BISMARCK, N.D. -- North Dakotans are on the front end of a long winter during a pandemic. But a mental health expert says it doesn't have to mean months of unhealthy isolation. He says people can tap into some reminders, as well as new advice, on how to protect their mental well-being.

A Kaiser Family Foundation poll says 53% of U.S. adults feel their mental health has suffered during the crisis. That's up more than 20% from the beginning of the pandemic. Paul Nussbaum is a neuropsychologist at the University of Pittsburgh School of medicine. He said it shows the effect the situation is having on much of the population.

"When we have a sense of loss of control and we're not able to sort of express ourselves in ways and cope in ways that we need to cope, there's almost a learned helplessness that begins to emerge," Nussbaum said.

He said tips offered back in the spring, such as establishing a routine and staying active, are still helpful. But he also said expressing what you're going through to a friend or loved one can be therapeutic.

Nussbaum will be the featured guest at a wellness event hosted by AARP North Dakota at 3 p.m. Central time Wednesday afternoon. It will be streamed on the group's Facebook and YouTube pages.

Nussbaum said added financial stress for many residents is bringing even more anxiety. Be he said those who are struggling need to remind themselves that the crisis isn't their fault, and that showing some vulnerability by talking it out can work wonders.

"It's not rocket science, it's not fancy. But it's still foundational for how we can begin to heal," he said.

He said sharing these feelings can help people recognize they're not the only ones dealing with these problems. He added it might prompt others to suggest helpful solutions they have discovered during the crisis.

CHARLESTON, W.Va. - Degrading mental health among the nation's K-12 students over the past year and a half has alarmed health professionals. Experts say West Virginia could use federal funding to help address students' needs, at a time when the novel coronavirus crisis shows no signs of letting up.

Tamicah Owens is a summer research associate at the West Virginia Center on Budget and Policy and a doctoral student in educational theory and practice at West Virginia University. She said the state will receive more than $761 million to ensure they can reopen safely and meet students' needs.

"So school districts, for example, could hire more teachers," said Owens. "They could hire counselors, they could hire nurses, they could also hire additional social workers and school psychologists and counselors."

Owens explained that the majority of the funds will go to local school boards that will make decisions on how to use the money. But she said they must receive public input from educators and parents on their proposed plans.

Owens said she believes the funding represents a significant opportunity for West Virginia to address some of the longstanding needs and challenges in its education system.

"That is the number one thing that needs to happen," said Owens, "is parents and students and teachers need to be able to put input into what they need specifically to help with these issues."

She also pointed out stark disparities in income and poverty in the state based on race, noting that Black West Virginians are almost twice as likely to be living in poverty than white residents.

She said the economic strain created by the pandemic means students of color are facing greater challenges, and says funding should be used in ways that help combat longstanding inequities.

ROCHESTER, N.Y. -- September is Suicide Prevention Month, and New Yorkers are being asked to make use of training sessions that are available on how to respond to emotional crises, especially as the pandemic continues to affect mental health.

Samantha Colson, director of training and programs for the National Alliance on Mental Illness (NAMI) in Rochester, said in the last few years, New York state has worked to fund "Mental Health First Aid" sessions, so they are offered at low- or no-cost to the public and in schools.

She thinks it is imperative that young people get this kind of training.

"Just foundational training around mental health, mental illness, and how to support a friend that may be struggling," Colson explained. "And that support should include, 'I'm here for you, I hear you, but now we need to get to a trusted adult that can really help you get the help that you need.'"

Colson added phone hotlines, like 211 or 311, can directly connect New Yorkers to mental-health care, and the national crisis helpline is at 800-273-TALK.

Suicide is among the top causes of death among people ages 10 to 34, second only to unintentional injury, according to the National Institute of Mental Health.

Colson noted one reason people cite most often for not reaching out for support is the stigma surrounding mental-health challenges, even though
one in five U.S. adults experiences a mental illness. She said helping someone in an emotional crisis begins with small action steps.

"I would tell that helper to first take a breath, because it can seem overwhelming when someone's laying that on you," Colson advised. "And do your best to center yourself and really listen, nonjudgmentally, to that person that is sharing their experience and sharing their struggle."

LINCOLN, Neb. -- As young adults across Nebraska leave home for college, psychologists are offering tips to avoid falling into common "thinking traps" that can make the transition more difficult.

Dr. Megan Hayes, clinical psychologist and assistant professor at the University of Alabama at Birmingham, said one common trap is "catastrophizing," where people focus on a situation's worst possible outcome.

If students are having a hard time making new friends, they may assume they'll be lonely for the next four years. Hayes suggested one way out of the trap is to focus on past experience.

"Maybe other situations that they were scared about meeting people, maybe starting high school or middle school, or if they went to a camp," Hayes outlined. "'Maybe I thought that before in the past, and then everything ended up OK, and I made some really good friends during those times.'"

Cognitive distortions, or "thinking traps," may not be rational, but Hayes pointed out such thoughts can significantly affect how a person feels and behaves.

She advised it is important to pay attention to negative thoughts, challenge them, and consider how you might cope if the worst-case scenario does unfold. For example, if it is hard meeting new friends, you might plan to lean on friends back home for a while.

"Mind reading" is another common trap. Hayes noted assuming someone is thinking about you in a negative light can become a self-fulfilling prophecy, when the other person picks up on your defensive behavior.

She recommended if you don't know with certainty what someone else is thinking, it is important to at least acknowledge there are other possibilities.

"It's not about swinging the pendulum to the other side of the spectrum and using toxic positivity," Hayes emphasized. "It's about leveling the playing field, leveling the scales, to have more balanced thinking."

Hayes added there is a tendency to believe thoughts are completely rational and true in the moment, when in reality they are just thoughts. Instead of defending a negative thought, she encouraged people to poke holes in its logic and ask, "Why might that not be true?"

Hayes stressed becoming aware of unhelpful thoughts, and challenging them, can be a useful tool for people of all ages.

"Cognitive behavioral strategies are a way to increase your mental fortitude, your ability to be resilient to difficult circumstances," Hayes concluded.