Author: nwmind5bg

Physical and Emotional Well-Being

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PHYSICAL AND EMOTIONAL WELL-BEING

PHYSICAL WELL-BEING

“Recognizing the need for physical activity, healthy foods, and proper sleep.”

EMOTIONAL WELL-BEING

“Coping effectively with life and creating satisfying relationships.”

Use the following link or watch below, for a video featuring Dr. Richard Davidson and Dr. Bruce McEwen, brought to you by the NCCIH, to learn more about emotional well-being:

Creating a balanced life that supports physical and emotional well-being will help contribute to one’s overall wellness. To learn more, visit the following link to the National Center for Complementary and Integrative Health: https://www.nccih.nih.gov/health/wellness-and-well-being

Tips for Better Sleep

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TIPs FOR BETTER SLEEP

Sleep is vital to our health and wellbeing. Getting better sleep can help you wake up feeling energized and ready to be your best self. If you struggle with getting a good night’s rest, consider implementing the following CDC recommended tips into your routine.

01

Consistency

Everyday, including both weekdays and the weekend, try to wake up each morning and go to bed each night at the same time.

02

DITCH THE ELECTRONICS

While trying to fall asleep, or just before, try to avoid using electronics and looking at screens.

03

AVOID LARGE MEaLS

Before going to bed, try to steer away from large meals, caffeine, or alcohol consumption.

04

EXERCISE

Attempt to increase your physical activity throughout the day.

To learn more about getting a better night’s sleep, use the following link to visit the CDC’s page on sleep and sleep disorders: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

ADHD: Signs and Symptoms

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ADHD: Signs and Symptoms

Attention-Deficit/Hyperactivity Disorder (ADHD), is a developmental disorder that affects both children and adults, creating a pattern of inattention and/or hyperactivity that interferes with daily functioning.

Primary Characteristics

  • Inattention
    • Difficulties sustaining attention
    • Not following through or failure to finish tasks
    • Avoiding tasks that require sustained mental effort
    • Easily distracted by unrelated thoughts and/or stimuli
    • Forgetful in daily activities
  • Hyperactivity/Impulsivity
    • Often fidgeting or in motion
    • Restless
    • Interrupting others
    • Difficulty doing tasks quietly 

Symptoms can vary

ADHD, like other disorders, can have varying symptoms depending on the person at hand. The characteristics listed are often found in those with ADHD, but that does not mean the symptoms are limited to those mentioned.

TREATMENT AND RESOURCES

  • To learn more about ADHD, or find out if you or your child may be affected by the disorder, we recommend contacting your health care provider.
  • To read more about ADHD, the following resources are suggested:
    • https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/
    • https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/ADHD
    • http://www.russellbarkley.org/factsheets/adhd-facts.pdf
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 WE are now offering primaRY care services

Contact the office today to schedule your appointment!

503-707-1950

 

Supplements Now Available Through NW Mind-Body Wellness

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Quality Supplements now available

Your body is a finely crafted organism that requires proper care, rest and nutrition.  If you are deprive yourself of any one of these, you feel it in your mind and body.  NW Mind-Body Wellness now offers quality supplements to give your body what it may be missing for optimal wellness.  Contact a provider for a consultation of how supplementation may benefit you.

5 Ways to Protect Mental Health Amid Chaos

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5 ways to protect mental health

  “Breathe, Take 5, Focus, Disconnect and Reflect.”

5 Ways to Protect Mental Health Amid Chaos

Who knew the year 2020 would bring so many changes to our lives! This year has brought COVID, quarantines, social injustices, mass protests, and political upheavals. Many of us have also been faced with job losses, childcare disruption, and loss of loved ones. It is no wonder we are all struggling with maintaining some sort of balance in the “new normal” we all live in. How is it even possible to maintain any sense of normalcy, let alone protect our mental health? Consider these five easy steps toward finding your balance:

1

Breathe

  • Take time every day to simply stop and breathe. When we are constantly moving and going all day, we fail to realize how much our bodies bear the stress. Subconsciously we are holding our breath, gritting our teeth, and tensing muscles. Our stomachs are upset, our head hurts, and our body generally ache. Why? We forget that sometimes the most important thing we can do for ourselves and those around us is to simply stop… and breathe.

2

Take 5 Minutes

  • Take 5 minutes at the beginning of every day to remind yourself of what you are thankful for. Doing so, sets our mind in motion on a positive path that will filter light into all aspects of our lives. Too often we become consumed by how bad things may feel or seem in the moment and find ourselves down a rabbit hole of despair. In doing so, we fail to realize how good the reality of our situation or circumstances truly are.

3

Focus on What You can Personally Control

  • Focus on what you can personally control and let go of the rest. Anytime you find yourself feeling overwhelmed or stressed, focus on the aspects of the situation that you can control or change. You cannot control the actions, words, or thoughts of other people. You can however control how you choose to respond to a situation or a person. Never give up this control or power to anyone… it belongs to you and no one else.

4

Disconnect

  • Disconnect from social media. Yes, I know this is hard, but doing so has exponential benefit! I have recently adopted the phrase “doom scrolling” … How often do find yourself scrolling through social media and physically feel yourself becoming more stressed, sad, or anxious? I dare say, we have all been there at least once or twice. Know when to say when. Set a daily time limit for yourself. Take social media holidays. Embrace the disconnect!

5

Reflect

Reflect at the end of every day on the positive. What went well? What did you achieve? What made you smile? How did you make a change to better yourself today? How did you demonstrate joy or love to another person today? Reflection is a simple practice that if done consistently will reduce insomnia, limit rumination, and overall improve your quality of sleep. In the same light that starting your day with gratitude sets you on a brighter path, finishing your day reflecting on the good provides balance to our otherwise chaotic world.

For more ways to find your balance in the chaos, check out https://tinybuddha.com/blog/4-ways-to-remain-centered-amid-all-of-the-chaos/.

 

Contact Us

3 Reasons to See a Psychiatric Nurse Practitioner

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My Meds Aren’t Working

If you are currently on medication, DON’T stop or change your medications on your own  Making an appointment with a certified Psychiatric Nurse Practitioner is a safe place to begin any lifestyle changes.

 Every med has side effects and withdrawal symptoms.  They range from uncomfortable to dangerous.  If you are feeling that  your medication is not working or making you feel worse, you need to see your provider. 

 

Nurse Practitioners have been trained to help you manage medications and explore other areas of your life that may be making your medications less effective.  Talking to an NP may reveal causes of your anxiety or depression that have not yet been discovered. 

Find a provider who is ready to listen and help with your circumstances.

 

My Anxiety is Getting Worse

Another reason to see a Psychiatric Nurse Practitioner is related to life stressors.  There are many factors that make life difficult in normal circumstances.  With all of the challenges of living in the world of COVID 19, things can seem overwhelming.  Focusing on the problems may come naturally.  Anxiety and fear can begin to affect or moods and even physical health.  A Psychiatric Nurse Practitioner can help you develop coping skills and lifestyle changes that may help you through these times.  Learning that you can develop skills within yourself to do more than just make it is empowering.  An NP or qualified therapist can work with you to find and use new ways to cope. 

Find a provider to help you build tools to navigate life.

 

I’m Not Sleeping

Medication problems, fears, anxiety and other related issues can rob us of our sleep.  As mentioned in our previous article, Sleep is Vital, physical and mental health requires restful sleep.  Because Nurse Practitioners understand the mind-body connection to wellness, they can help you explore ways to help get better sleep. 

 

Don’t wait until you are miserable from lack of sleep before contacting  a Nurse Practitioner or Therapist.

If you would like to schedule an appointment with a therapist or NP at

NW Mind-Body Wellness,

Click here.

Sleep is Vital

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Sleep is Vital

Describing how sleep is vital for mental health, Matthew Walker writes “Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory, makes you more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?” This quote is from his book “Why We Sleep”. The new treatment is sleep. Good sleep. Restorative sleep.

photo of sleeping man

Pexels.com 

Walker states “Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicide.”

 

Sleep is too often neglected

We overlook and under appreciate sleep in our 24/7 world. We tend to pin badges on those type A personalities who are non-stop dynamos of productivity. But not without a price. Lack of sleep contributes to so many health and mental problems, it should be a top priority in developing a treatment plan.  Dr.Walker also points out that traditional sleeping pills can keep you from the deep healing sleep stage. As a result, it perpetuates the sleep problem.

Right now, get as much sleep as you can without changing any medications. Sleep is vital. So is conferring with your provider if you are on medications. Never stop a medication on your own and always let your provider know if you are encountering sleep problems or other side effects. In addition, do not add any herbal or natural sleep aids if you are medication. It is possible to get more sleep, but it needs to be carefully supervised to keep you safe.

No supplement, should be used without clearance from your physician or healthcare provider. This article is not a substitute for direct, personal, professional medical care and diagnosis.