Tag: mental health

Taking Time for Yourself

Since May is Mental Health Awareness Month, we are sharing tips for taking time for yourself. Everyone needs to take some time to make sure that they are doing okay. You are allowed to take time to yourself if you are struggling. It’s also okay to ask for help. We have people around us that want us to succeed, and if not on this earth, we have a God who wants us to thrive in his plan. We may have a different plan for our lives than the person next to us, but that’s okay! That does not make our life any less valuable.

To see the article we got these amazing tips from click HERE.

Here are some of the tips we talked about:

  • Accepting yourself as you are
  • Focus on the basics
  • Find what makes you happy
  • Practice mindfulness
  • Make small goals

Thank you to Mental Health America for this article.

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The Morning Thing encourages you to join Ohio’s Strive for 5 Challenge!

Ohio’s Strive for Five Challenge

Ohio's Strive for 5 ChallengeThe challenge is simple: find five people in your life and check-in with them every day for the next 30-days.

Ohio’s Strive for Five Challenge is a new, statewide awareness campaign to help individuals and families cope with feelings of stress, anxiety, and isolation by connecting with others.

You are encouraged to reach out, connect, and comfort each other while we all work our way through the COVID-19 crisis and social distancing. Peer-to-peer support has great power in helping to calm anxiety and fear. By reaching out via phone, text, email, or even a hand-written note, you can help.

The Strive for Five Challenge was developed by the New York Coalition for Behavioral Health and brought to Ohio by the Mental Health, Addiction and Recovery Services Board of Lorain County.

The WNZR staff is taking Governor DeWine’s challenge to Strive for 5. We are committing to connect with 5 people every day for the next 30 days. Join us and commit to reaching out to others as we work through this COVID-19 Crisis. Click HERE to hear our staff members talk about joining this challenge.

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COVID-19 – It’s time for a Mental Health Checkup

On Wednesday’s show, Hunter and Marcy tackled the topic of maintaining positive mental health during COVID-19. They shared some wonderful tips from Lori Criss, Director of the Ohio Department of Mental Health and Addiction.

Ohio Governor, Mike DeWine recently invited Lori Criss, Director of the Ohio Department of Mental Health and Addiction Services to speak during one of his daily press conferences. Criss shared advice for all the Ohioans staying at home on how they can maintain positive mental health in this difficult situation:
  • Wake up at the same time every day.
  • Keep a routine schedule.
  • Schedule in leisure time for yourself.
  • Create work/school time separate from other activities.
  • Reach out to friends and family every day (especially if you live alone).
  • Reach out to neighbors who live alone.
  • Reach out for help if you are in need or unsafe.
  • Stay in touch with your primary care doctors and mental health and addiction doctors.
  • Stay connected to your faith community (There are resources for faith communities on coronavirus.ohio.gov)
  • Enjoy nature.
  • If you work or study at home, build in social time.
  • You can find volunteer opportunities at TogetherOhio.gov.
  • Set boundaries for yourself. Be aware if you are feeling hungry, angry, lonely, or tired.
  • Create opportunities for your kids to interact with their friends.
  • Listen to questions from your kids and answer honestly, monitor their media and make sure they are getting information from trusted sources, and let them express their feelings.
  • For individuals in recovery, stay connected to recovery support.
  • Reach out to anyone you know recovering from mental illness.
  • If you know someone who is feeling hopeless, have them call the suicide prevention hotline, 1-800-273-8255.

Here are some easy things you can do at home to improve your mental health TODAY:

mental health tips

Photo by Madison Inouye

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It’s World Mental Health Day. We have tips on fighting anxiety.

(information and picture from www.daysoftheyear.com)
World Mental Health Day was established in 1992 by the World Federation for Mental Health. In some countries around the world, it forms just one part of the larger Mental Illness Awareness Week.

Mental health problems, ranging from issues like depression and anxiety disorders to conditions like schizophrenia, affect millions of people around the world. In fact, according to current statistics, 1 in 4 people will experience some kind of mental health problem during their lifetime and many more will see friends of family members affected.

This morning, we shared 10 tips on how to calm anxiety in the moment.
These 10 expert-backed suggestions from www.webmd.com can relax your mind and help you regain control of your thoughts.
Click HERE for the full article. These tips are from Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. 

1. Stay in your time zone.

Ask yourself: What’s happening right now? Am I safe? Is there something I need to do right now? If not, make an “appointment” to check in with yourself later in the day to revisit your worries so those distant scenarios don’t throw you off track.

2. Relabel what’s happening.

Panic attacks can often make you feel like you’re dying or having a heart attack. Remind yourself: “I’m having a panic attack, but it’s harmless, it’s temporary, and there’s nothing I need to do”.

3. Fact-check your thoughts.

People with anxiety often fixate on worst-case scenarios. To combat these worries, think about how realistic they are.  Getting into a pattern of rethinking your fears helps train your brain to come up with a rational way to deal with your anxious thoughts.

4. Breathe in and out.

Deep breathing helps you calm down. Focus on evenly inhaling and exhaling. This will help slow down and re-center your mind.

5. Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment.

6. Just do something.

Stand up, take a walk, throw away a piece of trash from your desk — any action that interrupts your train of thought helps you regain a sense of control.

7. Stand up straight.

For an immediate physical antidote to anxiety, pull your shoulders back, stand or sit with your feet apart, and open your chest. This helps your body start to sense that it’s back in control.

8. Stay away from sugar.

Research shows that eating too much sugar can worsen anxious feelings. Instead of reaching into the candy bowl, drink a glass of water or eat protein.

9. Ask for a second opinion.

Call or text a friend or family member and run through your worries with them. It can also help to write your fears on paper.

10. Watch a funny video.

Laughing is a good prescription for an anxious mind. Research shows that laughter has lots of benefits for our mental health and well-being; one study found that humor could help lower anxiety as much as (or even more than) exercise can.

If you deal with anxiety on a regular basis, mediation doesn’t have to be your only treatment. Here are self-care tips from www.webmd.com that can be worked into your daily routine:

Click HERE for the full article.

Move your body. Exercise is an important part of physical — and mental — health.

Pay attention to sleep. Both quality and quantity are important for good sleep
– Leave screens behind before you hit the hay.
– Try to stick to a schedule.
– Be sure your bed is comfy.
– Keep your room’s temperature on the cool side.

Ease up on caffeine. 

Schedule your worry time. Take 30 minutes to identify what’s bothering you and what you can do about it. Have your “worry session” at the same time every day. Don’t dwell on “what-ifs.” Focus on what actually makes you anxious.

Breathe deep. It sends a message to your brain that you’re OK. That helps your mind and body relax. To get the most out of it, lie down on a flat surface and put one hand on your belly and the other on your chest. Take a slow breath in. Make sure it fills your belly enough that you can feel it rise slightly. Hold it for a second, then slowly let it out.

Be the boss of your thoughts. Try to turn any negative thoughts into positive ones. Picture yourself facing your fears head-on. The more you do this in your mind, the easier it will be to deal with it when it happens.

Tame tense muscles. Relax them with this simple exercise: Choose a muscle group, tighten it for a few seconds, then let go. Focus on one section at a time and work through your whole body. This is sometimes called progressive muscle relaxation.

Help out in your community. Spend time doing good things for others. It can help you get out of your head. Volunteer or do other work in your community. Not only will it feel good to give back, you’ll make connections that can be a support system for you, too.

Look for triggers. Think of times and places where you notice yourself feeling most anxious. Write them down, if you need to. Look for patterns and work on ways you can either avoid or confront the feelings of panic and worry. If you know the causes of your anxiety, that can help you put your worries into perspective. Next time, you’ll be better prepared when it affects you.

 

 

 

 

 

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It’s Health Week on The Morning Thing. How is your mental health? 9/13/16

boost-your-brainpower

Boost your brainpower on a daily basis by adding simple steps to your routine.Photo courtesy of Shutterstock

On Tuesday’s show, we focused on mental health. We shared 10 tips on how to stay mentally healthy from https://www.betterhealth.vic.gov.au/

Boost your wellbeing and stay mentally healthy by following a few simple steps.

  1. Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
  2. Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever takes your fancy.
  3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theatre or choir group; a book or car club.
  4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
  5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, and dancing all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
  6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.
  7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
  8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add do nothing’ to your to-do list!
  9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
  10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counselor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do.

Click HERE to read more.

We also shared several brain exercises that can keep your mind sharp.
http://www.medicaldaily.com/ says try these brain boosters:

GETTING A GOOD NIGHT’S SLEEP

This probably goes without saying, but making sure you’re getting enough sleep is crucial to keeping your mind in top shape. Though the relationship between memory, sleep, and learning isn’t fully researched, most scientists agree that a full night’s rest is one of the best things to do before learning or memorizing things. During the memory process, the brain goes through several functions: acquisition, or when the brain obtains new information; consolidation, or the stabilizing of a memory, and recall, which involves accessing the information after storing it. Research has shown that consolidation often takes place during sleep, when our brains make neural connections that form memories.

Not getting enough sleep is going to leave you sluggish and forgetful, and it will make all these other brainpower habits seem really difficult or impossible. According to Harvard Medical School’s Division of Sleep Medicine, lack of proper sleep “affects mood, motivation, judgment, and our perception of events.” So be sure to get those seven to nine hours of sleep every night.

JOURNALING BY HAND

Taking the time to disconnect from your digital distractions can help focus your mind, though it may take a while at first. Remember what it felt like to sit and read for three hours without distraction, and feel that deep and satisfying feeling of being entirely absorbed by a book? It’s important to practice this scenario on a daily basis in order to preserve your concentration abilities. One good way to do that is to sit down and journal daily. Not only will it help you focus, but writing has been shown to help clear the mind, almost in a self-therapy sort of way.

In addition, hand-writing itself has been shown to help sharpen our minds. Since hand-writing involves making strokes to create letters, rather than just touching an identical key, it activates certain regions of our brains that are involved in memory and language.

TAKE SOME CAT NAPS

If you got your full night’s rest, that’s great; but every so often a cat nap is in order. Taking these “power” naps can help us feel rejuvenated in a short period of time, and boost our energy just enough to carry us through the rest of the evening. One study showed that young people who napped for 90 minutes actually showed improvements in memory, and other research has shown that extremely short naps — ones that last only a few minutes — can also have a positive effect on concentration and learning.

But be careful about the timing of your nap. “The longer you nap, the more likely you are to wake up from deep sleep, leading you to feel confused and groggy,” Dr. Alon Avidan, associate director of the sleep disorders program at UCLA, said. “If you sleep [too late in the day], the tendency would be to get into the first deep sleep of the night from which you would wake groggy and grouchy.”

DRINKING LOTS OF WATER

Chug a glass of water, right now. You’ll probably feel instantly more alert. Staying hydrated can help boost our energy, keep our minds alert, and can also curb hunger. One study published in 2006 found that people who consumed more fruit and vegetable juices actually had a decreased chance of developing Alzheimer’s disease.

PRACTICING AN INSTRUMENT

Music stimulates the brain, and learning how to play a new instrument is one of the most complicated and glorious ways to exercise our mind-body connection and learning, memory, and coordination skills. Studies have of course shown that young children who learn music end up having stronger connections in the motor regions of the brain. Playing music also produces dopamine, a “feel-good” neurotransmitter.

BREAKING YOUR ROUTINE

Surprisingly, one of the best things to add to your routine is the habit of breaking it every once in a while. Getting too stuck in a routine can sometimes be limiting and become stagnant, and everyone needs a little variety every so often. It’ll keep you brain on its toes. “In doing so, you’ll stimulate new parts of your brain, encouraging it to make new connections,” Dr. Daniel Amen, author of Magnificent Mind at Any Age, told Men’s Health.

Click HERE for more information.

 

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