Category: Wellness

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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Practicing Self Care

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Practicing Self Care

Practicing Self care

By practicing self care, you can help better your overall health. Your physical and mental health go hand-in-hand, and both can be improved through self care. Even small actions of taking care of yourself can have a big impact on your wellbeing. 

There are many ways to practice self care. It is important to find what strategies work best for you and your needs.

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. 

Exercise

By incorporating physical activity into your routine, you can improve your physical and mental health. Try to find forms of activity that you enjoy so that you will have an easier time finding the motivation to exercise. It is important to note that every bit of exercise counts, and even in small amounts it can be very beneficial. 

 

Meditation

Meditation can help clear one’s mind and create a sense of balance. There are various methods of meditation, many of which may take some practice before their true benefit can be realized. Like all self-care, it is important to note that everyone has their own preference on what type of meditation they find most beneficial. 

Discover a New Hobby

Many individuals find having a hobby to be a great way to destress and focus on what they enjoy. 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.

Make time for Relaxation

It is important to make time in your day to unwind and relax. By relaxing, you can give your mind and body time to rest. There are things that you might find relaxing, including reading, taking a bath, listening to music, and more. However you like to relax, it is important to make time for it to help you recharge and let your mind find peace.

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

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

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Wellness Tips for the New Year

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Wellness Tips for the New Year

Wellness Tips for the New Year

As the first week of 2022 comes to an end, we want to offer you wellness tips for the new year. We have all experienced challenges over the past year that affected our physical and mental well-being. However, a new year offers the perfect time for a fresh start. Everyone’s wellness journey is different, and we encourage you to discover what works for you. The following list consists of wellness tips to help get you started.

Get Moving

Now more than ever, it is easy to find ourselves spending much of our time sitting at home. Increasing your movement and/or exercise can offer many physical and mental health benefits. Remember that no efforts are too small, and it is okay if you cannot move or exercise for lengthy amounts of time. Know your body and your limits, and decide what works best for you.

 

Hydrate

Drinking a glass of water first thing in the morning is a great way to wake yourself up and start the day feeling hydrated. Continuing to drink water throughout the day can help you maintain hydration, as well as provide other benefits to your health. 

Get Enough Sleep

Sleep is vital to our health. It is important to get enough sleep, and have quality rest. By sleeping well, you can increase your energy, concentration, and productivity during the day.

Many people struggle with sleep problems, and we encourage you to contact your health care provider if you feel you are not sleeping properly.

Get Outside

Spending time in nature serves as a great stress remedy for many. Weather, especially in the current season, can discourage many from spending time outside. However, we encourage you to take advantage of nice days and get outside when you can. 

Journal

Journaling is a great way to reflect and process your emotions. It also can provide an outlet to practice gratitude, and focus on the beautiful things in your life.

Make Time for Yourself

Take time to focus on yourself and your wants and needs. Prioritizing “me time” is not selfish, but rather important to your health and well-being

 

Find Support From Friends, Family, Or HEalthcare Professional

You don’t have to go through your wellness journey alone. By reaching out to friends and family, you can find more support and encouragement. We also recommend reaching out to your health care professional for more help and guidance. 

If you are experiencing suicidal thoughts, you should seek help right away. Call emergency services or the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

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Caring For Your Mental Health

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Caring for your Mental Health

Caring for your mental health is more than just living with the absence of mental illness. Mental health encompasses one’s emotional, psychological, and social well-being. Maintaining your mental health through self care can help lower your risk of illness, manage stress levels, increase energy, and support recovery if you have a mental illness.

Self Care Tips

Even the smallest acts of self care can have positive impacts on your overall health. The following includes tips for self care and bettering your mental health.

  • Make sleep a priority and do your best to stick to a regular sleep schedule
  • Exercise daily even if in small amounts, any bit counts and can be beneficial to your physical and mental health
  • Make time for yourself and do things that you enjoy
  • Stay connected by reaching out to friends and family
  • Practice gratitude by reflecting on things you are thankful for
  • Find a relaxing hobby such as meditation, yoga, reading, or another activity that brings you peace of mind
  • Set goals to help prioritize important tasks and reward yourself for completing them

When to Seek Professional Help

If you are experiencing symptoms that are severe or distressing that have lasted two weeks or more we recommend contacting your healthcare provider. Concerning symptoms include, but are not limited to: 

  • Difficulty concentrating
  • Loss of interest in once enjoyable activities
  • Trouble sleeping
  • Inability to perform daily tasks and functions
  • Changes in appetite

Learning More and RESOURCES

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Practicing Self Care

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Practicing Self Care

Practicing Self care

Practicing self care can help better your mental health and improve your overall quality of life. Self care encompasses both physical and mental health. Even small actions of taking care of yourself can have a big impact on your wellbeing. From this article, you can take what is relevant to you and personalize your self care strategy as everyone’s needs are different.

Getting Started

  • Make sleep a priority and focus on sticking to a sleep schedule that leaves you feeling rested and ready for the day
  • Exercise even in small amounts can help improve your mood and overall health, don’t be discouraged if you can not exercise for long amounts of time
  • Set goals and prioritize to help better manage your time and make sure that important tasks get completed
  • Practice gratitude and focus on what you are thankful for
  • Eat healthy meals when possible as a healthy, balanced diet can improve health and energy levels
  • Find a relaxing activity such as meditation, yoga, or journaling
  • Focus on positivity the best you can and challenge negative or unwanted thoughts

When to Seek Professional Help

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

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Becoming Your Healthiest Self

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Becoming Your Healthiest Self

Individuals all have unique health needs, specific to their body and mind. To create the healthiest version of you, it may take some self discovery, however, there are steps we can take to help ourselves along the way. The National Institute of Health (NIH) has provided the public with wellness toolkits to help promote everyone becoming their healthiest self. The following list highlights some of the NIH’s most useful tips.

Improve Your Emotional Health

  • Reduce stress
    • Make sure you are getting enough sleep
    • Set priorities, decide what you must do and what can wait
    • Try out new relaxation methods, such as yoga or meditation
  • Attempt to brighten your outlook
    • Note your accomplishments rather than focusing on what you haven’t done
    • Forgive yourself and remember that people make mistakes
    • Give yourself credit for the good deeds and positivity you spread
  • Try to be more mindful
    • Enjoy strolls and admire your surroundings
    • Practice mindful eating, enjoying the flavors and experience
    • Take deep breaths: “Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.”

Improve Your Physical Health

  • Increase your activity level
    • Try walking or biking in your free time or as an alternative mode of transportation
    • Take the stairs instead of an elevator when possible
    • Try strength exercises, such as using hand weights at home
  • Find a healthy weight for your body
    • Eat healthy
      • Be mindful of portion size
      • Limit added sugars
      • Try to incorporate fruits and vegetables into your meals or eat them as snacks
    • Be active
      • Find activities that you enjoy so they don’t feel like work
      • Get active even if you don’t have much time, every bit counts

Improve Your Social Health

  • Take care of yourself while caring for others
    • Ask for help with tasks when needed
    • Help stay organized with things such as to-do lists or a daily routine
    • Make time for your hobbies and interests when you can
  • Build healthy relationships
    • Share your honest feelings with others
    • Listen to others without judgement
    • Set boundaries with people when necessary
  • Make new social connections
    • Join a group focused around one of your hobbies or interests
    • Take a class and learn a new skill
    • Join a local community group
    • Find volunteer opportunities 

Improve Your ENvironment

  • Make your home healthier
    • Try to use “Safer Choice” or non-toxic products when cleaning
    • When cleaning, open a window or use a fan for better air circulation
    • Maintain a good ventilation system within your home
  • Stay safe against extreme hot and cold weather
    • Wear sunglasses to protect against UVA and UVB
    • Use sunscreen that blocks both UVA and UVB with a SPF of at least 15, but preferably higher
    • Drink plenty of water when spending time in hot weather
    • In cold weather, dress in proper layers and rain protection if necessary

More information and RESOURCES

  • To learn more about becoming your healthiest self, we suggest the following link to NIH’s wellness toolkits: https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits
  • We recommend talking to your healthcare provider with any additional questions you may have.

 

National Wellness Month

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NATIONAL Wellness MONTH

National Wellness Month is recognized each August to help promote self-care and the creation of healthy habits. 

Each person has their own unique body, and with that, their own set of health needs. Taking steps towards finding what your body needs and thrives on can help you improve your overall wellness.

It is important to remember that wellness does not just mean eating healthy and exercising, but rather creating a healthy environment socially, spiritually, financially, and intellectually. Working to better yourself in a variety of aspects can help you achieve a sense of whole body and mind wellness. 

Through the help of online resources, such as those from the National Institute of Health, you can learn how to find wellness in your own life. 

For more information, use the following links to these nationally recognized organizations:

NIH: Wellness Toolkits 

https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits

NAMI: Maintaining a Healthy Lifestyle 

https://www.nami.org/getattachment/Extranet/NAMI-State-Organization-and-NAMI-Affiliate-Leaders/Awareness/AKA/Mental-Health-Fact-Sheets/Maintaining-a-Healthy-Lifestyle.pdf

 

Practicing Self-Care

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Five tips for Practicing Self-Care

Taking time for proper self-care can do wonders for your overall physical and mental health. Even seemingly small acts can make a big difference in the long run. The following list includes self-care tips recommended by the NIMH:

01

Regular Exercise

Consistent exercise, even in small amounts, can help boost your mood and energy levels.

02

Eat Healthy Meals and Stay Hydrated

Creating a balanced diet with proper water consumption can help improve focus and energy.

03

Make Sleep a Priority

Do your best to stick to a sleeping schedule that includes enough time for your body to rest.

04

focus on The Positive

Although it is easier said than done, challenge your negative thoughts and try to keep your focus on the positive. 

05

Take time to Relax

Test out various relaxation techniques and activities to see what works best for you, and make these practices a regular part of your schedule.

To learn more about self-care, use the following link to visit the NIMH’s page on caring for your mental health: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health/

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