Live Now

One way to lift your spirits (taken from the book High Hopes by Patrick Lindsay)

‘Live Now’
Refuse to let time dictate your day. Lose track of it. Immerse yourself in whatever you’re doing. Surrender yourself to the activity. Commit your full attention. Notice the difference.” ~ Patrick Lindsay

“The happiest of all lives is a busy solitude.” ~ Voltaire (François-Marie Arouet) (1694-1778)

Learn about the book here.

Idea for if you work with teens

Years ago, I worked with teens at an inpatient home as a milieu counselor. I did this for two years. We had a big white board and I would pull something appropriate from High Hopes and write it on the board. The teens enjoyed that and would sometimes write it in their journal or decorate around it using dry erase markers.

If you work with teens, I have found that this gentle approach to engaging with teens is easy and can be inspiring. Some days, something I would write seemed to spark people who appeared to be really struggling, as I’d catch them looking at the board and writing in their journal. Occasionally, I observed a boost in positive emotions and peer interactions following.

You don’t have to use this book, there are plenty of good books to pull inspiration from and share with others. I do prefer this method over looking up quotes online. Quotes online seem to repeat themselves and you don’t always know the credibility or who said what. High Hopes is a small book, so it fit in my full bag that I’d take into work.

I hope that this article inspired you.

Be well.

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Be a Beginner Every Single Morning

“Be willing to be a BEGINNER every single morning.” – Meister Eckhart

Being a “beginner” can mean:

▪︎ Feeling rejuvenated or refreshed

▪︎ Ready to try and/or learn something new

▪︎ Not always playing the role of the expert

▪︎ Ready to start fresh

Moraine State Park, PA

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Set S.M.A.R.T. Goals

How to set goals

Set S.M.A.R.T. goals

Specific

Measurable

Attainable

Realistic

Time-based

This is important framework for creating any goal, short-term or long-term. I keep this structure in mind when helping people set goals and intentions.

We work smart

▪︎ We are specific

▪︎ We look at the details of the desired outcome

▪︎ We talk about what already works for the person and if we can use it to reach the current goal

▪︎ We discuss how to go about the smaller steps towards completing the bigger picture

▪︎ We figure out a time frame and consider how much time a person has to devote towards the goal

▪︎ We explore appropriate alternative strategies and methods to reach the goal. There’s probably more than one way to go about it

▪︎ I teach people new strategies and we determine how they can be applied to reflect what we’re aiming for

Reach out to me if you think I can help with a goal.

Browse my blog (and subscribe) to see what kind of work that I do and for free, downloadable mental health resources!

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WAYS TO STRENGTHEN RUNNER’S BODY IMAGE AND POSITIVITY

As runners, we need to make sure that we’re protecting our body image and promoting body positivity. Acknowledge that all of our bodies are different, setting aside judgments, opinions, and expectations of what our body should look like as runners. Know that all of our bodies are incredible and capable of so much. They can go ultra distances, but on a cellular functional level they are more impressive. Appreciate, love, and respect that.

Self-care is obviously very important. Appropriate recovery and nutrition, among all of the other ways that we support our bodies.

We have to check our negative and distorted thoughts about our bodies. What kind of thoughts are you having about your body? What are you doing with those thoughts? Are you taking care of yourself? Positive affirmations, caring thoughts, embracing ourselves how we are in the moment, and focusing on the resiliency of our bodies are a few ways to go about promoting healthier and more realistic thoughts. Remember, thoughts are just thoughts, what you choose to do with them is what matters! We all experience negative thoughts.

It’s okay to want to improve our bodies and become sharper athletes. Make sure you’re going about it in the right way and not causing harm or injury.

Be present and content with how you are because our bodies do so much for us, they change day-to-day, anyway. Give thanks to your body, even the challenging parts. Forgive yourself for things that you have said or done to your body that you shouldn’t have. A good way to do this is to look at yourself in the mirror and repeat these things, allowing them to settle into your heart. Let yourself heal.

When hurtful words and actions come from other people, we don’t have control over that. We choose to control how we react. Have some sort of comeback or body positive affirmation in your back pocket for when this occurs. Protect yourself, stand up for yourself. A ton of people out there will have something negative to say about your body. It sucks, it shouldn’t happen, but try to not allow it to take a hold of you. You’re better than that and you’re worth it. Plain ignoring the person is fine, but it feels better saying something positive about your body. Better yet, if you say something amazing about the part of your body that they are judging or criticizing. Use your strength and take a stand.

You know what’s best for your body, but if you’re honestly struggling with body image and eating, reach out for support. Strengthen yourself through people who are there to help you. It’s alright to need any level of help with something. You could contact a professional mental health counselor, someone who specializes in body image and eating. Dietitians and nutritionists. A running coach, maybe even one who is certified in nutrition. For a good shot at getting the best support for you, make sure that they are a good fit to work with.

As a running community, let’s continue the conversation, sticking together on issues like this, and lifting each other up. Thank you for reading.

Breakneck Falls, McConnell Mills State Park

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EXTRA SELF-CARE AND HEALTHY HABITS, SOMETHING WE ALL NEED.

Short talk about self-care, something that seems easy, but it’s actually kind of difficult to do. I feel this topic is covered so much, but yet, we all still struggle with it. I can’t think of a single person, myself included, who could be practicing self-care more frequently or in a way that’s more beneficial.

May is Mental Health Awareness month. What are you doing this month (and everyday because we have mental health everyday) to make sure that we are growing our knowledge and awareness of mental health? How are you supporting yourself? How are you supporting others? Please, share with me down in the comments what you’re doing for mental wellness. [I could use some fresh ideas.]

Mental health professionals cannot end the stigma alone and get everyone the help that they need, we need you to be a part of this mission.

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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.

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Being Fearless, Accomplishing a Dream

Think of something that you’ve always dreamed of doing. Travel? Opening a business? Contacting someone you haven’t talked to in a long time or ever? Dumping an unhealthy habit that you have been clinging to? It can be anything. It is probably overwhelming to think about and you might be afraid of the process. I’m talking about really stepping outside of your comfort zone and tearing down the protective barriers. Think about how freeing accomplishing that dream could feel… YOU DID IT! Think about all of the possible benefits of that accomplishment, like further opportunities, boost in self-esteem, feelings of gratitude and happiness, and reconnection.

Fear and Anxiety Holds Us Back

Being honest with yourself, what has kept you from doing that? If it is anxiety, you’re not alone. The feelings of fear and anxiety are there to protect us on a primitive level. These emotions help us to survive and make better choices. If we didn’t have these feelings, what would be stopping us from doing something dangerous? These are normal, healthy emotions and we can’t make them go away. We don’t want them to go away.

Our thoughts that hold us back can seem to come out of nowhere at times. Thoughts are naturally occurring and will come and go. Know that thoughts are thoughts and not reality. Just because we think something, doesn’t make it true. Identify the thoughts that hold you back, reframe them to better use, and learn how to better manage your anxiety. Even though we can manage anxiety, we can’t get rid of it, but we can keep it at bay.

What was that dream accomplishment that you thought of earlier? How can you make it work? What small steps can you take to get the ball rolling?

My Real-Life Example

Here is a simple example of a long-term goal of mine and thoughts that I struggle with. This is in regards to participating in the BADWATER 135 ultramarathon (I am a seasoned ultrarunner). This is a goal that has been several years in the making and there are a few more years to come in this journey before I stand at the start line. Many doubts have popped up in my mind over the years. Doubts that I’m not good enough, and doubts that details would never come together to make this dream a reality. Anxiety comes and goes. I experience anxiety over what people might say or think if I ever bring up wanting to run The World’s Toughest Footrace, so I rarely talk about it. Anxiety over becoming injured and never being able to run ever again. These thoughts have been bothersome, coming and going, since I got started. I want this goal bad enough, and I’m going to give my best effort, so the thoughts aren’t going to keep me from doing what I am passionate about.

Reframe Fearful and Anxious Thoughts

The unhelpful thoughts are identified, now let me show you how to reframe this fearful way of thinking. The doubt that “I’m not good enough” can be reframed to, “I am hardworking and have been thoughtfully and skillfully working towards this goal for years. I have grown so much, not just as an athlete, but as a person. I’ve come so far, I’m not going to give up now.” And “things won’t ever come together for me,” to “continue to be patient, every year you are steps closer to this goal, and you are diligent in catching all of the preparation details.” As for the anxiety, “I can’t ever tell anyone without being judged,” to “who cares what people have to say about it, this is something that I love.” For anxiety over injury, “I’m worried that I’m going to get injured in a freak accident on the trail while training,” to “I’m a careful and skilled runner. I rest my body and care for it enough, so that I can do what I do. My running coach is also mindful when it comes to injury prevention.” That is how to reframe, think realistically.

More Anxiety Management

There are multiple ways to manage anxiety. Self-care should be the top priority because it is the base from which we build upon. This includes proper diet, exercise, and sleep. Use the reframing skill from above. Learn Dialectical Behavior Therapy and Cognitive Behavioral Therapy coping strategies. Talk with a licensed professional counselor to have support in sorting out the details and find what works for you. Practice yoga, meditation, and breathing exercises. Practice these things consistently overtime to create helpful habits. The process isn’t always easy, there are challenging times, stick with it, and give yourself grace. It is a true learning process. I have been using these strategies consistently for years and they work. As you do the strategies, you will find favorites and learn when to use which strategy, as one will be more helpful than another in any given scenario.

When Your Dream Becomes a Reality

When the time comes to tackle that dream, reflect on your journey. How does it feel to be where you are, today? What is the biggest thing that you learned in those smaller steps? How can you apply what you have learned in the future? Continue the helpful habits that you have established or are continuing to work on. Honestly, the work never ends, and having a healthy mind is a ton of work, but we absolutely need to nourish it.

When that dream becomes reality, be connected and in the moment with it. Take it in. What does it feel like physically, emotionally, and spiritually? What is the greatest part of the experience? How proud do you feel? What have you learned? When it’s all over, would you do it again? It is important that we acknowledge the benefits of the hard work and perseverance. There is a mountain of experience to take away from accomplishing a dream.

I hope that you found this article insightful and are perhaps examining anxious thoughts that are keeping you from achieving your dreams. Incorporate the strategies that I have discussed into your day-to-day life and notice the benefits. Keep striving towards accomplishing your dreams, soaking in that journey.

Badwater Basin, CA

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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.

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Potential and Possibilities on Bad Days

Your day is still full of potential and possibilities even if:

  • The weather is nasty and you’re stuck indoors.
  • Your car got a flat tire on the way to work.
  • You received a negative report that was out of your control.
  • You didn’t get the job or raise.
  • A major household appliance broke.
  • You received bad news.
  • It seems like you’re not getting anywhere, no matter how hard you try.
  • You feel like you will never be good enough.
  • You forgot to pay a bill.
  • It seems like multiple things are going wrong at the same time.
  • And this list can go on…

Tell Yourself

  • This day is full of potential and possibilities.
  • Your day can improve.
  • You can get outdoors another day.
  • A car tire can be replaced.
  • Good news will come soon.
  • You will find a job, this is only temporary.
  • Household items can be repaired or replaced, hang in there.
  • You have already achieved some goals, keep up the good work, you will continue to achieve.
  • Things can and will go right.
  • Not everything is bad, things are okay.
  • You have everything that you need right now, in this moment.
  • Come up with your own positive affirmation.

Take Action, Make it Happen

  • Adopt a positive mindset, it is a powerful tool.
  • Look for alternatives. Find the potential and possibilities. Write them down as a reminder.
  • Make a list of things that you can do and then start doing. You can use your creativity.
  • Focus on the things that you can control.
  • Remind yourself that ruminating on negative events and worries doesn’t help and that you can do something about it.

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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?

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