Phone: 616-217-9489 | eMail: jude@midlifetoolsforliving.com
JD's Midlife Tools For Living Practices, LLC
Did you know that your mental health is essential for your overall well being at every stage of your life? That being said it makes good sense then to invest time and energy to make your mental health a priority!
Since May is Mental Health Awareness Month it’s a perfect time to do a check in to see how well you are doing.
It’s likely you’ve been feeling a bit more stressed of late. You are not alone either. All one has to do is turn on the news or read an article or post on social media and bam we are hit with barrage of negativity.
Feels like the world is shouting at us from all directions. It’s noisy, loud and in our faces no matter where we look too. People are worked up, some scared and some angry. Even when driving we can encounter the intensity of those around us.
All this can lead to feeling more anxious, drained, perhaps a bit depressed too. We all are carrying a load these days. Sometimes we can’t really afford to power through it all.
Consequently we need to pause, recognize our emotional distress and find some tools to take good care of our emotional well-being.
It might seem kinda obvious, but really just how often do you ask yourself how you are feeling — and then pause to really consider your response?
Checking in on your mental health starts with assessing how you are feeling. Do you notice feeling stress, anxiety, worry, sadness, anger, irritability, depressed or other challenging emotions?
Use a scale of 1 to 10 to determine just how much of the emotional distress you carry with 1 being little and 10 being the highest. It can help to take note of how you feel at the same time each day.
Keep track in a notebook or journal, or simply keep a mental track of your numbers. If your number goes up, that’s a sign you need to pay attention to your mental health.
It’s also important to notice how you’re feeling physically, too. Some ways mental health concerns can show up physically include:
*Stress: Headaches, body pains, skin rashes, or worsening of chronic health problems
*Anxiety: Headaches, stomachaches, muscle tension, or frequent urination
*Depression: Appetite changes, weight loss or gain, loss of energy, and unexplained aches and pains
So, take note of any of these physical symptoms of stress too!
So, turn your phone off or put it on do not disturb for a set period of time that you determine is needed for your peace of mind. Give yourself permission to disconnect from calls, texts, emails, alerts, social media, Facebook and the news too.
This can help you to reclaim some calm and a sense of control.
After all, the world will be there when you get back to it! And that’s whether you like it or not too!
We can ease anxiety and distress by noticing and focusing on our breathing. By taking a few deep, intentional breaths we can shift our entire mindset.
One way of practice is to: 1) Breathe in slowly. 2) Hold breath. 3) Breathe out.
Notice the breath coming into your nose and filling up your chest as it expands. Notice what happens as you hold your breath and then what occurs as you exhale. Doing this for just 60 seconds can lower your stress level.
When you practice breath focus you remind your nervous system that you are safe and there is no need to be on red alert. And then your system calms down with you.
By taking a walk-in nature, a hike through the woods, a group fitness class, or going to the gym you can increase your energy levels, reduce depression, and boost your mental health well-being.
Dance around the house while you do chores. You will not only get your work done, but dancing reduces levels of cortisol, a stress hormone in your body and increases endorphin’s, that are your body’s “feel-good” chemicals.
Stretching, yoga, tai-chi can all help with managing stress, relaxation, getting better sleep and are a way to help improve our mental health.
What are you doing to bring yourself joy? Can’t think of anything? Might be time to change that.
With so much to do and so much going on it’s easy to push leisure to the bottom of the pile. Taking time and making opportunity to be happy is important to your mental health.
Here are a few ways to incorporate joy into your life:
*You can create a gratitude journal. Write down three things you are grateful for each day. Gratitude is a powerful way to shift your outlook. Seeing the glass half full is a wise perspective. Especially in the midst of challenges there are still things we can be thankful for.
*Do something new—plan a mini getaway, get creative with a new recipe, try painting a picture, do a new craft project, write a poem. Creative expression and positive well-being are linked and help relieve stress and anxiety too.
*Laugh—watch a funny movie or television show. Visit with loved ones who make you smile. Go hang out with a funny friend or check out funny videos online. Laughter helps reduce anxiety. Let laughter and smiles warm your heart.
*Spend time with a furry friend—your dog, cat, or another loving pet. Time with animals actually lowers the stress hormone – cortisol, and boosts oxytocin – which stimulates feelings of happiness. If you don’t have a pet you might hang out with a friend who does or volunteer at a shelter.
*Go sit outside in the sun for 15 minutes. Don’t forget the sunscreen. Sunlight synthesizes Vitamin D that experts believe is a mood elevator.
*Put a smile on your face. While it may not be easy to do, smiling does help to lower your heart rate and calms you down.
Having a strong support system is important for our mental health. Do you have someone(s) in your life who you consider trustworthy and loving and you can turn to when you need it most? If not perhaps it’s time to build up your support team.
Support team members can be a partner, sibling, healthcare provider, faith leader, friend or other trusted individual.
Do have at least one person in your life who you can trust to: give good advice when you need and ask for it, is respectful and trustworthy, gives you space to make your own decisions, grow, and even make mistakes too.
Also have someone(s) who actually listens to you and has your best interest at heart.
Support groups are a resource to find a group of people who can relate to your challenges and provide support. There are numerous kinds of support groups in every community too. Call 211 a help referral source here in Michigan to find a group near you.
Also, give yourself permission to reach out for professional counseling if your mental health is making it hard to function well with all the challenges you face.
Above all, remember that recognizing we need help and asking for it is indeed a strength!
Do Contact Me to begin therapy today! Don’t wait to take good care of yourself!
Anxiety Therapy, Depression Therapy, Grief Therapy, PTSD Treatment, Substance Abuse Treatment
JD’s Midlife Tools For Living Practices, Holland, MI
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