Author: nwmind5bg
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.
“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/.
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,
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.
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.