY WORKS
At the heart of float therapy is the concept of sensory deprivation. In a float tank, the absence of noise, gravity and visual distractions allows your body and mind to enter a deeply meditative state. The water, typically heated to match your body temperature, feels almost
imperceptible, creating the sensation of floating weightlessly. The magnesium sulfate in the water helps relax muscles, reduce inflammation and soothe the skin.
Because the concentration of salt is so high, even people who say they are unable to float in normal water have no difficulties doing so in the float tanks.
Float sessions typically last between 60 and 90 minutes. Many spa-goers report that after the first 20 minutes of initial adjustment, their minds begin to drift into a peaceful state, similar to the feeling of meditation or sleep. The calming effects of sensory deprivation make float therapy ideal for people dealing with stress, anxiety or chronic pain.
Most people float naked, but because of the high concentration of salt, users are encouraged to cover any scratches or sores with petroleum jelly, which the spa typically provides. Do not shave 24 hours before floating for the best experience. Showering beforehand is typically required and recommended afterward. Wear earplugs (again, usually provided by the spa).
Many spas ban people from floating if in the 14 days prior they have dyed their hair, gotten hair extensions or used tanners or bronzing lotions.
HEALTH BENEFITS
Float therapy offers a wide range of benefits that extend beyond relaxation. Physically, the zero-gravity environment relieves pressure on the joints
and muscles, making it an effective treatment for individuals with conditions such as arthritis, fibromyalgia or chronic back pain.
The magnesium in the Epsom salts is absorbed through the skin, further helping to relax tight muscles, reduce inflammation and aid recovery after workouts or injury.
Mentally, float therapy can help alleviate symptoms of anxiety, depression and insomnia. Research has shown that float therapy can lower cortisol levels, the hormone responsible for stress, and increase endorphins, the body’s natural mood enhancers. Some users describe a heightened sense of clarity, creativity and focus after a session, making float therapy a go-to for professionals seeking mental rejuvenation.
Avoiding Compassion Fatigue
It’s been a very challenging era, with political turmoil, natural disasters, international conflict, a global pandemic and mass shootings. That’s to say nothing of the stress and emotional toll that can sometimes surround our personal lives. Helping others through it all is rewarding work, but these kind efforts can take a toll over time. Here’s how to avoid compassion fatigue:
UNDERSTANDING BURNOUT
Burnout can be a component of compassion fatigue, but the American Psychological Association notes that these are two distinct experiences. Many healthcare and frontline workers may find that their compassion fatigue is misidentified as burnout, but the reality is more nuanced. Those with compassion fatigue are not merely tired but are also grappling with the effect of traumatic events on top of their own challenges. Compassion fatigue is closely associated with secondary traumatic stress. These conditions predominantly affect professionals in caregiving roles, including healthcare providers, first responders, mental health practitioners, legal professionals and service workers.
RECOGNIZING THE SIGNS
At its most severe, compassion fatigue can significantly impair both your job performance and your ability to engage in daily activities. Key symptoms include mood fluctuations, including negativity and cynicism, and feelings of anxiety or depression, irritability and
quickness to anger. Look for feelings of social detachment and withdrawal from relationships, increased likelihood of self-medication or addiction and difficulty concentrating or retaining information. You may suffer from sleep disturbances or persistent fatigue, changes in appetite and digestive issues and frequent headaches.
START A CONVERSATION
Compassion fatigue can be profound and may disrupt your daily and professional lives. If you find that your symptoms are becoming serious, consult a physician. They might refer you to a psychologist or psychiatrist
who specializes in trauma. Treatment options will vary based on individual circumstances, but effective strategies often include improved self-care practices such as prioritizing nutrition, sleep, hydration, relaxation and exercise. Next, start a wider conversation by sharing your experiences with supervisors and colleagues. You may not be alone in these feelings. Your organization might be able to implement changes to help with your workload. Fostering a sense of community is vital for healing and helps lower the risk of another bout of compassion fatigue.
If your first instinct is to help, you might find yourself feeling burned out these days.
There was a rapid expansion of telehealth and telemedicine services during the worst of the COVID19 crisis. Patients who were quarantined away from their doctors began conducting medical visits via chat, video calls or audio. Soon, the federal government and insurance providers began rapidly expanding telehealth programs.
HOW TELEMEDICINE STARTED
Online conversations conducted through secure software on computers, tablets and smartphones were initially scheduled simply to decrease the risk of exposure to illness for both parties. But telehealth had other, longer-lasting benefits that transcended the pandemic: Online visits minimized time away from work, eased the scheduling process and lowered transportation expenses. Most crucially, telehealth allowed people in underserved areas to get the treatment they needed from a doctor — even if they were very far away.
MEDICAL HEALTH NEEDS
More recently, telemedicine has helped to save lives in a new way by providing access to mental health professionals for millions of Americans. This growth has been as impressive as it has been needed: One recent study found that more than half of all U.S. counties didn’t have a practicing psychiatrist. As with visits with general practitioners, these therapy sessions can be held as needed, even during a lunch break from a worker’s vehicle. There’s unmatched convenience in scheduling appointments
without the need for travel and or long periods spent in the waiting room.
INSIDE THE NUMBERS
The Centers for Disease Control and Prevention reports huge increases in telemedicine — with simultaneous upticks in services provided and patient satisfaction. Medical specialists like therapists have more recently outpaced primary care physicians and surgical specialists in moving to telemedicine. But the responses were uniform about the quality of care: Some 77 percent of primary care physicians and 73 percent of medical specialists said telemedicine addressed patient needs as well as their
in-person visits.
IN-PERSON VISITS
Telehealth represents a big advancement in medical treatment, but it may not be suitable for every scenario. Situations involving family crises, suicidal ideation or suspected abuse typically require in-person consultations. Some therapeutic techniques may not adapt as well to virtual environments. Some patients simply prefer in-person sessions. But even then, this new and improving technology can be used to conduct quick follow-up sessions or for initial discussions when a pressing matter arises.
Changes forged during the pandemic era have transformed our approach to healthcare.
Hydrafacials have taken the skincare world by storm, offering a noninvasive, customizable treatment that addresses a wide range of skin concerns.
Known for delivering immediate, visible results with no downtime, the treatment is popular in spas and dermatologist offices alike. But what exactly is a hydrafacial, and why are so many people turning to it for glowing, rejuvenated skin?
A hydrafacial is a medical-grade facial that combines deep cleansing, exfoliation, extraction, hydration and antioxidant protection in one. The treatment uses a specialized device to perform these steps in a seamless process that’s gentle on the skin while providing powerful results. It is suitable for all skin types and addresses concerns like fine lines, wrinkles, elasticity, firmness, even tone, vibrancy, texture and congested or oily skin.
There are now several different patented systems that estheticians use to cleanse, exfoliate and hydrate the skin more effectively. These technologies allow the treatment to gently vacuum out impurities while simultaneously delivering nourishing serums, which helps improve the overall texture and appearance of the skin.
TYPES OF HYDRAFACIALS
Nearly every spa seeks out a way to customize their hydrafacial offerings to set them apart from their competitors and offer a unique experience for their guests. Many offer several different types of hydrafacials tailored to specific skin concerns.
Basic options focus on deep cleaning, exfoliation and hydration. Other treatments add boosters to address concerns like hyperpigmentation, fine lines or acne. Deluxe treatments add lymphatic drainage therapy to reduce puffiness and improve detoxification. LED light therapy might also be included to further enhance skin healing and boost collagen production.
BENEFITS
The benefits of hydrafacials are numerous. These treatments offer deep hydration, helping to plump the skin and reduce the appearance of fine lines and wrinkles. They improve skin tone and texture, making the
complexion appear smoother and more even. Because the treatment includes exfoliation and extraction, it unclogs pores, reduces acne breakouts and minimizes the appearance of large pores.
Hydrafacials are known for their gentleness. Unlike many other skin treatments, there is no peeling or irritation afterward, making them a popular choice for those with sensitive skin. The non-invasive nature means there’s no downtime, and clients can resume normal activities immediately after treatment.
WHAT TO EXPECT
A hydrafacial treatment typically lasts 30-60 minutes, depending on the type chosen. A deluxe treatment that combines a facial with massage might last 90 minutes. It starts with a deep cleansing step, followed by a gentle exfoliation using a mild glycolic and salicylic acid peel. Next, a vacuum-like suction removes impurities from pores, followed by hydration using
special serums filled with antioxidants, peptides, and hyaluronic acid.
Most people find the experience relaxing, and the results are visible immediately. Skin appears fresh, glowing and healthier after just one session. Depending on skin concerns, treatments can be done monthly or seasonally to maintain optimal skin health.
It’s nearly impossible to peruse a spa’s facials menu without encountering hydrafacial treatments.
