{
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  "sourcesContent": ["import { jsx as _jsx, jsxs as _jsxs } from \"react/jsx-runtime\";\nimport { addPropertyControls, ControlType, Link } from \"framer\";\nimport * as React from \"react\";\nconst addImageAlt = (image, alt) => {\n  if (!image || typeof image !== \"object\") {\n    return;\n  }\n  return {\n    ...image,\n    alt\n  };\n}; /**\n   * @framerRecordIdKey id\n   * @framerSlug osVcfwnjx\n   * @framerEnumToDisplayNameUtils 2\n   * @framerData\n   */\nconst data = [{\n  acRQHcFdN: \"2023-04-08T00:00:00.000Z\",\n  GdQxytcxL: true,\n  gYAs9BW6y: \"Mental Health from the Lens of the Biopsychosocial Model\",\n  id: \"nO3QWhQOY\",\n  O3oCFHJAM: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: /*#__PURE__*/_jsx(\"strong\", {\n        children: \"Why Mental Health Matters in Everyday Life\"\n      })\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"In recent years, the idea of \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Mental Health\"\n      }), \" has become a hot topic in the media, healthcare, and everyday conversations. But what exactly is mental health? According to the World Health Organization (WHO; 2022), it's all about being in a good mental state that helps you deal with life's ups and downs. Contrary to what some might think, it's not just about those with specific mental conditions like anxiety or depression; anyone can experience dips in their mental well-being (WHO, 2022).\"]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"In literature, we often use the Biopsychosocial model to explain how physical and mental health are shaped by a mix of biological (i.e., genetics, physical conditions of the body, etc), psychological (i.e., motivation, emotional regulation, the appraisal of the situation, etc), and social factors (i.e., interpersonal relations, early-life interactions, etc). For example, someone dealing with cancer might feel down not only because of the biology of their illness but also because they're separated from friends and family during treatment (social factors). This isolation can mess with their emotions and lead to negative thought patterns (psychological factors).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"It\u2019s also been seen that the amount of social support a person perceives can greatly impact their mental well-being. In a study conducted by Perez-Tejada et al. (2019), it was found that breast cancer patients that perceived that they had lower social support were more likely to be mentally distressed. Whereas, in another study conducted by Ye et al., (2018), it was found that breast cancer patients that had access to social support and those that had incorporated psychological strategies to cope (e.g., courage-related strategies, higher self-efficacy, etc) were the ones that were more likely to develop resilience and were less likely to report a poor mental health. While participants in both groups were exposed to the same stressor, participants had different well-being outcomes due to a difference in exposure to psychological techniques and social factors.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: /*#__PURE__*/_jsx(\"strong\", {\n        children: \"The Power of Lifestyle Changes\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"When we look at mental health through the lens of the Biopsychosocial model, we see that certain factors either shield us from mental distress or make us more vulnerable to it (WHO, 2022; Ye et al., 2018; Perez-Tejada et al., 2019). While we can't change our genetics or some biological factors, we do have a say in our lifestyle choices. These choices can help us better handle daily stressors and improve our mental well-being, according to various studies (Ye et al., 2019; Sch\\xe4fer et al., 2022; Dominguez et al., 2022; Lau et al., 2021; Furlotte & Schwartz, 2017).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Some examples of lifestyle changes that we can include in you daily lives are mentioned below:\"\n    }), /*#__PURE__*/_jsxs(\"ol\", {\n      children: [/*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsxs(\"p\", {\n          children: [/*#__PURE__*/_jsx(\"strong\", {\n            children: \"Change Your Perspective\"\n          }), ': When faced with a stressful situation, like a looming project deadline, instead of thinking \"I can\\'t do this,\" If we can psychologically restructure our thoughts from a negative to something positive like \"This project may be tough, but I\\'ll give it my best shot.\" This positive reframing can help you cope better (Pakrosnis & Cepukiene, 2015; Wright, 2006).']\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsxs(\"p\", {\n          children: [/*#__PURE__*/_jsx(\"strong\", {\n            children: \"Practice Mindfulness\"\n          }), \": Engaging in mindfulness techniques like guided meditations, visualization, and journaling can declutter your mind, reduce overthinking, and combat negative thoughts (Gu et al., 2015; Bigham et al., 2014; Ullrich et al., 2002).\"]\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsxs(\"p\", {\n          children: [/*#__PURE__*/_jsx(\"strong\", {\n            children: \"Stay Active\"\n          }), ': Regular exercise releases endorphins or \"happy hormones\" and has been linked to improved memory, attention, reduced negative thoughts, and overthinking which can contribute to a higher self-esteem and self-efficacy in individuals. Studies have found that even if a person is not engaging in intensive exercise daily and is simply engaging in routine physical activity to reduce the number of hours spent stationary, they have better well-being outcomes than someone who spends a large portion of their day not moving (<2000 steps; Saunders et al., 2020). So, even if you are not doing intensive exercise routines, walking 10,000 steps daily have been found to have improvements in mental health and well-being outcome (Hallam et al., 2018; Hallam et al., 2023).']\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsxs(\"p\", {\n          children: [/*#__PURE__*/_jsx(\"strong\", {\n            children: \"Prioritize Sleep\"\n          }), \": A study conducted by Wickham et al., (2020) concluded that sleep quality is an important predictor of mental health such that too much or too little sleep were both associated with more symptoms of depression. Some easy ways to improve your sleep hygiene is to avoid or reduce your caffeine intake especially if it is closer to your bed-time, avoid or reduce nicotine intake, exercise regularly, reduce clutter and noise from your sleeping area, only use the room you sleep in to sleep (avoid doing work in this room), and try to maintain a sleep routine (Irish et al., 2015).\"]\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      })]\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"References\"\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Alvarez, A. S., Pagani, M., & Meucci, P. (2012). The clinical application of the biopsychosocial model in mental health: a research critique.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"American journal of physical medicine & rehabilitation\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"91\"\n      }), \"(13), S173-S180.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Bigham, E., McDannel, L., Luciano, I., & Salgado-Lopez, G. (2014). Effect of a brief guided imagery on stress.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Biofeedback\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"42\"\n      }), \"(1), 28-35.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Dominguez, M. G., & Brown, L. D. (2022). Association between adverse childhood experiences, resilience and mental health in a hispanic community.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Journal of Child & Adolescent Trauma\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"15\"\n      }), \"(3), 595-604.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"FLORDIS. (2022). What is cognitive health? Supporting a thriving mind at every age. \", /*#__PURE__*/_jsx(Link, {\n        href: \"https://www.flordis.com.au/health-insights/memory-brain-health/what-is-cognitive-health/\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"https://www.flordis.com.au/health-insights/memory-brain-health/what-is-cognitive-health/\"\n        })\n      })]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Furlotte, C., & Schwartz, K. (2017). Mental health experiences of older adults living with HIV: uncertainty, stigma, and approaches to resilience.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Canadian Journal on Aging/La Revue canadienne du vieillissement\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"36\"\n      }), \"(2), 125-140.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Clinical psychology review\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"37\"\n      }), \", 1-12.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Hallam, K. T., Bilsborough, S., & de Courten, M. (2018). \u201CHappy feet\u201D: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"BMC psychiatry\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"18\"\n      }), \", 1-7.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Hallam, K. T., Peeters, A., Gupta, A., & Bilsborough, S. (2023). Moving minds: Mental health and wellbeing benefits of a 50-day workplace physical activity program.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Current Psychology\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"42\"\n      }), \"(15), 13038-13049.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"22\"\n      }), \", 23-36.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Lau, B. H., Cheung, M. K., Chan, L. T., Chan, C. L., & Leung, P. P. (2021). Resilience in the storm: impacts of changed daily lifestyles on mental health in persons with chronic illnesses under the COVID-19 pandemic.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"International journal of environmental research and public health\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"18\"\n      }), \"(11), 5875.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Lehman, B. J., David, D. M., & Gruber, J. A. (2017). Rethinking the biopsychosocial model of health: Understanding health as a dynamic system.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Social and personality psychology compass\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"11\"\n      }), \"(8), e12328.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Pakrosnis, R., & Cepukiene, V. (2015). Solution-focused self-help for improving university students\u2019 well-being.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Innovations in Education and Teaching International\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"52\"\n      }), \"(4), 437-447.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Perez\u2010Tejada, J., Labaka, A., Pascual\u2010Sagastizabal, E., Garmendia, L., Iruretagoyena, A., & Arregi, A. (2019). Predictors of psychological distress in breast cancer survivors: a biopsychosocial approach.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"European Journal of Cancer Care\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"28\"\n      }), \"(6), e13166.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Porter, R. J. (2020). The biopsychosocial model in mental health.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Australian and New Zealand Journal of Psychiatry\"\n      }), \".\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Sch\\xe4fer, S. K., Kunzler, A. M., Kalisch, R., T\\xfcscher, O., & Lieb, K. (2022). Trajectories of resilience and mental distress to global major disruptions.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Trends in Cognitive Sciences\"\n      }), \".\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Saunders, T. J., McIsaac, T., Douillette, K., Gaulton, N., Hunter, S., Rhodes, R. E., ... & Healy, G. N. (2020). Sedentary behaviour and health in adults: an overview of systematic reviews.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Applied Physiology, Nutrition, and Metabolism\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"45\"\n      }), \"(10), S197-S217.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Annals of Behavioral Medicine\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"24\"\n      }), \"(3), 244-250.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Walsh, R. (2011). Lifestyle and mental health.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"American Psychologist\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"66\"\n      }), \"(7), 579.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Wickham, S. R., Amarasekara, N. A., Bartonicek, A., & Conner, T. S. (2020). The big three health behaviors and mental health and well-being among young adults: a cross-sectional investigation of sleep, exercise, and diet.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Frontiers in Psychology\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"11\"\n      }), \", 579205.\"]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"World Health Organization. (2022). Mental health.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(Link, {\n        href: \"https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response\"\n        })\n      })\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Wright, T. A. (2006). To be or not to be [happy]: The role of employee well-being.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Academy of Management Perspectives\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"20\"\n      }), \"(3), 118-120.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Ye, Z. J., Peng, C. H., Zhang, H. W., Liang, M. Z., Zhao, J. J., Sun, Z., ... & Yu, Y. L. (2018). A biopsychosocial model of resilience for breast cancer: a preliminary study in mainland China.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"European Journal of Oncology Nursing\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"36\"\n      }), \", 95-102.\"]\n    })]\n  }),\n  osVcfwnjx: \"mental-health-from-the-lens-of-the-biopsychosocial-model\",\n  xu8lBFKUJ: addImageAlt({\n    src: \"https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg?scale-down-to=4096\",\n    srcSet: \"https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg?scale-down-to=512 512w, https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg?scale-down-to=1024 1024w, https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg?scale-down-to=2048 2048w, https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg?scale-down-to=4096 4096w, https://framerusercontent.com/images/Ka1TY5SqEFLpGKTOlPQwpFm3K3s.jpg 7952w\"\n  }, \"\")\n}, {\n  acRQHcFdN: \"2023-09-15T00:00:00.000Z\",\n  GdQxytcxL: true,\n  gYAs9BW6y: \"How can you improve your sleep hygiene?\",\n  id: \"JQp2QDgAj\",\n  O3oCFHJAM: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h1\", {\n      children: \"Relationship between sleep disturbances and mental disorders\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Sleep disturbances are present in about 90% of individuals with depression (Soehner et al., 2014) and in individuals with other mental disorders (Murru et al., 2019; Scott et al., 2021). Sleep disturbances are an important predictors of onset and relapse of major mental disorders in clinical and non-clinical population (Murru et al., 2019; Kaplan et al., 2009; Hertenstein et al., 2019; Freeman et al., 2020; Scott et al., 2021). These sleep disturbances could refer to observable changes in sleep for individuals that meet a few criteria of insomnia and/or hypersomnia but could also refer to individuals suffering from clinically diagnosed sleep disorders (Scott et al., 2021). Given that improvements in sleep was beneficial in maintaining a good mental health (Freeman et al., 2020), it could be useful to focus on improving individual sleep hygiene if an individual is experiencing any kind of sleep impairments.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"h1\", {\n      children: \"What is sleep hygiene?\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Sleep hygiene can be defined as a set of environmental and behavioural changes that an individual can incorporate in their daily life to maintain healthy sleeping habits (Hauri et al., 1991). It is imperative that an individual suffering with insomnia, hypersomnia, or any other sleep disorders seek out professional medical and psychological support to tackle their sleep impairments. However, individuals experiencing one or few sleep problems can usually mitigate these problem by making lifestyle changes in their sleep routines (Irish et al., 2015). Sleep hygiene awareness is important as there are growing concerns about various sleep problems as a poor-quality of sleep/less sleep often leads to impairments in an individual's cognitive skills such as attention span, concentration, motivation, problem-solving skills, decision making skills, reaction time, and overall mental health for individuals of all age-groups (Irish et al., 2015; Miyata et al., 2010; Ferrie et al., 2011; Sewell et al., 2021).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"h1\", {\n      children: \"Habits to incorporate to improve your sleep hygiene\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"There are various sleep problems that an individual may experience, for example, problems with getting to sleep, problems staying asleep, sleeping excessively, experiencing irregular sleep throughout the night, etc (Freeman et al., 2020). Sleep hygiene strategies can help improve the overall quality of sleep (Hauri et al., 1991). While individualized strategies may be more useful in improving one specific sleep issue such as irregular sleep throughout the night (Irish et al., 2015), following are some standard recommendations are generally good recommendations to maintain a good sleep hygiene.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Short-term habit changes\"\n    }), /*#__PURE__*/_jsx(\"h3\", {\n      children: \"Room Arrangement\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Ensure that your room smells neutral or good (Kallawicha et al., 2021). Rooms with a bad odour make breathing difficult which then indirectly affects the sleep quality of all its occupants. To devoid your bedroom of any odours, it may be good practice to avoid eating in your room, to avoid smoking indoors, to avoid accumulating dirty laundry in your room for too long, washing your bedsheets and duvets often, and/or using a scented-diffuser or a scented-candle before bed.\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Exposures to mold and fungi in the room contributes to numerous adverse health effects including respiratory issues and sleep problems (Kallawicha et al., 2021).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Minimize exposure to indoor and outdoor noise (Kallawicha et al., 2021). Noise pollution has been suggested to affect a number of different sleep problems such as sudden awakenings, difficulty going to sleep, difficulty staying asleep, and contributing to promote other sleep disturbances (Kallawicha et al., 2021) Within your living space, if possible, it is good to have your bedroom away from common spaces to limit excessive noise. If your living space is located in a high-noise area with high traffic, highways, near hospitals, airports, railway stations, police stations, and/or fire stations, it is good to ensure that your bedroom is insulated from all or most of the outside noise (Kallawicha et al., 2021).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"It is recommended that for an optimal sleep environment, the room temperature should range between 17 degrees C to 28 degrees C with 40\u201360% humidity (Caddick et al., 2018). Individuals should be able to control the room temperature either by adjusting the thermostat or an air conditioner of some sort. Humidity can also be adjusted using a humidifier, if necessary.\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsxs(\"p\", {\n          children: [\"Use black out curtains over windows and turn off all the lights to ensure that no light is entering the room (Caddick et al., 2018). Light resets our circadian rhythm, making us feel more awake. In contrast, in the dark, our brain releases melatonin which promotes sleep. It is generally recommended that individuals limit their exposure to blue light and/or another high colour light before bed (Caddick et al., 2018). Most sleep studies have suggested that exposure to no light or red light before bed often leads to various different positive sleep outcomes (Caddick et al., 2018). For individuals working night shift \", /*#__PURE__*/_jsx(\"em\", {\n            children: \"(that sleep during the day),\"\n          }), \" blocking out light is especially recommended to maintain a steady circadian rhythm and a good quality sleep (Caddick et al., 2018). It is also suggested that for individuals that have difficulty getting up in the morning, exposure to blue light therapy can be used to either delay or advance the circadian rhythm which can help you get up earlier or later, depending on your preference (Li et al., 2022; Gooley, 2008).\"]\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      })]\n    }), /*#__PURE__*/_jsx(\"h3\", {\n      children: \"Practices to Get to Sleep & to Stay Asleep\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Avoid using phone or other screens before bed (Caddick et al., 2018). Screens use high colour light which is suggested to make us feel more awake (Caddick et al., 2018). Shifting your phone screen brightness to low, and setting your screen to low colour light/yellow-light may be more useful in promoting a healthy sleep hygiene.\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Avoid consuming caffeine, alcohol, and nicotine especially hours before bed-time (Irish et al., 2015). Caffeine and nicotine are both stimulants which are substances used to increase focus and arousal making an individual feel temporarily alert. Depending on amount consumed during the day, the amount of caffeine and nicotine in your blood can make it extremely difficult for you to sleep. While alcohol is a depressant, making most casual user fall asleep after a certain threshold, this effect generally holds true for the first half of the night. Once alcohol is metabolized in the body, quality of sleep during the later part of the night is often poor (Irish et al., 2015).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Reduce acute stress to promote a better quality of sleep (Irish et al., 2015). Stress is generally associated with a higher physiological arousal which means that you are likely to be more alert, and so naturally, less likely to sleep. The problem is worsened, if there is an exposure to stress close to bedtime as not only would you have difficulty falling sleep, but it is also likely that you may wake throughout the night due to random bursts of arousal, and overall experience a low-quality sleep (Irish et al., 2015). While it is almost impossible to get through life without being exposed to some sort of stressors, incorporating stress-management techniques in your routine may be useful if you experience acute stress often or if you generally find coping with stress difficult. There are a range of relaxation and mindfulness-based stress-reduction techniques that you can use to reduce daily stress (Irish et al., 2015; Call et al., 2014). For example, sitting meditations, hatha yoga, and body scans have found to be useful in decreasing stress and anxiety levels (Call et al., 2014).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      })]\n    }), /*#__PURE__*/_jsx(\"h3\", {\n      children: \"Managing Shift-Work\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"If possible, avoid night shifts all together as night-shift work in the short-term can disrupt an individual's circadian rhythm and in the long-term lead to a range other physiological and mental health issues (Ko, 2013; Dai et al., 2019; Wang et al., 2015).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"It would be good to avoid alternating between night and day shifts too often (Rajaratnam & Arendt, 2001). It is good to create clockwise rotations rosters 3 day shifts, 3 evening shifts, 3 night shifts, and 3 recuperative days off. It is suggusted that the individual should get the 3 days off after their night shift so that they can reset their circadian rhythmn which is necessary for optimal sleep, performance, physical and mental health (Burgess, 2007; Rajaratname & Arendt, 2001).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"It is impossible to work in healthcare and not have to do a nightshift every so often, in which case it is good to go into the nightshift with a game plan that would prioritise your health and your work-performance. McKenna and Wilkes (2018) recommend that on the first day of your night shift, it would be useful to allow yourself uninterrupted amount of sleep the morning of your shift- which means waking up without an alarm. Further, it would be good to nap during the day to reduce the amount of sleep debt. Our body naturally experiences a circadian dip between 2pm and 6pm, so, napping during these hours would be beneficial. If napping during the night, in your breaks, it is best to keep your nap shorter than 30 minutes as that would ensure that you are not falling into the deep sleep stage as waking up during this stage would exhaust you, inevitably affecting your performance. Towards the end of your shift, avoid consuming caffeine as you want to be able to fall asleep as quickly as you can once you reach home. It is also advisable that you don't drive back yourself after your night shift. When trying to reset your days after a few nightshifts, it is best to take a 90\u2013180-minute nap which is equivalent to 2 circadian sleep cycles and then try to adjust to your daily day time routine to avoid any sleep debt. It could be good to go out in the sun, socialize, and try to go to bed at a reasonable time.\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      })]\n    }), /*#__PURE__*/_jsx(\"h3\", {\n      children: \"Handling Jetlag\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"With travelling across countries, continents, and time zones, it is natural to experience jetlag. Some short-term symptoms to jetlag include, daytime tiredness, difficulty in trying to get to sleep (especially after flying east), early morning wakening (after flying to the west), overall disrupted night sleep, impaired day time alertness and performances, gastrointestinal issues, loss of appetite, etc (Rajaratnam & Arendt, 2001). While experiencing jetlag in the short-term may only affect our performance and well-being a little, it has been suggested that in the long-term experiencing such circadian disruptions can result in physiological and cognitive deficits (e.g., deficits in memory and slow reaction time).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"Given the range of issues that comes with poor quality of sleep, it is important to maintain a good sleep hygiene and to accelerate circadian adaptation (Rajaratnam & Arendt, 2001). Exposure to bright light in the mornings may be useful to make waking up easy, while avoiding light at night would making it easier to fall asleep. Taking the hormone melatonin pills may be able to manipulate your circadian rhythm. Travelling from west to east may be easier as it is likely that the time you land would be evening/night so you can easily sleep with your circadian rhythm adapting itself to the new local time on the first night.\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      }), /*#__PURE__*/_jsxs(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: [/*#__PURE__*/_jsx(\"p\", {\n          children: \"If the time zone shift is only for a day or two, it would not be worth trying to manipulate your circadian rhythm as you will need to adapt back upon your return. In that instance, it is recommended that you try and maintain alertness and performance (Rajaratnam & Arendt, 2001) maybe by ingesting coffee (with a high caffeine concentration).\"\n        }), /*#__PURE__*/_jsx(\"p\", {\n          children: /*#__PURE__*/_jsx(\"br\", {\n            className: \"trailing-break\"\n          })\n        })]\n      })]\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Long-term habit changes\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"If you are suffering from persistent long-term sleep problem or with various different sleep problems, you may need to seek profession medical and/ or psychological support. For example, there are imagery rehearsal therapy for nightmare-related issues, other Cognitive Behavioural Approaches, psychological therapies for insomnia and hypersomnia, medicinal approaches for various sleep disorders, and others. Reaching out to your General Practitioner may be a good first-step here.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"h1\", {\n      children: \"References\"\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Brown, F. C., Buboltz Jr, W. C., & Soper, B. (2002). Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Behavioral medicine\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"28\"\n      }), \"(1), 33-38.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Burgess, P. A. (2007). Optimal shift duration and sequence: recommended approach for short-term emergency response activations for public health and emergency management. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"American journal of public health\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"97\"\n      }), \"(Supplement_1), S88-S92.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Building and environment\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"132\"\n      }), \", 11-20.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Call, D., Miron, L., & Orcutt, H. (2014). Effectiveness of brief mindfulness techniques in reducing symptoms of anxiety and stress. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Mindfulness\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"5\"\n      }), \", 658-668.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Dai, C., Qiu, H., Huang, Q., Hu, P., Hong, X., Tu, J., ... & Chen, F. (2019). The effect of night shift on sleep quality and depressive symptoms among Chinese nurses. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Neuropsychiatric disease and treatment\"\n      }), \", 435-440.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Ferrie, J. E., Shipley, M. J., Akbaraly, T. N., Marmot, M. G., Kivim\\xe4ki, M., & Singh-Manoux, A. (2011). Change in sleep duration and cognitive function: findings from the Whitehall II Study.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"34\"\n      }), \"(5), 565-573.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Freeman, D., Sheaves, B., Waite, F., Harvey, A. G., & Harrison, P. J. (2020). Sleep disturbance and psychiatric disorders.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"The Lancet Psychiatry\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"7\"\n      }), \"(7), 628-637.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Gooley, J. J. (2008). Treatment of circadian rhythm sleep disorders with light. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Ann Acad Med Singapore\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"37\"\n      }), \"(8), 669-676.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Hauri, P. J. (1991). Sleep hygiene, relaxation therapy, and cognitive interventions. In\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Case studies in insomnia\"\n      }), \"\\xa0(pp. 65-84). Boston, MA: Springer US.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Hertenstein, E., Feige, B., Gmeiner, T., Kienzler, C., Spiegelhalder, K., Johann, A., ... & Baglioni, C. (2019). Insomnia as a predictor of mental disorders: a systematic review and meta-analysis.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"43\"\n      }), \", 96-105.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"22\"\n      }), \", 23-36.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Kallawicha, K., Boonvisut, S., Chao, H. J., & Nitmetawong, T. (2021). Bedroom environment and sleep quality of apartment building residents in urban Bangkok. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Building and Environment\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"188\"\n      }), \", 107474.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Kaplan, K. A., & Harvey, A. G. (2009). Hypersomnia across mood disorders: a review and synthesis.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"13\"\n      }), \"(4), 275-285.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Ko, S. B. (2013). Night shift work, sleep quality, and obesity. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Journal of lifestyle medicine\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"3\"\n      }), \"(2), 110.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Li, D., Fang, P., Liu, H., Chen, L., Fu, Y., Liu, J., ... & Gu, P. (2022). The clinical effect of blue light therapy on patients with delayed sleep-wake phase disorder. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Nature and Science of Sleep\"\n      }), \", 75-82.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"McKenna, H., & Wilkes, M. (2018). Optimising sleep for night shifts. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Bmj\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"360\"\n      }), \".\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Miyata, S., Noda, A., Ozaki, N., Hara, Y., Minoshima, M., Iwamoto, K., ... & Koike, Y. (2010). Insufficient sleep impairs driving performance and cognitive function.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Neuroscience letters\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"469\"\n      }), \"(2), 229-233.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Murru, A., Guiso, G., Barbuti, M., Anmella, G., Verdolini, N., Samalin, L., ... & BRIDGE-II-Mix Study Group. (2019). The implications of hypersomnia in the context of major depression: results from a large, international, observational study.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"European Neuropsychopharmacology\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"29\"\n      }), \"(4), 471-481.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Rajaratnam, S. M., & Arendt, J. (2001). Health in a 24-h society. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"The Lancet\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"358\"\n      }), \"(9286), 999-1005.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Scott, J., Kallestad, H., Vedaa, O., Sivertsen, B., & Etain, B. (2021). Sleep disturbances and first onset of major mental disorders in adolescence and early adulthood: a systematic review and meta-analysis.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"57\"\n      }), \", 101429.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Sewell, K. R., Erickson, K. I., Rainey-Smith, S. R., Peiffer, J. J., Sohrabi, H. R., & Brown, B. M. (2021). Relationships between physical activity, sleep and cognitive function: A narrative review.\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Neuroscience & Biobehavioral Reviews\"\n      }), \",\\xa0\", /*#__PURE__*/_jsx(\"em\", {\n        children: \"130\"\n      }), \", 369-378.\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Wang, P., Ren, F. M., Lin, Y., Su, F. X., Jia, W. H., Su, X. F., ... & Ren, Z. F. (2015). Night-shift work, sleep duration, daytime napping, and breast cancer risk. \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"Sleep medicine\"\n      }), \", \", /*#__PURE__*/_jsx(\"em\", {\n        children: \"16\"\n      }), \"(4), 462-468.\"]\n    })]\n  }),\n  osVcfwnjx: \"how-can-you-improve-your-sleep-hygiene\",\n  xu8lBFKUJ: addImageAlt({\n    src: \"https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg?scale-down-to=4096\",\n    srcSet: \"https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg?scale-down-to=512 340w, https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg?scale-down-to=1024 680w, https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg?scale-down-to=2048 1360w, https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg?scale-down-to=4096 2720w, https://framerusercontent.com/images/cSZSqV3T6lHw4ZVp3ESnRPfdp8.jpg 2848w\"\n  }, \"\")\n}, {\n  acRQHcFdN: \"2022-02-28T00:00:00.000Z\",\n  GdQxytcxL: true,\n  gYAs9BW6y: \"The economic burden of depression\",\n  id: \"EqkAaKhE4\",\n  O3oCFHJAM: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"p\", {\n      children: \"Recent studies have shown that COVID-19 survivors are at an increased risk of developing neurological and psychiatric problems including anxiety and mood disorders (Taquet et al., 2021). A study conducted by Santomauro et al. (2021) found that the high infection rates of COVID-19 and the reduced human mobility were both positively associated with the increase in the prevalence of depressive disorders. Depression is more prevalent in females than in males (World Health Organization, 2021), with this gender gap widening in the depression cases that emerged during the COVID-19 pandemic (Santomauro et al., 2021). Nearly, 50% of the individuals that die of suicide have previously had depression. Further, individuals with depression are 25 times more likely to die by suicide than individuals in the general population (Centre for suicide prevention, 2014). The burden of depression is spread across different domains such as well-being, social, and economic.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsxs(\"h2\", {\n      children: [\"The direct and indirect costs of depression\", /*#__PURE__*/_jsx(Link, {\n        href: \"https://developer.sahha.ai/blog/the-economic-burden-of-depression#the-direct-and-indirect-costs-of-depression\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"\u200B\"\n        })\n      })]\n    }), /*#__PURE__*/_jsxs(\"h3\", {\n      children: [\"1) To the individual\", /*#__PURE__*/_jsx(Link, {\n        href: \"https://developer.sahha.ai/blog/the-economic-burden-of-depression#1-to-the-individual\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"\u200B\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Living with any mental disorder comes at a great cost to the individual. The disabilities manifested due to the presence of depressive disorders can directly impact an individual\u2019s well-being by influencing an individual's mood, self-esteem, self-confidence, appetite, sleep pattern, and behaviours. These issues can further impact an individual\u2019s interpersonal relationships leading to social withdrawal and lower-levels of adaptive coping (Kinderman et al., 2018), which would also contribute towards a worsening individual well-being. Further, an individual is expected to receive an assessment and treatment for their worsening well-being. The diagnosis and treatment process for depression tend to be financially costly (Okumura & Higuchi, 2011; Thomas & Morris, 2003; Sobocki et al., 2006) for most individuals. The direct medical cost of depression could be costs associated with outpatient care, prescription drugs, and hospitalisations (Okumura & Higuchi, 2011; Thomas & Morris, 2003; Sobocki et al., 2006). For the individual, indirect costs of depression can be costs associated with time-intensive assessment and treatment process. Traditional methods of assessment and treatment of mental disorder requires a one on one meeting between the individual with the clinician. The treatment can last anywhere from 2-12 months (Lin et al., 2006) depending on the type of depressive disorder, type of intervention, severity of the depression, the presence of other comorbid disorders, and/or the presence of any physical medical conditions.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsxs(\"h3\", {\n      children: [\"2) Suicide-related costs\", /*#__PURE__*/_jsx(Link, {\n        href: \"https://developer.sahha.ai/blog/the-economic-burden-of-depression#2-suicide-related-costs\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"\u200B\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"At its worse, depression can lead to the manifestation of self-harm tendencies, suicidal ideations, failed suicide attempt and suicide in individuals (O\u2019Dea & Tucker, 2005). The direct economic cost of suicide in New Zealand includes the cost of police and fire department involvement, funeral costs, cost of victim support, forensic costs, post-mortems, and inquests. The direct economic cost of suicide attempts are similar as the emergency response teams, ambulance, hospital treatment and emergency department costs are accounted for. The economic cost per suicide attempt and suicide can range anywhere between $3500-$10,000 per person as per the report by Ministry of Health (2005). The indirect costs associated with self-harm, attempted suicide, and suicide to the individual would include the cost poorer wellbeing, lowered life satisfaction, and the cost of life. In the cases of suicide attempts and completed suicide, the loss of production includes the absence of the individual involved, support and/or bearvement days for the immediate friends and family members (O\u2019Dea and Tucker, 2005).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsxs(\"h3\", {\n      children: [\"3) Workplace-related costs\", /*#__PURE__*/_jsx(Link, {\n        href: \"https://developer.sahha.ai/blog/the-economic-burden-of-depression#3-workplace-related-costs\",\n        openInNewTab: false,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"\u200B\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Additionally, the individual\u2019s burden of depressive disorder also comes with a cost to their workplace and to the society at large. Workplace-related costs increase when an employee or a group of employees are suffering from depression. As individuals with depression tend to have poorer wellbeing and life-satisfaction, these employees are more likely to miss days of work (absenteeism) and are more likely to engage in reduced productivity at work (presenteeism) compared to their non-depressed peers (American Psychiatric Association, 2021). In the US, workplace costs have seen the greatest increase in depression-related costs, more than the cost associated with the direct medical bills and suicide-related costs, increasing from 48% to 61% between 2010-2018 (Greenberg et al., 2021). Estimates have indicated that depression costs upto $24 billion each year to US employers (Steward et al., 2003). In many countries around the world, depression-related workplace costs has been found to largest cost to the economy (Okumura & Higuchi, 2011; Greenberg et al., 2021).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Since depression-related workplace costs comes at the greatest cost to the economy across the globe, it is imperative that employees with depression are screened to improve treatment and intervention outcomes for the individual, further improving the economic outcome of the workplace and the economy at large. It was found that about 60% of the people with major depressive disorder were employed in full-time and part-time positions, people that were employees were more likely to seek treatment for their conditions compared to people that were unemployed (American Psychiatric Association, 2021). Many researchers believe that applying screening and intervention tools in a workplace environment can improve depression management and depression treatment outcomes, which can then positively impact the individual, the workplace, and the society at large (Okumura & Higuchi, 2011; Greenberg et al., 2021; Lerner et al., 2021).\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Objective assessment of Depression - a solution? The burden of depression is shared, however, it can often be treated as the burden of the individual suffering. Taking a holistic approach to recognise how depression can be costly to the individual, their immediate environment (friends and family), their workplace performance, and the society can provide us with a better insight into the urgency of treating depression. Due to the high prevalence rate, severity of disability, and the indirect and direct costs associated with depression, there is a need for better assessment and treatment for the disorder. Effective assessment and treatment of anxiety and depressive disorders can help reduce the burden of these disorders for the individual and for the society at large.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"However, current methods of assessment relies heavily on the subjective clinician\u2019s judgement that relies on the criteria of the The Diagnostic and Statistical Manual of Mental Disorders, 5th ed. (DSM-5; American Psychiatric Association, 2013) and/or the International Statistical Classification of Diseases, 10th ed. (ICD-10; World Health Organisation, 2010). As a result, the assessment process can be time-consuming and inaccessible for a lot of the population. Another drawback of relying on subjective measures of diagnosis is that individuals can be misdiagnosed leading to false negative (i.e. individuals with depression tend to not be diagnosed or under-diagnosed) and false positive cases (i.e. individuals without depression tend to be diagnosed incorrectly or over-diagnosed; Klinkman et al., 1998; Vermani et al., 2011; World Health Organization, 2021). Further, barriers to effective mental health care in the form of fewer mental health-care providers, lack of resources, and the social stigma associated with seeking support for mental health concerns could also prompt an individual to not seek support which could further worsen their condition. Therefore, there is a clear need for an objective method of assessment to aid diagnosis.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Digital markers could potentially provide a solution by using machine learning and behavioural data from smartphones and other wearables to predict mental health issues objectively. The ubiquitous nature of smartphones could be used by mental health service providers to passively collect various behavioural data to determine user well-being. Passively data collection minimises the time constraints and inaccessibility issue as the user would not have to actively engage in any activity nor would they have to interact with a clinician. Digital markers could be used as an early-detection assessment method which can be of prime importance to reduce depression-related costs in a workplace setting.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: /*#__PURE__*/_jsx(\"br\", {\n        className: \"trailing-break\"\n      })\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"References American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders : DSM-5. American Psychiatric Association.\"\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"American Psychiatric Association. (2021). The Economic Cost of Depression is Increasing; Direct Costs are Only a Small Part. \", /*#__PURE__*/_jsx(Link, {\n        href: \"https://www.psychiatry.org/News-room/APA-Blogs/The-Economic-Cost-of-Depression-is-Increasing\",\n        openInNewTab: true,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"https://www.psychiatry.org/News-room/APA-Blogs/The-Economic-Cost-of-Depression-is-Increasing\"\n        })\n      })]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"Center for Suicide Prevention (2014). Depression and Suicide Prevention from \", /*#__PURE__*/_jsx(Link, {\n        href: \"https://www.suicideinfo.ca/resource/depression-suicide-prevention/\",\n        openInNewTab: true,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"https://www.suicideinfo.ca/resource/depression-suicide-prevention/\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Greenberg, P. E., Fournier, A. A., Sisitsky, T., Simes, M., Berman, R., Koenigsberg, S. H., & Kessler, R. C. (2021). The economic burden of adults with major depressive disorder in the United States (2010 and 2018). Pharmacoeconomics, 39(6), 653-665.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Kinderman, P., Tai, S., Pontin, E., Schwannauer, M., Jarman, I., & Lisboa, P. (2015). Causal and mediating factors for anxiety, depression and well-being. British Journal of Psychiatry, 206(6), 456-460. doi:10.1192/bjp.bp.114.147553\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Klinkman, M. S., Coyne, J. C., Gallo, S., & Schwenk, T. L. (1998). False positives, false negatives, and the validity of the diagnosis of major depression in primary care. Archives of family medicine , 7(5), 451.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Lerner, D., Adler, D., Shayani, A., & Rogers, W. H. (2021). Research on the Tufts be well at work program for employees with depression: 2005\u20132020. Psychiatric Services , 72(12), 1441-1450.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Lin, E. H., Katon, W., Rutter, C., Simon, G. E., Ludman, E. J., Von Korff, M., ... & Walker, E. (2006). Effects of enhanced depression treatment on diabetes self-care. The Annals of Family Medicine , 4(1), 46-53.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"O'Dea D & Tucker S. (2005). The Cost of Suicide to Society. Wellington: Ministry of Health.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Okumura, Y., & Higuchi, T. (2011). Cost of depression among adults in Japan. The primary care companion for CNS disorders , 13(3), 26159.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Santomauro, D. F., Herrera, A. M. M., Shadid, J., Zheng, P., Ashbaugh, C., Pigott, D. M., ... & Ferrari, A. J. (2021). Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic. The Lancet, 398(10312), 1700-1712.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Sobocki, P., J\\xf6nsson, B., Angst, J., & Rehnberg, C. (2006). Cost of depression in Europe. Journal of Mental Health Policy and Economics.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Stewart, W. F., Ricci, J. A., Chee, E., Hahn, S. R., & Morganstein, D. (2003). Cost of lost productive work time among US workers with depression. Jama, 289(23), 3135-3144.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Thomas, C. M., & Morris, S. (2003). Cost of depression among adults in England in 2000. The British Journal of Psychiatry , 183(6), 514-519.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Vermani, M., Marcus, M., & Katzman, M. A. (2011). Rates of detection of mood and anxiety disorders in primary care: a descriptive, cross-sectional study. The primary care companion to CNS disorders, 13(2).\"\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"World Health Organisation. (2010). International Statistical Classification of Diseases and Related Health Problems 10th Revision from \", /*#__PURE__*/_jsx(Link, {\n        href: \"http://apps.who.int/classifications/icd10/browse/2010/en\",\n        openInNewTab: true,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"http://apps.who.int/classifications/icd10/browse/2010/en\"\n        })\n      }), \".\"]\n    }), /*#__PURE__*/_jsxs(\"p\", {\n      children: [\"World Health Organisation. (2021). Depression. \", /*#__PURE__*/_jsx(Link, {\n        href: \"https://www.who.int/news-room/fact-sheets/detail/depression\",\n        openInNewTab: true,\n        smoothScroll: false,\n        children: /*#__PURE__*/_jsx(\"a\", {\n          children: \"https://www.who.int/news-room/fact-sheets/detail/depression\"\n        })\n      })]\n    })]\n  }),\n  osVcfwnjx: \"the-economic-burden-of-depression\",\n  xu8lBFKUJ: addImageAlt({\n    src: \"https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg?scale-down-to=4096\",\n    srcSet: \"https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg?scale-down-to=512 512w, https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg?scale-down-to=1024 1024w, https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg?scale-down-to=2048 2048w, https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg?scale-down-to=4096 4096w, https://framerusercontent.com/images/qXPqtq9vGn6nXrs5AF5Q6v07RcA.jpg 4176w\"\n  }, \"\")\n}];\nfor (const item of data) {\n  Object.freeze(item);\n}\naddPropertyControls(data, {\n  gYAs9BW6y: {\n    defaultValue: \"\",\n    title: \"Title\",\n    type: ControlType.String\n  },\n  osVcfwnjx: {\n    title: \"Slug\",\n    type: ControlType.String\n  },\n  acRQHcFdN: {\n    defaultValue: \"\",\n    title: \"Date\",\n    type: ControlType.Date\n  },\n  xu8lBFKUJ: {\n    title: \"Image\",\n    type: ControlType.ResponsiveImage\n  },\n  GdQxytcxL: {\n    defaultValue: true,\n    title: \"Blog\",\n    type: ControlType.Boolean\n  },\n  O3oCFHJAM: {\n    defaultValue: \"\",\n    title: \"Content\",\n    type: ControlType.RichText\n  }\n});\ndata[\"displayName\"] = \"Blog\";\nexport default data;\nexport const enumToDisplayNameFunctions = {};\nexport const __FramerMetadata__ = {\n  \"exports\": {\n    \"enumToDisplayNameFunctions\": {\n      \"type\": \"variable\",\n      \"annotations\": {\n        \"framerContractVersion\": \"1\"\n      }\n    },\n    \"default\": {\n      \"type\": \"data\",\n      \"name\": \"data\",\n      \"annotations\": {\n        \"framerRecordIdKey\": \"id\",\n        \"framerContractVersion\": \"1\",\n        \"framerEnumToDisplayNameUtils\": \"2\",\n        \"framerSlug\": \"osVcfwnjx\",\n        \"framerData\": \"\"\n      }\n    },\n    \"__FramerMetadata__\": {\n      \"type\": \"variable\"\n    }\n  }\n};"],
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}