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

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

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/

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.

Seasonal Affective Disorder Awareness Month

Seasonal Affective Disorder Awareness Month

December is recognized as Seasonal Affective Disorder Awareness Month. Although colder weather and shorter days bring the spirit of many down, individuals with this disorder experience more than just typical “winter blues.” The symptoms caused by this disorder can create hardship and interfere with almost all aspects of daily life. 

The disorder is now commonly referred to as Major Depressive Disorder with a Seasonal Pattern, but it still holds the same meaning.

The vast majority of those experiencing the disorder have winter-pattern SAD, and experience symptoms from late fall to winter, lasting about 4 to 5 months each year. It is called summer-pattern SAD for those who experience symptoms in the spring or summer months.

For those struggling with this disorder, there is hope. Seasonal Affective Disorder Awareness Month provides the perfect time to learn more about the disorder and how it is treated. Like other types of depression, there are treatment options for major depressive disorder with a seasonal pattern that have been proven beneficial to many.

SYMPTOMS

The signs and symptoms of major depressive disorder with a seasonal pattern are associated with those of major depressive disorder. Common symptoms include but are not limited to:

  • Loss of interest in once enjoyable activities
  • Sleeping too much or too little
  • Having low energy
  • Feeling depressed most days
  • Changes in appetite or weight
  • Thoughts of death or suicide

Specific symptoms for major depressive disorder with a winter seasonal pattern

  • Oversleeping
  • Overeating, and particularly craving carbohydrates
  • Social withdraw or distancing yourself from others
  • Weight gain

Specific symptoms for major depressive disorder with a summer seasonal pattern

  • Insomnia
  • Anxiety
  • Restlessness
  • Poor appetite, leading to weight loss
  • Agitation

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Like other forms, this type of depression is associated with disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Vitamin D
    • Many people with this disorder often have a vitamin D deficiency. Due to this, nutritional supplements of vitamin D may help improve their symptoms.
  • Light therapy
    • Light therapy has been used since the 1980s to help treat this depressive disorder. Patients of this therapy sit in front of a very bright light (10,000 lux) each morning for about 30 to 45 minutes. 

Finding TREATMENT AND RESOURCES

Self Care During the Holiday Season

Self Care During the Holiday Season

It care be hard to make time for self care during the holiday season. However, with the days getting shorter and holidays bringing stress to many, self care is particularly important during this time of the year.

Self care can benefit both your mental and physical health. Even small actions of taking care of yourself can have a big impact on your wellbeing. 

There are an infinite number of ways to practice self care, and much of it is up to personal preference. To help get you started on your journey of practicing self care during the holiday season, we have provided the following ideas.

Monitor and Manage Your Stress Levels

Try your best to monitor your feelings and stress levels. By recognizing when you are starting to feel stressed, it can be easier for you to redirect yourself.

When you are feeling yourself becoming overwhelmed from things you need to complete or work on, we recommend giving yourself a break, and then taking a minute to write down a list of the things you need to get done. This can help you better manage your time, and hopefully make your list of tasks feel less daunting.

Take Time for Physical Health

As the weather gets colder, many people spend less time taking care of their physical health. This is primarily because many people enjoy doing activities or exercising outside. However, there are many forms of exercise that can be done indoors. We recommend looking into exercise methods that can be done in cold weather or indoors, and finding something that interests you. 

 It is important to note that every bit of exercise counts, and even in small amounts it can be very beneficial. 

 

Give Yourself “Me” Time

As the year gets closer to its end, people often are faced with added pressure of the holidays, finances, relationships, and more. It is important to know that it is okay to take a break, and give yourself time for you. Time is not wasted by relaxing or doing what you enjoy. By giving yourself this time, you will be able to better handle any pressures you are faced with.

Get Enough Sleep

Make getting enough sleep a priority. The CDC recommends that adults aged 18 to 60 get at least 7 hours of sleep each night. By sticking to a sleeping schedule, many find it easier to fall asleep and stay asleep through the night. Try to keep up with your sleep schedule even during your off days. 

Focus on your Hobby or Discover a New One

Hobbies can serve as an excellent form of self care, as they can help bring your focus to what you enjoy. Even if your schedule is busy, try to make time to focus on your hobby. Some may find it hard to find a hobby that they like. For those looking to find a new hobby, consider trying local classes or doing a simple Google search of hobbies that may align with your interests.

Connect With Others

Connecting with friends and/or family can serve as a form of self care. When dealing with the stressors of life, some may find themselves feeling distant from others. Reach out to those you love for connection and support.

When to Seek Professional Help

Self care can be very beneficial to your health, but it is not always enough. If you are experiencing severe symptoms that last for more than two weeks, it is suggested that you seek further professional help. These symptoms include, but are not limited to:

  • Inability to perform daily activities or keep up with responsibilities
  • Difficulties concentrating 
  • Loss of interest in things or activities you typically find enjoyable
  • Struggling to get out of bed in the morning
  • Appetite changes resulting in unwanted weight loss or gain

Finding TREATMENT AND RESOURCES

Ways to Practice Gratitude this Thanksgiving

Ways to Practice Gratitude this Thanksgiving

There are many ways to practice gratitude this Thanksgiving, and throughout the year. By expressing gratitude you can help boost the spirits of others, as well as your own.

By focusing on what you are thankful for, you are shifting your mind to see things in a more positive light. This shift in mindset can help lower your stress and allow you to focus on finding happiness in day-to-day life.

There are many ways that you can express gratitude, and the methods that you choose can be determined through personal preference. To help get you started, we have provided the following tips for expressing gratitude and spreading happiness.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Others

Everyone faces stress and internal struggles. For many, their day can be brightened through receiving gratitude and recognition for their efforts. Even the simplest acts of gratitude towards others have the possibility to make their day.

To help express gratitude towards others, we suggest:

  • Start by sharing your thankfulness for them. In situations big or small, expressing how thankful you are for another or their help can go a long way.
  • Actively listen to others and what they have to say. By being present and giving someone your full attention, you can help them feel important and cared for. Through caring and listening to what others have to say, you can help them see your gratitude towards them.
  • Recognize strengths in others and what they have to offer. Everyone offers a unique set of talents, knowledge, and skills. Many people often feel like their strengths are overlooked. You can help boost someone’s mood and confidence by providing them this recognition.
  • Celebrate the success of others and their accomplishments. Success brings most people happiness, but this joy can be increased by sharing it with others. When someone you know accomplishes something they were working towards, express to them the pride and happiness you feel for them.
  • Surprise others who you are grateful for with a gift, act of kindness, or touching words. By doing this, you can help them feel appreciated and see the gratitude you feel towards them.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Yourself

It is important to take time to express gratitude towards yourself. Although expressing gratitude towards others can help boost your own mood, recognize that you also deserve to be appreciated. There are many things that you can be grateful for within yourself.

To help express gratitude towards yourself, we suggest:

  • Focus on your strengths and how you have built them. Often, we begin to look past the time and work that went into building our strengths and skills. Recognize your strengths and how you developed them, and be grateful for how they allow you to be your best self.
  • Enjoy the simple things and the happiness they bring you. Your joy may come from spending time on your hobby, hanging out with your friends, having a good meal, or anything else. Give yourself appreciation for creating your own happiness by engaging in what you love.
  • Focus on what you have rather than what you don’t have. There are many times when we may feel that we don’t have enough, or are not enough. Whether things are tangible or intangible, recognize what you do have in life and the value it brings you.
  • Recognize your efforts and see their value. Your efforts and hard work shouldn’t go unnoticed. Give yourself recognition for your efforts, and gratitude for all that you do. 
  • Embrace who you are without hesitation. There is no better person to be than yourself. Focus on the value that each person can bring to the world by having their own unique personality and set of skills. By being yourself, you also bring that value. Allow yourself to feel gratitude for being your own self.

International Survivors of Suicide Loss Day

International Survivors of Suicide Loss Day

International Survivors of Suicide Loss Day is recognized this year on November 19th. The day honors those we have lost to suicide, and supports those who are suffering from the loss of a friend or family member. Events and resources provided on the day aim to help survivors of suicide loss find understanding, hope, and connection with others. 

AFSP Events for International Survivors of Suicide Loss Day 

There are many events this year for International Survivors of Suicide Loss Day. At these events, survivors of suicide loss have the chance to come together to connection, share hope, and find understanding through their shared experience.

The American Foundation for Suicide Prevention has provided a list of registered upcoming events. See the links below for the schedule of events and to learn more.

Resources for Survivors of Suicide Loss

Books for Suicide Loss Survivors, a list offered by the American Foundation for Suicide Prevention: https://afsp.org/books-for-loss-survivors

 

Documentaries for Suicide Loss Survivors, a list offered by the American Foundation for Suicide Prevention: https://afsp.org/international-survivors-of-suicide-loss-day-documentaries

 

NAMI, “Suicide Survivors: The Ties That Bind Us”: https://www.nami.org/Personal-Stories/Suicide-Survivors-The-Ties-That-Bind-Us

  • In this article, a personal story is shared of one who lost their soulmate to suicide. The story aims to combat the stigma around talking about suicide, and show how beneficial connecting with others can be while grieving. 

 

NAMI, “A Plea From A Survivor Of Suicide Loss”: https://www.nami.org/Personal-Stories/A-Plea-From-a-Survivor-of-Suicide-Loss

  • In this NAMI personal story, the author writes about the pain of mourning after losing a loved one to suicide. She notes of the importance of suicide prevention resources, but also resources dedicated to helping those experiencing loss due to suicide.

Suicide Prevention Resources

Suicide & Crisis Lifeline: https://988lifeline.org/

For those wishing to speak on the phone, call 988.

 

  • If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Lifeline network is available 24/7 across the United States.

 

The Trevor Project: https://www.thetrevorproject.org/

  • The Trevor Project offers a 24/7 call and text line for those who are struggling and need to speak with a counselor right away. In addition, they also offer many informational articles and resources related to LGBTQIA+ mental health.

 

Veterans Crisis Line: https://www.veteranscrisisline.net/

For those wishing to speak on the phone, call 988 and press 1.

  • If you’re a Veteran in crisis or concerned about one, call to reach caring, qualified VA responders 24 hours a day, 7 days a week.

 

National Alliance on Mental Illness (NAMI): https://nami.org/Get-Involved/Awareness-Events/Suicide-Prevention-Awareness-Month-(SPAM)

  • NAMI offers information and resources on a variety of mental health topics, including suicide. 

 

National Institute of Mental Health (NIMH): https://www.nimh.nih.gov/health/topics/suicide-prevention

  • NIMH provides individuals with information on mental illnesses as well as suicide prevention.

 

Further Help & Learn More

To learn more about coping with the loss of a loved one to suicide, we recommend speaking with your healthcare provider.

For those seeking more suicide prevention resources, we recommend contacting your healthcare provider.

If you or a loved one is feeling suicidal, please get help right away. Call 911 or the Suicide Prevention Lifeline (available 24/7) at 988.

How to Create a Better Day

How to Create a Better Day

There are many ways that you can make the most out of your day and find happiness. By making time for simple things that you enjoy, you can help combat the stressors of daily life.

How to create a better day varies by the individual and their own personal preferences. However, there are simple ways to improve your day that many people find helpful. The following list consists of these tips to help get you started on having happier and more fulfilling days.

Wake Up a Few Minutes Early

By waking up a few minutes earlier than you need to, you are giving yourself time to fully wakeup and adjust. In addition to giving your body and mind a chance to wakeup, you also can help avoid feeling rushed in the morning. 

Make Note of the Things You Need to Do

Making note of the things you need to accomplish during the day can help you better plan and manage your schedule. It can be easy to get overwhelmed when you have many things you need to do throughout the day. By writing these needs down, you can better plan and manage your time, as well as ensure you won’t forget anything. 

 

Spread Kindness

Spreading joy and kindness to others can not only help make their day better, but also yours. Many people find that by being kind to others, they feel better about themselves as well as see the world in a more positive light.

Create a Positive Attitude

By telling yourself that today will be a great day, you will often have a better day. Creating a positive attitude can help you face the day with a better mindset, making you more productive and resistant to stress.

Take a Break

With a busy schedule, it can be hard to find time for yourself. However, it is important to allow yourself time to take breaks throughout the day to recharge. Even if only for short periods of time, take opportunities during the day to give yourself a break.

Learn More and Get Help

  • To learn more about how to create a better day, or if you are struggling to find happiness, we suggest speaking with your healthcare provider or therapist. With their help, you can create a plan tailored to your individual needs.

Celebrating Veterans Day

Celebrating Veterans Day

Veterans Day is a time to honor and pay our respects to all those who have served. The sacrifices made by members of the United States military have granted us the freedoms we have today. For many veterans, this sacrifice has caused lasting effects on their mental health. On this day, and throughout the year, we encourage our community to help support veterans and their health.

In order to best support those who served, it is important to learn and understand what they may struggle with. To help spread education, we have compiled the following list of resources on veterans’ mental health, as well as the history of Veterans Day.

U.S. Department of Veterans Affairs, “Veterans Day History”

The U.S. Department of Veterans Affairs has provided an extensive history of how Veterans Day started, and how it has grown over the years. Although the meaning behind Veterans Day may seem simple, its full origin story offers a look into how truly meaningful the day is.

In addition to the history overview, the U.S. Department of Veterans Affairs also offers many resources for veterans’ health, finances, and more on their website.

Visit their website at: https://www.va.gov/opa/vetsday/vetdayhistory.asp

National Alliance on Mental Illness (NAMI), “Veteran Mental Health: Not All Wounds are Visible”

In this article by the National Alliance on Mental Illness (NAMI), readers are provided a real look into the mental health issues that many veterans may face. They bring light to the fact that many veterans face wounds internally, and oftentimes in silence.

Visit their website at: https://www.nami.org/Blogs/From-the-CEO/November-2021/Veteran-Mental-Health-Not-All-Wounds-are-Visible

National Alliance on Mental Illness (NAMI), “Veterans and Active Duty”

National Alliance on Mental Illness (NAMI) offers a webpage dedicated to veterans and active duty service members. They offer statistics and insights into the many mental health struggles that may be faced by those who have served, or who are currently serving.

Visit their website at: https://www.nami.org/Your-Journey/Veterans-Active-Duty

Veterans Crisis Line

The Veterans Crisis Line offers 24/7, confidential crisis assistance for veterans and their loved ones. To those struggling, visit the following link or call the number below.

Visit their website at: https://www.veteranscrisisline.net/

Veterans Crisis Line: Call 988, and press 1