Why You Should Elevate Your Mental Health and How

Do you prioritize your mental health? If your mental health isn’t one of the areas that comes to mind, consider moving it to one of your top priorities, elevate it. Here’s the short answer of why it’s important. When we work on our mental health, we improve all of the other areas of our lives. When we emotionally and mentally operate effectively and efficiently, other well-being pieces fall into place. Some pieces that are positively impacted are, sleep, problem solving capability, relationships, and productivity increases. All a ripple-effect benefit of elevating mental wellness. The benefits are truly endless.

Here are a few ideas of how you can focus on your mental health

What to intentionally focus on

Spend a few minutes a day addressing your mind. What areas need the most attention? Is it sleep? Anxiety? When was the last time that you did self-care? Focus on the area that needs it the most, not to feel overwhelmed, because there could be several areas that you feel could use love. Once there’s a rythm or a habit created for that particular area, move onto another area. Be gracious to yourself through the process of addressing the area, it might take some time and it’s hard work.

How to make it happen

Here are two ways to help you with planning that focus time

Way one

The first, is scheduling half an hour to an hour per day. The second, is sprinkling in the work throughout the day. The option of scheduling it in works well for people who like having structure or who are likely to procrastinate. Write it in your planner, including the time you will work on it and set an intention of what you’re going to specifically work on. – An attainable short-term goal. When the time comes, aim to do it for half an hour to an hour. Afterwards, notice or be mindful of the benefits of your achievement. Do what is helpful to you. If you’re having trouble thinking of something, reflect back to your past to see if maybe you did something helpful then, that you can apply to now.

What it could look like

This could look like journaling about your day or a problem that you have. Taking a long bath, free of distractions, and reflecting on the highlights of your day. When you wake up in the morning, thinking about something that you’re looking forward to in the near future. Participating in relaxing yoga before bed. Having a mindful meal.

Way two

The second way, sprinkling it in throughout the day, looks a little different and is go-with-the-flow. This strategy might work for someone who has a busy schedule or would like to see it organically integrated throughout their day.

What it could look like

This could look like doing a three minute breathing or mindfulness exercise while doing a simple tasks, such as household cleaning. Working on a gratitude list, jotting down what you’re grateful for as they come to you throughout the day. Stretch and do mindful movement when you’ve been sitting for too long. – When at a desk-job, get up from your chair once every 45-90 minutes for 5-10 minutes.

Doing mental wellness activities will be wonderful. Try both planning strategies, or other ways that you can think of, to see what fits best.

Elevate your mental health to reap all the great benefits. Start by identifying what needs the most attention and then figure out how to make it happen. Is it better for you if you schedule it or if you sprinkle it in throughout the day? Once you have a basic plan, just do it. There are multiple strategies and ways to improve your mental wellness. Do the ones that work for you consistently. Lastly, fully enjoy the benefits and continue the good work.

A Growing Health Concern in America is Alcoholism

According to Alcohol Rehab Guide, alcoholism is a growing health concern in America, affecting nearly 14 million people.

Alcoholrehabguide.org is an organization that focuses on producing high quality substance abuse and recovery content. There are vital resources on this site, which was founded on a passion to help people in need, and the belief that with the right resources they can make the difference in someone’s life.

Visit Alcohol Rehab Guide to help people affected by substance use disorder and to learn more about the issues surrounding it.

Information on treatment here.

Western Pennsylvania

Easy Health Strategies From Head-To-Toe


Photo by Pexels

Guest article provided by Lisa Walker of neighborhoodsprout.org

Many of us may feel constantly confronted with self-care messages. However, maintaining your health can be challenging when you’re balancing a busy schedule. We live in a culture that puts a lot of pressure on us to be our best selves, so it’s no surprise that many people feel overwhelmed as a result and give up altogether. 

In this article, we’ll discuss some simple tips on living a balanced life, taking care of ourselves, and looking and feeling fantastic from head-to-toe. Our physical health is just as important as our mental well-being — which professional telemental health counselor Shannon Mick can attest to — but neither works efficiently without the other.

The Connection Between Food and Health

If you feel like you’re always tired, trying to catch up, and can’t seem to get a handle on your mood, your nutrition is a great place to start. It’s easy to pick up fast food when you’re pressed for time. However, this type of food can have a negative effect on your mental health. In fact, when comparing “traditional” Japanese and Mediterranean-style diets (high in seafood, vegetables, fruits, and unprocessed grains) to Western diets (high in processed foods and refined sugar), the result was a 20–35% higher risk of depression in those who observed the latter.

If we don’t feel happy on the inside, we can’t enjoy what we look like on the outside. In the same vein, taking care of our mental fitness is essential if we want to lead fulfilling lives. Nutrient-dense foods are more than building blocks for a beautiful physique — they are critical for our state of mind. Proper nourishment and healthy eating habits can improve your energy, boost your mood, build self-esteem, reduce symptoms of depression, and enhance cognitive function. 

Self-Care Varies For Different People

We can’t be great spouses, friends, employees, or parents if we don’t look after ourselves with care. Know that maintaining strong mental health can look different for different people. Additionally, different varieties of stress require different forms of relief. Many extroverts gravitate towards social functions as a means to release stress, while introverts turn inwards and recharge through solitary activities. 

But the fact is, many people’s personalities lie somewhere in the middle, and they may enjoy different things on different days. This means that great ways to relieve stress really do vary and may include playing sports or games with friends, teletherapy or counseling with Shannon, going for a walk with a partner, or reading a book (to name just a few). Whatever your needs may be, it’s critical to listen and honor what your body and mind require at any given time.

Feel Great, Look Great

You don’t have to sacrifice style for comfort — there are ways to look great without feeling constricted. Clothes influence how we feel. We all have special outfits we wear when we’re feeling confident, so why not endeavor to feel like that every day? 

There are plenty of ways to incorporate comfortable clothing into your daily wardrobe. If you enjoy lounging at home, it’s a great idea to invest in nice lounge pants that let you work out, walk the dog, and run after your kids while still feeling both comfortable and chic. Throwing on a blazer can be a great way to spruce up this loungewear look. Alternatively, treat yourself to a modest purchase like trendy glasses to elevate an outfit. 

The Bottom Line

Physical and mental health are hot topics these days. Everyone’s got something to say, which can be overwhelming. However, at the most fundamental level, you simply can’t go wrong with a proper diet and mental health maintenance. Caring for your body with healthy foods and therapeutic discourse will ultimately make for a strong mind, stunning physique, and a better headspace for enjoying life. Get in touch with Shannon for a free initial consultation.

Get In-Tune with Satiety & Hunger Cues: hunger scale tool and questions to consider

The hunger scale chart is one way to become more in-tune with your gut feelings and also, to have a better idea on whether or not you’re hungry and how much food to eat. Taking notes of how you feel will eventually lead to increasing your awareness and improving intuitive eating habits. The scale is 1-10. One, being that you’re feeling starving, weak, or dizzy and ten, is that you feel sick because you are so full.

When to Use

  • While deciding whether you should eat or not. Are you reaching for food because you’re hungry or because you’re feeling a particular emotion?
  • After eating a snack or a meal. Check-in with yourself to see where you are. Did you eat enough or did you eat too much?
  • Use this tool about twice per week, on a consistent basis, for about three to five months. This amount of time presents the opportunity to increase awareness and to settle into healthier habits.

How to Use

  • Pair this scale with practicing eating mindfully or intuitively.
  • Be non-judgmental of what number you are on the scale.
  • Feeling five or six after eating is appropriate. Seven is alright, every now and then, like during a holiday meal. The top goal is to feel comfortable.
  • Jot down in a journal or notebook your hunger scale number and a few other details, like what you ate, thoughts, and feelings.
  • Practice consistently, becoming more in-tune can take time. Practice being non-judgmental and patient with how long it might take you. It might take multiple changes and attempts, that’s alright.
  • Put the scale where you will see it and remember to use it. In a journal where you track habits, on the fridge, or on the dining room table. If you want to leave it on the dining room table, some people place it in a folder or a clear page sleeve.
  • Share what you’re working on with your dietician or mental health counselor.

Questions to Consider

An important point to mention is to notice thoughts and feelings while eating. A lot of times, we eat and are distracted by our phones, the television, or a conversation. Is this you? Are you feeling depressed or anxious while eating? Are you being judgmental or the food or yourself while you eat?

Another thing to notice is whether you are disassociated or non-present. Are you enjoying the food? Why or why not? Are you being mindful of the meal? Did you fly through the meal, eating fast? Did you eat at an abnormally slow pace? How big were your bites?

Be well.

Download the Hunger Scale below.

Mental health therapy: what people think it is vs. what it actually is

Mental health therapy: what people think it is vs. what it actually is.

What people think it is:

• Talking to a therapist about problems.

What it actually is:

• Talking to a therapist about problems.

• Making changes to thoughts and behaviors.

• Psychoeducation.

• Building awareness of thoughts, emotions, and behaviors.

• Between session work.

• Learning and practicing coping strategies.

• Working on becoming less judgmental of certain thoughts and emotions.

• Finding a healthy balance while going through difficult life situations and increasing self-care.

• Increasing empowerment and mental strength.

• Improve overall wellness.

• Focus on personal growth.

• Helping to end the stigma of mental health illnesses.

Favorite Positive Affirmation?

What’s your favorite positive affirmation, right now?

Mine is, “I have everything I need.”

I tend to feel like I need MORE (belongings, money, approval from others, etc.) and it can create anxiety and tension. I don’t actually need any of these things. When I practice living in the moment and tell myself that I have everything that I need RIGHT NOW, HERE in the present, I feel less anxious.

Laurel Highlands, PA

Things to Let Go

Things that you need to let go of:

▪︎ Past mistakes
▪︎ Things you have no control over
▪︎ Self-doubt
▪︎ Need to please
▪︎ Fear
▪︎ Toxic relationships
▪︎ Comparison
▪︎ Chasing perfection

Are these items on your list?

What can you add?

Being Productive & Calm, as a Busy Woman

To all of the busy women, here are some strategies that can help you be productive and calm.

Does this sound familiar to you? Personally, as a busy person (have a young daughter, maintaining relationships, keeping the house tidy, running my own mental health private practice, blogging (for two websites), and preparing for ultramarathons), I struggle with being calm while I go about my day.

Here’s how it usually goes.

I’m usually productive in some way because there is always something that needs done. I tend to feel like things need to be done in an overly particular way. Tasks get done, it’s just not always how well (quality) or in the order that I’d like it to be, so I need to be flexible.

When there’s anxiety present.

Anxiety couples this feeling that something needs to be a certain way or lack of having an amount of control. Anxiety is also provoked when I feel overwhelmed by the amount of things that I need to do. It’s difficult being calm. I want things to be completed in a timely manner and done right. Sometimes, I aim for perfection, but I know that that’s unrealistic. I put a lot of pressure on myself.

How do I remain calm while I’m in a state of being busy and usually anxious?

• I practice time management
• Prioritize tasks
• Ask others for help
• Tell someone “no” when they ask if I can do something when I truly don’t have the time
• Mindfulness
• Slow myself down, so I can think clearly
• Stay grounded
• Self-care. Sometimes taking a full day for it!
• Exercise or run
• I focus on my strengths and goals (and the reasons behind them)
• I think positive (in general)
• I reframe my distorted thinking
• I write down affirmations

There are probably some other tricks that I use that aren’t coming to mind. Whatever I do, I choose to act in a more helpful and healthy manner. I choose to react in a way that is more calm.

How do I know which strategy will help?

I don’t 100% of the time know which strategy will help, but I do know that I can try two or three and see if they work. Overtime, it is easier to know which strategies will work and for what. If a strategy doesn’t help, no big deal, pick another. There are instances where anxiety is stronger and it takes a handful of strategies to help. Also, no big deal.

The strategies from this list are additional “to do’s”, but they makes life better and adds peace. This work becomes more effortless the more that I practice it. You can do this, too.

How do you practice being productive, yet calm?

Overlooking a small town in PA

Calming Through Your Senses By Using Self-Soothe Skills

Self-soothe skills

Self-Soothe is about calming through the senses, and the goal is to engage your senses in behaviors that are relaxing.

As you practice self-soothe, allow judgements, stress, worries, and unhelpful thoughts to slide through your mind, and just be in the moment. This process will rejuvenate you and help regulate your body.

Commit to adding self-soothing strategies into your daily schedule.

Self-soothe skills (vision, hearing, smell, taste, touch)

Vision

What kind of things do you enjoy seeing? Seek out these visually pleasing things. Gaze at sunsets, nature, cityscape, aquarium, whatever is visually relaxing to you. You can also create your own artwork or take photos.

Take a few minutes to fully appreciate something, it can be as simple as leaves on a tree. Connect with it and take it in.

Hearing

Listen to soft music or go outside and soak up the sounds of nature.

Hear with your eyes closed and allow yourself to become immersed in the experience.

Smell

Choose household cleaners, perfumes, lotions, aromatherapy, essential oils, and candles that have pleasant smells.

Baking your favorite dish or dessert will fill your home with that smell.

Taste

A tip for taste is to eat a small amount of food one-mindfully, engaging all five senses.

Savor a piece of dark chocolate, a bite of a juicy apple, a spoonful of ice cream melting in your mouth, or the tanginess of a salsa.

Timing yourself to see how long you can draw out the experience is helpful for becoming immersed.

Touch

Ask a loved one for a hug or to hold hands. Snuggle with your cat or dog. Give yourself a facial, neck, or hand massage. Wear your most comfortable clothes and fuzzy, thick socks or wrap up in a warm blanket. Take a mindful bubble bath or a longer shower.

Resource

Lane Pederson, Psy.D., LP, DBTC

Connoquenessing Valley Heritage Trail, PA

Distress Tolerance (DBT)

Distress Tolerance (Dialectical Behavior Therapy)

When people “cope” with stress and crisis, they find out ways (behaviors) that relieve stress, however, some of these ways come with heavy consequences. Examples of ineffective behaviors are drug and alcohol use, self-injury, gambling, spending money, and overeating.

We can learn distress tolerance skills to effectively manage the stress and crisis. These skills are more helpful than dealing with the consequences of the ineffective behaviors that make life worse.

Try it out

Make two lists, one is your ineffective coping behaviors, and the second is your healthy coping behaviors. If you’re struggling coming up with the healthy ones, keep thinking, because everyone has at least a few.

The goal is to work on eliminating the ineffective coping behaviors on the first list while developing the behaviors on the second.

This process is “doing more of what works”, replacing the ineffective with the healthy and effective.

Guidelines to improve distress tolerance skills

1. Practice the skills daily, even when you’re not feeling distressed. The skills tend to be enjoyable, so practicing shouldn’t feel like work.

2. Diversify the skills, try new ones, and practice every skill more than once because you don’t know which ones will “click” for you.

3. Organize a distress tolerance plan for when you’re in crisis and choose to follow the plan. It will keep you focused. Write down your organized plan on an index card. This would be your coping behaviors and any people who can provide support. Keep this card with you.

This index card plan works well for children while they’re away from home. Example: at school.

Distress tolerance skills to learn

• Wise Mind: ACCEPTS acronym
• IMPROVE acronym
• Self-Soothe skills: vision, hearing, smell, taste, and touch.
• Radical Acceptance
• Everyday Acceptance
• Willingness
• Bridge-Burning
• Ride the Wave: Urge-Surfing
• Grounding
• Pros and Cons

This is general information on distress tolerance and the skills to learn to better cope with stress and crisis, the next step is to learn the skills themselves, practice applying them, watch for improvements, and make necessary adjustments.

Wise Mind: ACCEPTS

https://finishstrongercounseling.com/2020/08/12/wise-mind-accepts-skill-distress-tolerance-from-dbt/

Resource

Lane Pederson, PsyD, LP, DBTC

Connequenessing Valley Heritage Trail, PA