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Mental Health & Coping: A Practical Guide for Individuals and Families





Presented by Edith K. Couch, S-LPC, NCC, CFAE, RPT at the Out of the Shadows Summit



Understanding Mental Health

Mental health affects how we think, feel, and behave. It plays a role in how we handle stress, relate to others, and make choices.

Key Facts:

  • 1 in 5 adults in the U.S. experiences mental illness each year.

  • Mental illness affects not just the individual but also their family, friends, and community.

  • Early intervention and ongoing support are critical to long-term wellness.


Impact of Mental Illness on Families

Living with or supporting someone with mental illness can be overwhelming. The effects can ripple across a household:

Emotional Effects:

  • Anxiety, guilt, and grief

  • Frustration and helplessness

  • Fear of stigma and judgment

Social Effects:

  • Isolation from friends and extended family

  • Strained communication and trust

  • Role reversals or increased responsibilities (especially in children)

Coping Strategies for Families:

  • Family counseling or support groups (e.g., NAMI Family-to-Family)

  • Clear boundaries and communication

  • Respite care and personal mental health support for caregivers


Supporting Your Own Mental Health

Prioritizing your own well-being is essential—especially when supporting others.

Recognize the Signs:

  • Ongoing fatigue, irritability, or detachment

  • Feeling overwhelmed or emotionally numb

  • Changes in sleep, appetite, or motivation

Practical Coping Tools:

  • Mindfulness and grounding techniques (deep breathing, 5-4-3-2-1 sensory method)

  • Physical health routines: Sleep, hydration, nutrition, and movement

  • Therapeutic journaling or mood tracking

  • Setting limits on work, relationships, and digital exposure


How to Support a Loved One with Mental Illness

Supporting someone with a mental health condition can be compassionate and healthy—when done with boundaries.

Do:

  • Listen without judgment

  • Encourage professional help

  • Learn about their condition

  • Offer consistent, respectful support

Don’t:

  • Try to “fix” or control their journey

  • Invalidate their experiences (“Just be positive”)

  • Sacrifice your own mental health


Resources & Referrals

Crisis Resources:

  • 988 Suicide & Crisis Lifeline – Call or text 988

  • Crisis Text Line – Text HELLO to 741741

  • SAMHSA Helpline – 1-800-662-HELP (4357)

Find a Therapist:

Support & Education:


Recommended Apps & Tools

  • Headspace – Meditation & mindfulness

  • Calm – Sleep & relaxation support

  • Moodfit – Mental health tracking & self-care

  • Sanvello – CBT tools for anxiety and depression


Books to Read

  • An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison

  • Man’s Search for Meaning by Viktor E. Frankl

  • Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions by Johann Hari

  • The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk, M.D.

  • The Center Cannot Hold: My Journey Through Madness by Elyn R. Saks





 
 
 

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