Those that raise their right hand to serve our country in the military, make a minimum of two huge transitions during their lifetime; the transition in by taking an oath to support and defend the Constitution of the United States against all enemies, foreign and domestic; and the transition out. Personally, I remember my transition into service being filled with a spectrum of emotions and above all, the feeling of being proud—proud to be able to make the commitment to my country; proud to say I was a member of the most elite military in the world; proud to become part of something bigger. Though each experience is unique, I believe feelings of pride are common with those that make the commitment to serve their country. Military members are immediately immersed in an unfamiliar world with new rules, language, friends, and many new opportunities. It is a time filled with excitement, change, growth, and fear of the unknown. Many military members look back on this time with fond memories—many with a yearning to go back, like the common wish to reunite with childhood. In contrast, the transition out of the military, also a huge transition point in one’s life, is not the same. I’d like to offer my unique personal experience of what I found most challenging and provide some excellent resources that are available to all veterans and family members through the Transition Assistance Program and Military and Family Life Counseling Program.

The Challenges of Transitioning Out of Service

For me, the “transition out time” was a period filled with excitement and opportunity for growth, but it was not at all easy to navigate. Although I had always had a plan in my head for what I would do once I was discharged, the guidance and resources were not as formulaic as the transition into military life. I was excited to become a civilian free to take any job I wanted, but it was overwhelming not to have concrete steps for how to get there.

It is widely known that the military has a way of building its members up to feel as though they can accomplish anything and believe that they have a step up when it comes to the civilian population. While this may be true, it can be harmful to solely rely on this expectation. It is better to be aware of the potential challenges in advance so you can arm yourself with available resources and tools to navigate a successful transition.

In my experience, these are the top three challenges when transitioning back into civilian life:

1. Unrealistic expectations

• It will be easy to get any job I want.
• I will get paid more as a civilian doing the same thing.
• Working 40 hours a week will be east compared to being on call 24 hours a day.
• My experience will be respected; everyone loves military members.

I will get paid enough retirement that I won’t need to work.

2. Loss of identity

• No longer a leader or looked up to by others daily
• Loss of purpose
• No one really understands what you did in the military
• Bored with the new job
• Loss of connection to your familiar support system
• Work no longer makes a difference on a large scale
• Communication style in the civilian world is not the same

3. Limited immediate support 

• Just a number to the VA
• No longer have a chain of command to help
• Waiting list to get support
• Navigating resources alone

Combat Veteran’s Careers states, “The military provides a sense of purpose, well-defined roles and hierarchy, camaraderie, honor and mission—things that can be hard to find or define in the civilian world.” In my experience, this could not be more true. Although I planned and prepped for my exit, I still fell victim to some of these common beliefs and challenges. So, if you have a plan—or even if you don’t—I encourage you to take advantage of the programs and resources available to you while you are still in service to get a jump start on your transition to a successful civilian career. Here are a few I found helpful, and that Magellan Federal assists in delivering.

Available Career Resources

Transition Assistance Program (TAP)
The Department of Defense TAP provides lots of information, tools, and training to share tips on everything from resume prep to financial planning. For example, I remember them bringing in models to our installation from a local suit store to help us prepare for business dress. TAP is available to all transitioning service members and has a wealth of eLearning guides, trainings, and workshops. Connect with your local Transition Assistance Office or view more information on the DoD TAP website.

Military and Family Life Counseling Program (MFLC)
Military and Family Life Counselors (MFLCs) are on the ground at installations around the world providing confidential non-medical counseling to service members and their families to address issues such as improving relationships, stress, parenting, and grief. MFLCs are also armed with a plethora of training resources specific to making the transition from the military to civilian life. I highly suggest connecting with an MFLC at least a year out from your final separation date, even if it is just to help you organize your thoughts and help you more clearly define the path to your future. Contact your installation’s Military and Family Support Center to get started.

Education and Employment Initiative (E2I)
E2I is a Department of Defense program that assists wounded, ill, and injured Service members with education and career opportunities as part of their recovery and transition to civilian life. E2I’s Regional Coordinators work with Service members to identify skills and match those skills to a desired career path. Contact your Regional Coordinator to request an application, or visit the E2I website.

Tips for Successful Transition
While these programs and other resources will help you build a good foundation, it is ultimately up to you to put a detailed plan in place and complete the necessary steps to prepare for your civilian career.

1. Learn about careers—complete a self-assessment, compare occupations, and research industries
2. Find training—research basic adult education, apprenticeships, certifications, and scholarships
3. Network—connect with professionals in your career of choice to help with advice, job leads, and contacts; inform them of your skills and employment goals

It’s never too early to get a head start on preparing for a career that’s best for you and your family after service. I hope these tips will get you started planning today with confidence.

References
• CombatVeteranstoCareers.org, “5 Reasons Veterans Struggle to Transition to the Civilian Workforce,” view article
• Military OneSource

Have you ever been so happy or upset that it was difficult to function and go about your daily tasks and responsibilities? Or maybe something was bothering you and you didn’t feel quite right, but you couldn’t pinpoint exactly why. Sometimes it’s easy to identify our emotions, especially when they are very strong or overwhelming, like in the case of grief or joy. Other times, it can be more difficult, such as when experiencing shame or even love.

Identifying our emotions is a first step in managing them, and both are important skills in getting through life’s ups and downs and feeling more in control about how we approach and react to people and situations. Of course, we must feel our feelings. We should acknowledge and celebrate happy times, listen to our instincts if we are afraid, and otherwise give ourselves the time we need to fully experience our emotions. In this post, we’ll focus on and provide support for when we are struggling with nagging or intense emotions.

Recognizing your emotions

You might be wondering why recognizing your emotions and feelings is important. Maybe you think it’s obvious what you are feeling at any given moment. In some cases, it is. Even then, it is important to name the emotion or feeling. This allows you to get what you need from it and effectively manage it so it doesn’t become disruptive in your life. It can be difficult to deal with an emotion and move on if you haven’t identified what it is.

For example—You’re sitting at your desk at work and not feeling like yourself. You’re anxious about the work you must complete. You could sit there and continue trying to push through with the nagging feeling. Or you could take a moment to identify and name the emotion so you can take the appropriate steps to move on from feeling less than your normal self. This could be as easy as saying to yourself, “I am overwhelmed.” Now that you’ve identified the emotion and given a name to it, you can use your knowledge about how to deal with feeling overwhelmed and seek additional help if necessary.

A great resource for helping to identify your emotions is an emotion wheel. Magellan provides a tool you can use here. Print it or keep it open in your web browser so it’s handy when you need to name an emotion that may be distracting you or getting you down.

Accepting your emotions

You’ve recognized and named the emotion you’re feeling. Now what? What do you do to get to a better place of focus and contentment? You can start with accepting what you’re feeling is legitimate and worthy of your attention. And while you may not be happy about the situation that is causing your emotional response, we know that situations will arise that are out of our control. For instance, we may experience negative emotions due to a breakup with a partner, seeing a child make a poor decision, or watching a friend go on the vacation we so badly want. No matter the situation, fighting our emotions only serves to give them more fuel to thrive, which may not be exactly welcomed.

A tool to help you accept your reality and let go of resentments is called radical acceptance. Find more on this technique along with a short video and helpful exercise worksheets linked on our website for Mental Health Month.

Managing your emotions

When we know what we’re feeling, have accepted it, and are giving ourselves grace to deal with it, we’re in a better place to act and feel better. One technique that can help you do this is looking at your thoughts from a different perspective. For example, if you’re feeling lonely, think about the supports that are available to you—some may be just a phone call away. When you flip that lonely feeling and remember there are people who are there for you, your thoughts become more rooted in reality. You can then take action to feel less lonely by calling upon family or friends or searching online for ways to meet new people.

Throughout the often-challenging process of dealing with emotions, it’s important to be kind to yourself and practice self-care. Take time to do the things you enjoy. While you’re doing them, you can revel in the positive emotions you feel in the moment.

Support is also available in the form of mood tracking apps, which can help us understand the stressors and triggers that cause negative emotions. Find a clinically-reviewed list of these apps linked on our website for Mental Health Month.

Finally, when emotions are overwhelming and causing distress in your life, like causing changes in your personality, eating or sleeping habits, it’s important to seek the support of a therapist or other mental health or medical professional. You don’t need to suffer. There is help available that can make a difference.

Additional emotional support resources

For more on recognizing, accepting and managing emotions, visit our website for May Mental Health Month, MagellanHealthcare.com/Mental-Health-Month, and be sure to check out the Mental Health Awareness Campaign Toolkit.

According to the National Institutes of Health’s (NIH) National Institute on Alcohol Abuse and Alcoholism, alcohol contributes to more than 200 health conditions and about 99,000 deaths in the U.S. each year.[1] According to the CDC, one in six adults in the U.S. binge drinks with 25% doing so at least weekly.[2]

April is National Alcohol Awareness Month, which is a time to increase your personal awareness about alcohol abuse and alcoholism and to recognize these disorders, which can be treated.

Magellan Federal’s Senior Manager in the Adolescent Support & Counseling Services (ASACS), Allison Welliver, LMHC, MCAP, shares her insights on why this month is important. Welliver is a licensed mental health counselor and a master’s level certified addiction professional.

Q: Why is National Alcohol Awareness Month important?

Allison Welliver: National Alcohol Awareness Month is important because it brings awareness to alcohol abuse and dependency and allows people to be screened to see where their use of alcohol falls (low, moderate, or high risk for alcohol abuse or dependence). It also allows people to see how their use of alcohol compares to alcohol use by other people of the same age and sex.

Since alcohol is a legal drug, and so often used in social situations and celebrations, it can be difficult to see when alcohol abuse is happening.

Q: What are signs that someone is addicted to alcohol?

AW: Signs of dependence on alcohol can be behavioral/social or physical. Behavioral/social signs include secretive use, heavy drinking, drinking alone, drinking at inappropriate times of the day (in the morning), and continuing to drink despite the negative impact it has on your relationships, job, and health. Physical signs may include developing a tolerance, developing the “shakes” when not drinking alcohol, disrupted sleep, lethargy, or headaches, and needing a drink to alleviate negative symptoms.

Q: What is the connection between this addiction and mental health?

AW: Addiction and mental health problems are frequently comorbid, meaning that they often occur at the same time. It is a question of which comes first – does the mental health problem cause the addiction or vice versa? Many times, people turn to alcohol or other drugs to cope with mental health concerns that they are having. They could use alcohol to cover up depression or other pain underneath.

Q: What are some steps someone should take if they recognize they need help and what does Magellan offer to support someone who is dealing with alcohol addiction?

AW: First, reach out to a therapist. A therapist can evaluate your use and determine what setting is best to treat your alcohol use. Surround yourself with a positive, supportive network who understands that you need help. You may identify support through connecting with your company’s Employee Assistance Program (EAP), if one is available to you. When contracted with an employer, Magellan offers EAP services to employees and their household members who may question if their use is abnormal, or if they have been having problems related to drinking. EAP services, including counseling, are free and confidential.

Q: Is there anything you would like to add or any resources you want to provide?

AW: There is a free online screening tool that anyone can use to gauge their level of alcohol use. https://alcoholscreening.org/

Additional Resources

• NIH Rethinking Drinking
• Work Stress and Drinking: A Vicious Cycle?
• How to say no to drugs and alcohol
• Maintain Your Recovery During the Pandemic

[1] Helping Your Patients with Alcohol-Related Problems: https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol?utm_source=twitter&utm_medium=social&utm_campaign=jul-2022

[2] Centers for Disease Control and Prevention: https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm

April is the Month of the Military Child, which celebrates and acknowledges the children of our service members. While living with a military family member can make children resilient and strong, this lifestyle can sometimes make them more susceptible to bullying in a school setting.

The Army’s Adolescent Support and Counseling Services (ASACS) program is a wonderful resource for military families looking for bullying awareness and prevention tactics. The ASACS program provides confidential counseling for adolescents and families to help them thrive while supporting a loved one stationed overseas.

Magellan Federal provides 23 ASACS counselors and four Clinical Supervisors at 22 Department of Defense schools worldwide and is intimately familiar with bullying issues that are prevalent within the military adolescent population. If you are a teacher, counselor, parent, or caregiver, here are some effective techniques our counselors have used to educate and help safeguard military children against bullying.

Educate with Games with Prizes

Create a bullying awareness event to open a discussion about what bullying looks like and how to take action. Have students write down what they would do if their friend was bullied on a sticky note wall and participants spun a wheel to answer questions about bullying scenarios to win a prize. This helps children understand how to identify bullying and actionable skills they can call upon to get help.

Encourage Role Play
We have also found success with conducting lessons on healthy communication through role play. Ask kids to create skits to demonstrate different communication styles. These will help participants identify assertive, aggressive, passive-aggressive, and passive communication, body language, and appropriate social filters to promote healthy communication and dialogue.
Then discuss how other communication styles could be hurtful and why social filters help to improve relationships and decrease instances of bullying.

Organize a Kindness Event
Organizing a school-wide prevention activity can help promote kindness and gratitude on a greater scale. Encourage students to write notes to friends, students, teachers, and staff about what they appreciated about that person. One of our recent events had about 700 messages written!

Schedule Ongoing Discussions
Conduct mini lessons on topics such as bullying prevention and empathy building. Setting aside a scheduled time to chat about bullying-related topics will keep it top of mind and build trust. These talks can also be used as an alternative to detention.

Bullying is a serious issue for military children, who may be more vulnerable in school settings due to their unique lifestyle. As caregivers, educators, and advocates, we must collaborate to provide resources and support to create a safe and inclusive environment for all children. By implementing these effective techniques, such as educating through games, encouraging role play, organizing kindness events, and scheduling ongoing discussions, we can equip military children with the necessary skills to identify and stand up to bullying. Let’s continue to prioritize the safety and well-being of our military children, not just in April — but every day.

Discussions about mental health in the Black community shouldn’t be limited to Black History Month in February and BIPOC Mental Health Awareness Month in July. The conversations and action steps geared toward providing education, support, and resources require a year-round effort.

A recent article published by the Kaiser Family Foundation, shares that although Black people have made great contributions and achievements in the United States, “they continue to face many health disparities that adversely impact their overall health and well-being,” which have been “exacerbated by impacts of the COVID-pandemic, ongoing racism and discrimination, and police violence against and killings of Black people.”

What impact do these factors have on the mental health of individuals in the BIPOC community? Magellan’s medical director Rakel Beall-Wilkins, M.D., MPH shares her perspectives on depression and suggestions on ways to be supportive.

What is depression and what are some signs or symptoms?

Dr. Beall-Wilkins: Depression is a clinical illness characterized by:

• Prolonged periods of low or sad mood.
• Loss of interest or pleasure in activities.
• Changes in appetite, sleep or energy levels.
• Feelings of worthlessness or hopelessness.
• Thoughts of death or suicide.

Depression can be caused by medical illness, substance abuse, and stressful social, academic, or occupational situations, but it can also develop more readily in individuals who have a family history of depression or other mental health conditions.

Other signs of depression may include:

• Withdrawing from social activities, relationships, or hobbies.
• Escalating drug or alcohol use.
• Declining self-care in the form of poor personal hygiene and grooming.
• Expressing feelings of hopelessness, worthlessness, and/or helplessness.
• Neglecting to attend to chronic medical conditions or maintain follow-up with healthcare providers.

How does depression impact individuals in the Black community?

Dr. Beall-Wilkins: As of 2020, the National Survey on Drug Use and Health found that 6% of Black American adults and 12.9% of Black American adolescents experienced a major depressive episode within the last year. Despite increasing levels of depression within the Black community, studies also show that Black Americans are less likely than their White counterparts to receive psychotherapy or medications for their depressive symptoms. This disparity is largely attributed to limited access to healthcare coverage and culturally competent behavioral health providers, as well as pervasive cultural stigma.

Is it possible for someone to experience depression that is triggered by external factors and societal issues, such as violence, police brutality, political unrest, and racism? If so, how?

Dr. Beall-Wilkins: Yes, it is possible for depression to develop as a result of exposure to sociopolitical strife. In fact, during the week following the highly publicized death of George Floyd in May 2020, rates of depression and anxiety spiked from 36 to 41% among Black American respondents to the Census Bureau’s 2020 Household Pulse Survey.

Likewise, a 2018 study published in The Lancet found that police killings of unarmed Black Americans resulted in an increase in poor mental health days among Black American respondents. Though they may not know the victims of these circumstances personally, it is very common for Black Americans to collectively internalize the trauma of these events and feel despair over the possibility that a similar fate could befall them or their close family members and friends. Moreover, the repeated nature of these events can elicit sadness, hopelessness, and fear that things will never change.

What are tips for an individual that recognizes they are showing signs of depression?

Dr. Beall-Wilkins:

• Visit your doctor and seek treatment: Regularly follow up with a primary care provider to ensure there are no untreated or undertreated medical conditions that may contribute to the development or worsening of depressive symptoms.
• Stay connected: Stay connected to close friends, family, and spiritual community for support.
• Diet and exercise play a role: Eat a balanced diet and engage in physical activity for at least 30 minutes a day, three times per week.

Resources:

• National Alliance on Mental Illness’s (NAMI) cultural dimensions website for BIPOC/AAPI communities.
• DSM-5 (American Psychiatric Publishing, Copyright 2013 (American Psychiatric Association) 
• Stanford University 
• Anxiety and Depression Association of America 

Throughout March we’re celebrating National Social Worker Month by recognizing the over 600,000 social workers throughout the country who work tirelessly to solve social issues and improve the lives of individuals. Social workers spend every day improving the quality of someone’s life and continuing to advocate for their patients, which can be emotionally draining work that can often lead to burnout. We’re spotlighting three of Magellan Health’s social workers who each explain why they became social workers, and what is the most rewarding and challenging aspects of working in this field:

• Tara Karbiner, director of clinical services, has been with Magellan for 23 years.

• Margarita Dewalt, LSW, Community HealthChoices care manager, started at Magellan late last year.

• Trisha Dryzga, manager, clinical services, joined Magellan in 2016; has been in current role since 2020.

Continue reading to learn more from Tara, Margarita, and Trisha on their experiences as social workers:

Why did you become a social worker and what is the most rewarding aspect of working in this field? 

Tara: I always wanted to assist people when they were most at need and vulnerable.  I have always enjoyed helping people identify what their needs are and then trying to connect them to the right supports and services to meet those needs.  Making a difference in someone’s life can range from helping provide concrete services to just establishing a supportive relationship with them.    The most rewarding aspect is supporting a person in reaching one of their goals and seeing the impact that has on their life.

Margarita: I became a social worker because I wanted to make a difference or a change in someone’s life for the better. I wanted to be a resource or helping hands for those in need. The most rewarding aspect of being a social worker is seeing the impact that you have, big or small. I also enjoy helping others overcome their mental health and social needs by providing them with coping skills or ability to problem solve to live better lives.

Trisha: I grew up interested in behavioral health. In college I majored in Psychology and minored in Sociology. I had a sociology professor who was an LCSW and had an interesting career path. He talked to me about the possibilities in the social work field which piqued my interest. I went straight to graduate school and obtained my MSW in 2004. I find the work to be challenging and rewarding at the same time. The occasional success stories on both the individual and systems levels make the work rewarding. For my current role I find the teamwork aspect to be very rewarding. I am lucky to work with very caring, compassionate people who believe in their work and who take time to support one another.

What are some challenges you face being a social worker and how do you overcome them? 

Tara: The biggest challenges are the gaps within the system of care to best support people- there are deficiencies across all systems and many people go without the basic supports to reach their potential.  I try to brainstorm, and problem solve multiple solutions to the same issue so that we can pursue many ways to get the needs met.  As a social worker you need to never give up but keep pushing the system and advocating for your members to ensure they have what they need to be successful.

Margarita: A challenges I face being a social worker is often the lack of resources for vulnerable people in need. I hope that we can change this by raising awareness and finding opportunities and resources for providers to be able to provide those additional services, supports or programs.

Trisha: There are many challenges in social work, including having enough resources to meet the needs of the individuals we serve, often hearing and seeing some very difficult cases and constantly advocating for additional resources for those in need. In terms of overcoming these challenges I maintain hope that we can build a better mental health system, with increased flow to allow for everyone to access the right level of care at the right time. On days when it’s hard to hold on to that hope – I practice some extra self-care – go for a walk, read, or spend time with family.

Is there anything you’d like to highlight about working in this field? 

Tara: Social workers are compassionate, creative, persistent, and problem solvers.  At times social workers must take on the burdens of the members they support to allow the member some relief from the daily pressures.

Margarita: Working in the social work field has always challenged me to think outside the box and seek opportunities that could really change an outcome for the better.

Trisha: I think the work we do is very important to our society overall; social workers have an array of roles throughout our communities that assist with treatment and accessing resources.

What does National Social Worker Month mean to you? 

Tara: It is validating to have a month that recognizes many of the unsung heroes working daily to support members.

Margarita: National Social Worker month means that I can be a part of something greater than myself and that itself is so rewarding.

Trisha: It means recognizing the hard work and challenges social workers face every day. It brings awareness to the profession and shows that it is valued in our society.

Autism spectrum disorder (ASD) is a group of neurological conditions that affect brain development and can lead to challenges with social skills, language and communication, learning and behavior. In the United States, 1 in 44 children is diagnosed with ASD, and two percent of adults are estimated to have ASD.

Autism Awareness Month

Autism Awareness Month, observed annually in April, evolved from the Autism Society of America’s first National Autistic Children’s Week in 1972 and the United Nation’s official observance of World Autism Awareness Day on April 2, which highlight the need to improve the quality of life of those with ASD so they can lead full and meaningful lives and be an integral part of society.

How does autism awareness help individuals with ASD?

Autism awareness is knowing an individual has ASD and recognizing the signs and symptoms, such as social communication challenges, restricted interests and repetitive behaviors. Awareness can lead to acceptance and help with:

• Improved inclusion for people with autism
• Decreased bullying and exclusion
• Greater support in schools, at home, etc.
• A better understanding of ASD in communities
• Better integration of people with ASD into communities, jobs, etc.

Autism Acceptance Month

Today, Autism Awareness Month has evolved into Autism Acceptance Month. Organized by Paula C. Durbin-Westby, an autistic disability rights activist, Autism Acceptance Day was first observed on April 1, 2011 as a way to counteract negative images of autism prevalent in many autism “awareness” media pieces. Autism Acceptance Day and Autism Acceptance Month quickly became popular in the autistic community. In 2021, the Autism Society formally adopted the name Autism Acceptance Month to foster acceptance and ignite positive change in the lives of those with autism and their families.

How does autism acceptance help individuals with ASD?

Autism acceptance means moving past surface impressions; including individuals with ASD in your activities; and helping them to develop and thrive in the community, and connect with others.
With acceptance from others, individuals with ASD have an easier time navigating life’s everyday challenges without the stress of being judged and ridiculed. Autism acceptance can provide individuals who have ASD:

• Adequate validation of their condition and emotions
• Improved self-acceptance, confidence, and mental health
• Better relationships with peers
• Increased quality of everyday life

This increased sense of self-acceptance and compassion will give individuals with autism more confidence to interact openly with peers, take part in group activities and try new things.

How can I practice autism acceptance and inclusion?

We can all take actionable steps that encourage acceptance and inclusion of individuals with ASD in our communities.

• Diversify your child’s bookshelf. Select books with characters of varying abilities, such as ASD. Reading is an excellent way to engage your child in conversations about acceptance and inclusion of differences from a very young age. Three books that focus specifically on ASD are:
  • A Friend for Henry by Jenn Bailey–This heartfelt story from the perspective of a boy on the autism spectrum who is on the lookout for a friend who shares, listens, and maybe even likes things to stay the same and all in order, as he does, celebrates the everyday magic of friendship with insight and warmth.
  • A Friend Like Simon by Kate Gaynor–This story is about an autistic child who joins a “typical” classroom and faces many challenges. Young readers will learn how to be mindful of and patient with their autistic peers, while also learning about the many ways an autistic child can contribute to a friendship and community.
  • All My Stripes: A Story for Children with Autism by Shaina Rudolph and Danielle Royer–Zane the zebra has autism, and he is worried that his friends and classmates will make fun of his stripes, which make him different. As Zane learns having autism is one of the many things that actually makes him special, your child will relate to Zane and realize they, too, have plenty to be proud of.
• Expand your circle. Expanding your family’s network of friendships and activities to include individuals with different abilities, such as ASD, can provide opportunities for all to connect with and learn from others.
• Focus on strengths, not just challenges. Many individuals with ASD exhibit highly focused interests, such as technology or animals. Inviting them to participate in activities or groups that involve their interests creates pathways for individuals with ASD to form friendships. Focusing on the unique abilities of individuals with ASD strengthens their sense of self and achievement.

How can I learn more about ASD?

You can find free resources that increase awareness, celebrate differences and support inclusion on our Autism Awareness website, including a recording of the Magellan Healthcare and Kyo webinar, “What is Applied Behavior Analysis (ABA) and how can it help my family?”

SOURCES:

• Applied Behavioral Analysis Programs Guide
• Autism Center for Kids
• Autistic Self Advocacy Network
• Centers for Disease Control and Prevention 
• Chronicle Books
• Dictionary.com
• National Today
• Texas Children’s Hospital
• United Nations
• USA Today

The body is an amazing instrument. Major organs work together to allow you to breathe, convert food into nutrients, move in space, reproduce, protect yourself or heal from illness, and perceive and make sense of the world around you. While the body is capable of so much, why do many individuals dislike their bodies? The answer to this question is more complicated than it may appear.

What is Body Image?

Body image is a term that describes thoughts, feelings, beliefs, attitudes, and perceptions about one’s body (Hosseini & Padhy, 2022).

Specifically, body image is defined as:

• How you see your body, including your height, shape, and weight, and individual body parts,
• What you think and believe about your body,
• How you feel about your body, and
• What you do to address your feelings, beliefs, attitudes, and perceptions about your body.

Body image is an important component of overall wellbeing and influences how people function on a day-to-day basis. Body image exists along a negative/positive continuum and may change at any time. When realistic expectations, acceptance of and/or satisfaction with the body occur, a positive body image is experienced. Conversely, when thoughts, feelings and beliefs about the body are inconsistent with an ideal image one forms in their mind, a negative body image occurs (Office of Women’s Health, 2021; National Eating Disorders Association [NEDA], 2021).

How is Body Image formed?

The development of body image is a complex process. It begins in early childhood and evolves over time. The process consists of interactions between external and internal factors (Hosseini & Padhy, 2022; NEDA, 2021).

• External Factors: Cultural/Environmental/Social—Messages from parents, siblings, peers, teachers, and the media influence beliefs and assumptions about the body. Comparisons to others coupled with a culture that focuses on beauty, perfection, and anti-aging may contribute to shaping opinions about the self. This is often seen on social media as it often perpetuates that beauty and perfection are the ultimate goals, with filters and editing tools creating a distorted reality. The constant bombardment of images promoting youthfulness can make individuals feel inadequate and self-conscious about their appearance. Traumatic experiences (accidents, sexual/physical assault, emotional neglect) may impact body image. Developmental milestones such as transitioning from child to adulthood, starting a family, dealing with adult children leaving home, and aging/retiring from work may increase the probability of fluctuating body images.
• Internal Factors: Personality/Emotional/Psychological—Anxiety and depression, and personality characteristics such as perfectionism, rigid thinking, and high expectations of self may influence or reinforce body image.

Tips on Achieving and Maintaining a Positive Body Image

Your wellbeing is in part, dependent on your body image. Therefore, working towards and maintaining a positive body image benefits your physical and psychological health, as well as your relationships with others. These recommendations may help you in your journey (NEDA, 2021) toward an optimal body image.

• Remember your body is merely the shell in which your emotional, physical, and spiritual person resides. Your body does not define you.
• Take care of your body. To function properly, your body needs a consistent dose of nourishment, including food, physical activity, and social relationships.
• When thoughts about your appearance start to overwhelm you, remind yourself of all the things your body can do. Your body allows you to move through space, view the world around you, problem-solve, experience different emotions, and connect with others.
• Limit negative media influences: Unfollow sites that equate extreme body types (for example, very thin or very muscular) with happiness. This includes unfollowing people and influencers on social media that put a focus on unrealistic body images. Receive information on healthy dieting from your doctor, not the media. Observe the contents of advertisements with critical eyes and ears before making impulsive decisions to adopt the message or purchase the item.
• Surround yourself with positive people and messages. Being with people you trust and receiving messages that inspire you help to prevent an unrealistic body image.

Be mindful of signs that may signal a path toward a negative body image. It is normal to engage in some of these behaviors every now and then. However, if you find that these activities are starting to interfere with or prevent you from accomplishing routine daily activities, it may be time to discuss these issues with your doctor. Avoid these behaviors:

• Looking in the mirror multiple times a day.
• Believing that happiness is equated to physical attractiveness.
• Comparing your appearance to others.
• Avoiding social situations because you are not attractive enough.
• Wearing loose or bulky clothes to hide your body shape.
• Engaging in extreme diets.
• Declining invitations where eating is involved.
• Refusing to be part of a photograph or editing photographs of yourself before sharing them.
• Approaching hygiene needs or shopping for clothes with dread.
• Feeling depressed or anxious, or having trouble concentrating after you eat.
• Asking friends and family about their opinions regarding your appearance.

An ideal body is not measured by how you look. An ideal body is one that functions optimally and allows you to embrace what life has to offer. Slowly shifting your thoughts from self-criticism to ones of appreciation and respect may improve your overall wellbeing.

References

• Hosseini SA, Padhy RK. [Updated 2022 Sep 5] Body Image Distortion. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546582/
• National Eating Disorder Association. (2018, February 22). 10 steps to positive body image. Body Retrieved from https://www.nationaleatingdisorders.org/body-image-0 https://www.womenshealth.gov/mental-health/body-image-and-mental-health/body-image
• S. Department of Health & Human Services. February 17, 2021, Office of the Assistant Secretary of Health. Office of Women’s Health. Body Image https://www.womenshealth.gov/mental-health/body-image-and-mental-health/body-image