Category: <span>Stress</span>

Self-improvement Stress mindfulness • relationships June 28, 2020 By Patrick Wood 0 Comments

Pausing in a Pandemic

5am wake up and shower, 6am breakfast, 7am carpool line for kid number 1, 7:30am carpool line for kid number 2, 8am work day begins, 5pm workday ends, 5:30pm grab Chick-fil-a on the way to practice or dance or scouts, 6pm arrive at practice or dance, or scouts, 7pm homework and a snack, 8pm bath and bedtime for the kids (if you’re lucky), 9pm check homework, pack backpacks and lunches, review the calendar of events for tomorrow, 10pm head to the home office to work just a bit longer, 11pm shower and head to bed…

…NOW… Rinse, recycle, and repeat.

We find ourselves caught up in the business of each day with work, practices, rehearsals, PTO activities, class projects (sometimes yours, sometimes the kids), laundry, dishes, vacuuming, meal preparation… the list goes on and on. Oftentimes we do this without leaving ourselves very many opportunities to stop and smell the roses. We are constantly on the go putting wear and tear on our vehicles, our bodies, and our minds without giving proper rest to any of these areas. This life of hustle and bustle has become our norm and resting is an extremely difficult task for us.

For many of us, sheltering in place or social distancing has caused a great deal of stress, anxiety, depression, frustration, and even aggression. The very thought of sitting at home with our spouses and our children and having to interact and communicate more that just the schedule for the day can feel frustrating and even foreign to many of us. Time may seem to be slowing down or it may seem to be flying by. Routines have changed, schedules altered, activities are put on hold, work has moved into our homes, and schools have closed early with little knowledge of what the fall will bring. Life as we have known it for so many seasons, has changed. The pause button for most of us has been pressed.

So, what do we do in this time of pause? How do we regain some semblance of our previous life? How do we adjust to this very new and uncertain part life? Well, what if we actually took the time to pause…to truly pause and embrace this time that has, by circumstance, been given to us all. What if we took this time to connect to our teenage son who has been angrier over the last year, or bond with our daughter who has seemed to grow more distant as she grows older? What if we took this time to work on marriages that may be rocky and lackluster and make them shine like new, or reconnect with parents, siblings, family, and friends we may have had a falling out with in the past, via Zoom of course? Taking the time to pause can be a period of relaxation, revitalization, restoration, and reformation. Pausing in a pandemic can give us time to reexamine what really matters in life and to focus on getting to know the people who live in our own homes…our families.

Social distancing does not have to equal social isolation but perhaps, social prioritization. Life for us will not always be spent on lockdown or in isolation, so what do you do once the coast is clear and its business as usual. Is that extra after school activity for the kids really needed? Will working one more hour really give you more of an advantage? Do you have to say yes to leading the bake sale and the toy drive and the carwash? What can you say no to today so that you can say yes to what matters most…loving and being in the presence of those incredibly special people that live within your own four walls. While the time of isolation is here, do your best to laugh, love, and truly live a life that allows you to see what is in front of you in the moment and not always needing to see what is 4 steps ahead of you to “increase productivity.” So, in this moment and at this time, I encourage us all to take the time to stop and smell the roses and to work to truly ...

... ENJOY THE PAUSE.

Anxiety Depression Self-improvement Stress Wellness January 1, 2019 By Aundretta Wood 2,358 Comments

New You In the New Year!

What can you do in the new year to improve your mental well-being?

While we may not all suffer with a clinical mental health disorder, mental health is very much a part of our overall well-being. Just as our physical and spiritual well-being are a part of us, our mental well-being is just one piece of our whole selves. According to the World Health Organization, mental wellness is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

Our mental well-being is shaped over time and is oftentimes based on our familial upbringing, our view of the world, our life experiences, our economic status, our academic accomplishments, our biology and brain chemistry, our genetics, and so many other things. Our mental well-being can also be negatively affected by many things; the stress of a job or being unemployed, financial strain or hardship, issues with our spouse or our child(ren), poor physical health and chronic illness, grief and loss of a family member, close friend, or pet, and general dissatisfaction with our lives the way they are. Everyone wants to feel a positive sense of mental well-being, but this does not just happen to us. Much like flat abs or buns of steel don’t just happen overnight, we must work consistently for the results we want to see over time.

So, what are some things that can be done to increase our mental well-being:

*Mindfulness and meditation - Reach Out says that “Mindfulness is about training yourself to pay attention in a specific way. When a person is mindful, they: 1) Focus on the present moment; 2) Try not to think about anything that went on in the past or that might be coming up in future; 3) Purposefully concentrate on what’s happening around them; and 4) Try not to be judgmental about anything they notice, or label things as ‘good’ or ‘bad’.” When we are mindful, we notice things in non-judgmental ways, allowing us to detach from any negative emotions we may feel instead of being consumed by them. As a result, the way we respond to events in our lives start to change. Over time, just 10 minutes a day is enough to start feeling the benefits of mindfulness and meditation.

*Talk therapy - Talk therapy (also known as psychotherapy) can be an important part of treatment to help improve our mental well-being. Talk therapy can help us cope with feelings, problem solve, and change behavior patterns that may contribute to negative feelings. Most talk therapy is focused on current thoughts, feelings and life issues. Focusing on the past can help explain things in our lives but focusing on the present can help us cope with the present and prepare for the future.

*Attend church - Connecting with a higher power can help us feel more grounded, allowing us to be more connected to ourselves and to others. It gives us hope and encouragement, increases our faith in a better tomorrow, and can create a support system to help us through tough times.

*Exercise and diet - Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve our mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps us sleep better, and boosts our overall mood. Research indicates that just 10 minutes of cardiac activity a day can help improve overall well-being. Many of us have also heard the phrase, “You are what you eat”. Without a good diet, we don’t have the necessary building blocks to repair our bodies, maintain adequate daily energy, and power the engine that is our body. When our body starts to break down because of bad fuel, we feel bad physically and emotionally.

*Input/download positive messages - Jennice Vilhauer Ph.D., states that “most people don’t pay attention to what they are taking in. If you watch a lot of negative news stories, chronically listen to songs about heartbreak and sadness, frequently watch crime dramas and horror movies, regularly play violent video games, or spend a lot of time listening to other people complain about their lives, this is negatively affecting you mental well-being.” Conversely, inputting positive messages can help increase our sense of well-being. For two weeks try listening to music and reading books that inspire you, watch videos that make you laugh, spend time with pets and people that are happy, take more walks in nature, keep a gratitude journal, read a daily devotion or inspirational quote, and limit social media. Try these things and see if you notice a difference.

*Giving to/ helping others – According to Jennice Vilhauer Ph.D., “when we show love and compassion to other people, it releases chemicals in the pre-frontal cortex and reward center of the brain that professionals refer to as the "Helper’s High." People who help others report many positive mental and physical health benefits, including lower levels of stress, lower blood pressure, and relief from depression and physical pain. Try volunteering your time on a monthly basis or doing kind things for others and see if you notice a greater sense of well-being in yourself, as well as those you choose to help.

*Other things like journaling, reading, listening to music, artistic/creative endeavors (painting, knitting, sculpting, etc.), spa treatments, and enjoying the beauty of nature can also help you develop a greater sense of well-being.

What are some things you do/have done to maintain positive mental well-being? Post a comment, we’d love to hear your feedback.

References:

https://www.mentalhealth.gov/basics/what-is-mental-health

https://www.americanmentalwellness.org/intervention/definitions/

https://www.who.int/features/factfiles/mental_health/en/

https://www.psychologytoday.com/us/blog/living-forward/201703/the-mental-wellness-routine-will-change-your-life

https://positivepsychologyprogram.com/what-is-mindfulness-definition/

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/

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