Mental Wellness Month

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Mental Wellness Month

Mental Wellness Month

Mental Wellness Month is recognized each January. During the month, world leaders in mental health come together to share the importance of maintaining mental wellness. However, just like keeping a healthy body, keeping a healthy mind takes work. In honor of Mental Wellness Month, we would like to help you get started on your journey towards improving your mental wellness with the following information and tips.

How Does Mental Wellness Differ From Mental Health?

At times you may hear “mental wellness” and “mental health” used interchangeably. Although they are closely related, the two focus on different aspects of your mind.

Mental Wellness

The Global Wellness Institute defines mental wellness as “an internal resource that helps us think, feel, connect and function; it is an active process that helps us to build resilience, grow and flourish.”

Mental Health

The Centers for Disease Control and Prevention (CDC) describes mental health as “our emotional, psychological and social well-being. It affects how we think, feel and act. It also determines how we handle stress, relate to others, and make healthy choices.”

The Difference Explained

As you can see, mental wellness and mental health are very similar. But, a notable difference is that mental wellness places more focus on the individual’s own ability through their thoughts and actions to improve their state of mind.

Improving Your Mental Wellness

There are many ways that you can improve your mental wellness. By doing things that make you happy or that are meaningful to you, you can improve your mental wellness.

Everyone has different things that bring them joy. Because of this, people often find different things to help increase their mental wellness. To find the most benefit in improving your mental wellness it is important that your journey is unique to you. 

While people may find benefit in different things, some ideas to help get you started include:

  • Creating: through painting, music, writing, and more
  • Getting active: big or small, any physical activity counts
  • Connecting with others: spending time with friends and family, and also by meeting new people

 

Getting Help

As we mentioned before, taking care of your mental wellness isn’t always easy. Luckily, you don’t have to trek this journey alone. 

If you are struggling to maintain your mental wellness, you may benefit from mental healthcare. At NW Mind-Body Wellness, our providers will complete a full assessment of your mental health. Through our comprehensive approach, we can help determine the best plan for improving your mental wellness.

To learn more, click the following link to our “Contact Us” webpage: https://nwmind-bodywellness.com/contact-us/

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-488

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Mental Health Tips for the New Year

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Mental Health Tips for the New Year

Mental Health Tips for the New Year

A new year brings new opportunities to take care of your mental health. To help you on your journey, we would like to share mental health tips for the new year. 

Many people set new year’s resolutions focused around improving their mental health. However, turning these resolutions into a reality can be quite difficult. To help you ease your journey, there are a few simple steps you can take. The following consists of mental health tips for the new year to help get you started.

Ask for Help

It is important to remember that it is always okay to ask for help from others. While you might hope to better your mental health all by yourself, at times it can be quite beneficial to have the support of others. The help of family, friends, or a mental health professional can help you reach your goals.

Set Clear Goals

When setting new year’s resolutions or goals it is helpful to keep them clear and identifiable. If your goals are vague, it is often hard to find the necessary steps to reach them. By setting clear goals, you can better identify how to work towards them and reach them.

 

Take Time to Relax

Many people think that in order to better their mental health they must constantly take active steps and keep busy. In reality, taking time to relax is actually an essential piece to bettering your mental health. It is important to give yourself time to recharge.

 

Maintain Physical Health

Mental health and physical health share many connections. Due to this, it is important to maintain your physical health in order to feel your best mentally. 

To take care of yourself physically, do your best to get active regularly, eat nutritious meals, and stay hydrated.

Focus on the Positive

State of mind greatly impacts your mental health. In everything you face, do your best to look at things on the bright-side. Focus on your successes, the joy in your life, and all else that is good. 

 

Learn More

 

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How to Make New Year’s Resolutions That Will Stick

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HOW TO MAKE NEW YEAR’S RESOLUTIONS THAT WILL STICK

How to Make New Year’s Resolutions That Will Stick

As we approach 2023, many people wonder how to make New Year’s resolutions that will stick. When setting your resolutions, there are a few things that you can keep in mind to help you reach your goals.

A new year offers individuals the chance of a new beginning, which is why many people make New Year’s resolutions. However, there are many things that can get in the way of these goals and dreams, which may lead to people not being able to follow through on their resolutions. According to a study by Scranton University, only 19% of people actually stuck to their New Year’s resolutions. 

We want you to have your best shot at making your New Year’s resolutions come true. To provide you help, we have created a guide on how to make New Year’s resolutions that will stick. The following list consists of tips for creating the right New Year’s resolutions for you, and tips on how to achieve them.

Keep them Realistic

When setting resolutions, it can be easy to get caught up in the moment and ask too much of yourself. By keeping your goals realistic and achievable, you are more likely to stick with them. It is important to understand that no dream is too small, and that any progress counts. Set yourself up for success by creating goals you believe you can reach.

 

Be Specific

When your goals are not specific, it can be hard to reach them. People with vague goals often find themselves straying further and further away from what they hoped for. By having a specific goal in mind, it can be easier to plan how you will achieve it. Try your best to set clear, specific resolutions. 

 

Seek Support

Having someone by your side cheering you on can be very beneficial when setting goals. Whether your resolution constitutes change big or small, it still requires effort and dedication. Because of this, it can be very helpful to have the support of others. Try to connect with and establish a support network of friends and/or family to help provide you encouragement.

Focus on the Positive

Celebrate your successes, as no achievement is too small. Even if you face some road bumps on the way towards turning your resolution into reality, that does not take away from what you have achieved. Take time to focus on your progress as it can motivate you to keep going and pursuing your goals.

Also, if you “break” a resolution, or want to start a new one, know that every day brings new opportunities and room for success. 

 

Learn More

 

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What is Social Anxiety Disorder?

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Social Anxiety Disorder

What is Social Anxiety Disorder?

Social anxiety disorder is often viewed simply as just shyness, but in reality it is a serious mental health condition. Those with the disorder experience intense fear about social interaction, often due to irrational worries. These fears can interfere with one’s work, relationships, and other daily activities. However, treatment is available for social anxiety disorder and has proven beneficial for many.

The following consists of an overview of social anxiety disorder, its symptoms, and treatment.

What is Social Anxiety Disorder?

Social anxiety disorder is a common anxiety disorder that causes symptoms of anxiety and/or fear in social situations. The person may fear humiliation, judgment, rejection, or other negative feelings. 

Social anxiety can make everyday tasks feel like a challenge. The fear is often so strong that individuals feel as though it is beyond their control. This can lead to troubles functioning throughout day-to-day life. 

Symptoms

Although symptoms vary, those with social anxiety disorder may experience the following symptoms when in front of or around others:

  • Not speaking or only speaking quietly
  • Making little eye contact
  • Feeling nauseous
  • Blushing, sweating, and/or trembling
  • Having a hard time talking to people
  • Feeling very self-conscious
  • Isolating from others

Treatment

Treatment plans vary, so it is important to speak with your health care provider to create a plan tailored to your specific needs. Your provider may refer you to a specialist, such as a psychiatrist, counselor, or psychologist. 

Social anxiety disorder is generally treated with psychotherapy (talk therapy), medication, or a combination of both. 

  • There are various types of psychotherapy, but cognitive behavioral therapy (CBT) is commonly used in treatment of this disorder. CBT helps teach individuals different ways to think and react in situations that cause anxiety.
  • Medication types that are commonly used to treat social anxiety disorder include anti-anxiety medications, antidepressants, and beta-blockers.

Finding TREATMENT AND RESOURCES

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Five Ways to Take Care of Your Mental Health During the Holidays

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Five Ways to Take Care of Your Mental Health During the Holidays

Five Ways to Take Care of Your Mental Health During the Holidays

The holiday season can bring joy and happiness, but this time of year can also be stressful and especially challenging for those impacted by mental illness. According to a study by NAMI, 64% of people with mental illness report holidays make their conditions worse. Individuals may face financial worries, remembering loved ones they have lost, feeling lonely, increased responsibilities, and other holiday related stressors. It’s okay to not be okay during the holidays. However, we hope to remind you that there are many ways you can improve your mental health and rediscover joy this season.

The following consists of five ways to take care of your mental health during the holidays.

01

Recognize and Accept Your Needs

Try to recognize what you need in order to take care of your mental health. Make note of stressors, triggers, and other things that you hope to avoid. Know that it is okay to put your mental health needs first.

02

Prioritize

Your “to-do list” is likely longer than normal around the holidays, which can be stressful for many. Take some time to prioritize what needs to be done and what can wait. This can make the tasks at hand seem a lot less daunting and more manageable.

03

Set a Budget

For many, the financial burden of the holidays causes increased levels of stress and worry. Establishing a clear budget and sticking to it can help avoid getting yourself in a situation that you do not feel like you can afford.

04

Take Time For Yourself

Take time to focus on yourself and what you enjoy. It’s easy to forget about ourselves during the holidays, but you have to remember that you and your health matter. Relax, focus on a hobby, or give yourself time for anything else that brings you comfort and joy.

05

Reach out To Your Support Network

When overwhelmed, you may be tempted to isolate yourself. However, we recommend reaching out to friends and family for support. Your loved ones can likely relate to the holiday stress. Having someone to talk to can often serve as a stress relief for both parties.

In addition to your network of family and friends, we suggest reaching out to your health care provider when you need extra help. 

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline at 988.

 

 

Learn More

 

 

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Recognizing Depression

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Recognizing Depression

Recognizing Depression

Recognizing depression isn’t always easy. However, it is important to know the warning signs of depression so that you can get the help you may need. Symptoms of depression may vary by person, but for many these symptoms interfere with day-to-day life. Depression (major depressive disorder or clinical depression) is more than just a rough patch, but rather a serious mental health condition. Treatment for depression is vital, as when left untreated, symptoms can worsen and further interfere with one’s life.

Depression is one of the most common mental health conditions. NAMI reported that in 2020, at least 8.4% of the U.S. population experienced at least one major depressive episode. 

It is important to understand the symptoms of depression so that you can recognize the signs, and get treatment if necessary.

The following includes information on common symptoms of depression, forms of depression, and causes and risk factors.

SYMPTOMS

Depression symptoms vary by person and form of depression. Common symptoms include, but are not limited to:

  • Loss of energy
  • Lack of interest in activities
  • Hopelessness
  • Trouble concentrating
  • Changes in sleep
  • Feelings of guilt
  • Change of appetite 
  • Physical aches and pains
  • Suicidal thoughts

COMMON Forms OF Depression 

  • Major depressive disorder (also known as clinical depression)
  • Persistent depressive disorder
  • Postpartum depression
  • Seasonal affective disorder

CAUSES AND RISK FACTORS

There are many causes and risk factors for depression, current studies within the United States suggest risk factors for depression include a combination of:

  • Genetics
  • Environmental stress
  • Other medical conditions

CRISIS HELP

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

TREATMENT AND RESOURCES

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Spreading Kindness

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Spreading Kindness

Spreading Kindness

Spreading kindness gives you a chance to make someone’s day, as well as your own. Even seemingly small acts of kindness can have a big effect. 

Everyone faces their own challenges and hardships. When someone is faced with these troubles, kindness and compassion from others can go an especially long way. You may not know if someone is struggling, but whether they are having a hard day or a great day, a kind word or action never hurts. For this reason, we encourage you to see every moment as an opportunity to spread kindness.

In addition to helping others, spreading kindness can be beneficial to your own happiness and overall mental health. According to Mental Health UK, being kind to others can help improve your self-esteem, confidence, and overall happiness. 

To help get you started, we have the following suggestions for spreading kindness.

Give a compliment to a stranger.

Offer your skills to mentor others.

Take the time to get to know another person.

Recognize other’s strengths.

Pick up trash or litter from a public space.

Help someone with their groceries or bags.

Donate to those in need of help.

Write an inspirational note to someone.

Show your appreciation and gratitude.

Give a heartfelt gift to someone.

Offer to run errands or help a busy friend.

Help an elderly neighbor with their chores.

Bring a treat to share with your coworkers.

Offer to take a photo for a couple or family.

Write a thank you note for someone.

 

 

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Nutrition and Mental Health

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Nutrition and Mental Health

Nutrition and Mental Health

Although many people only know about the relationship between nutrition and physical health, there are also links between one’s nutrition and their mental health.

Eating nutritiously offers many benefits to your body. These benefits include helping maintain a healthy weight, lowered risk of heart disease, increased muscle strength, lowered risk for some types of cancers, and much more.

In recent years, many researchers, including those of Harvard Medical School, have brought attention to the relationship between the food we eat and our mental health. Although the relationship is complex and still under research, evidence points to a strong correlation between the two. 

The following offers more information on the connection between one’s nutrition and mental health, and tips on how you can benefit your own mental health by eating well.

Eat Regularly

By going long periods without eating, you might experience a decrease in your blood sugar levels. This can cause many negative symptoms, including feeling tired or irritable. If you make sure to eat regularly, you can avoid these controllable decreases of blood sugar.

Eat Grains, Fruits, and Vegetables

Grains, fruits, and vegetables offer vitamins and nutrients that are essential to the body and mind. By regularly eating these foods, you will likely feel happier and more energetic. 

 

Eat Protein

Proteins provide your body the amino acids it needs, including some which help the function of your brain. The ability to think clearly and avoid “brain fog” is an essential piece of maintaining or bettering your mental health. 

Stay Hydrated

Drinking water and staying hydrated throughout the day is vital to your mental health. Many studies show a strong link between hydration and one’s mood, energy level, and ability to concentrate.

Be Aware of Caffeine Intake

Caffeine is a part of many people’s daily routine. Even though many people do not experience negative effects on their mental health due to caffeine, there are also a significant number of people who do. In addition to the troubles caffeine may cause with sleeping, it can also cause anxiety and irritability. 

Learn More and Get Help

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The Mind-Body Connection

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Mind-Body Connection

The Mind-Body Connection

Mind-body connection refers to the relationship between physical and mental health. Emotions can affect one’s physical health, and one’s physical wellbeing also can affect their mental health. Due to this strong connection, it is vital to take care of both your mind and body to improve your overall wellness.

The following list includes examples of the mind-body connection.

Stress

A prime example of the connection between mind and body health is stress. Whether the source of stress is work, money, or anything else, the symptoms are often both mental and physical. As stress begins to overwhelm a person’s mind, they may also experience high blood pressure, fatigue, nausea, or other physical symptoms. 

Nutrition

What we eat has a clear relationship to the health of our bodies, but it also can influence the health of your mind. The foods we eat can affect our energy levels, mood, and more. An example comes from Mental Health UK, who found that eating protein can help regulate your mood.

Sleep

Sleep is essential for the health of the mind and body. When sleep deprived, people often find that they can’t think as clearly, along with experiencing other mental symptoms. Sleep deprivation has also been linked to weakening immune systems and other physical symptoms. However, with quality rest, many people find that they feel more energized during the day, think sharper, feel calmer, and more.

Meditation

Meditation can do wonders for physical and mental health. Many people have found that mediation helps them feel relaxed and find a sense of calm. The effects are experienced in both the mind and body. While mediation can help ease one’s mind, they may also find themselves feeling less tense or physically on edge. 

State of Mind

While one’s state of mind may not directly affect their physical health, it can certainly provide encouragement. Oftentimes, those in good mental health find it easier to take care of their bodies. The same can also go for one who is struggling with their mental health, they may struggle to take care of their physical health.  Increasing one’s mental health can cause a domino effect and influence their physical health.

Learn More

To learn more about improving the health of both your mind and body we recommend contacting your health care provider. 

To read more about the mind-body connection, the following resources are suggested:

Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

NAMI Hearts & Minds: https://heartsandminds.nami.org/

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Setting Healthy Boundaries

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Setting Healthy Boundaries

Setting Healthy Boundaries

Setting healthy boundaries plays an essential role in taking care of ourselves. Boundaries help protect your mental health by allowing you to avoid feelings of resentment, disappointment, and anger that may build up when your limits have been pushed.

As described by the clinical psychologist, Carla Marie Manly, PhD, “Boundaries are the separations that humans need—mentally, emotionally, and physically—to feel safe, valued, and respected.”

There are many ways that you can help yourself start setting boundaries and working towards healthier relationships. To help get you started, we suggest the following tips for setting healthy boundaries.

Discover Your Own Boundaries and Limits

The first step in setting healthy boundaries is to know your own limits. Many people have a hard time recognizing their limits until they have been exceeded. Take note of the times when you feel like you have been pushed too far. This will help you better identify where you would like to establish boundaries.

Allow Yourself to be Honest

Establishing boundaries with others can seem daunting. Many people worry that expressing their needs with honesty may upset others. In some cases, setting boundaries with someone may initially cause them to have a negative reaction. However, by allowing yourself to express your needs and limits honestly to others, you are taking a step towards bettering the relationship and your own health in the long-run.

 

Learn to Say “No”

Many individuals struggle to say “no” to others. This may stem from a fear of rejection, a desire to please others, or any other deeper reason. Learning to say “no” is essential to establishing healthy boundaries. When you allow yourself to say “no” to others, you are sticking up for yourself and overall well being. 

Be Assertive

When establishing boundaries with others, it is okay to be assertive. By clearly explaining your boundaries and reasoning, you can help others understand your needs and limits. It may be hard to explain your boundaries directly, but by doing so you are helping ensure that you are heard and that your needs are respected.

Remind Yourself of Your Personal Values

Setting boundaries can be very challenging. Some individuals may even feel guilty for stating their needs and limits to others. However, it is important to remind yourself that the efforts you make to protect yourself are not selfish. To help remind yourself of this, we recommend focusing on your values and reasoning for establishing these boundaries in the first place.

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