Mindfulness isn’t a “quick fix” to solving all your problems. Instead, mindfulness is a tool kit that you can pull resources from when you’re faced with moments of stress or anxiety. You can also pull from your “mindfulness tools” to help you create more moments of calm. Try this easy writing trick before bed to help you dial into the positive and significant moments in your daily life. Eventually, you can look back on your week or month and see so many wonderful moments you can be grateful for.
Writing down just (1) positive moment from your day can have a profoundly positive effect on you.
Use one of these prompts to get you started:
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
Good sleep can lower your stress levels, decrease your risk for heart disease, and help you manage your weight. Additionally, people who sleep well tend to perform better at school and work and report a more positive outlook on life. With such high-profile benefits, it’s no wonder that quality sleep ranks high on the list of healthy habits that are worth cultivating. If counting sheep isn’t soothing you off to dreamland, don’t worry! We’ve gathered 5 easy tips to help you get the zzz’s you need!
Listen to your circadian rhythm.
According to the National Sleep Foundation, phones, TVs, and other electronic devices can interfere with your circadian rhythm making it more difficult to fall asleep. Not to mention that the blue light and short waves that are given off by technology suppress the natural release of melatonin. You can beat the no-sleep-blues by turning off all technology and lowering the lights at least 1 hour before bedtime.
Keep Cool and Dream On
Cooler bedroom temperatures are optimal for sleep because it helps your body produce melatonin. Keeping your room between 60-68 degrees Fahrenheit can also slow the aging process and help prevent disease (sleepadvisor.org)
Natural fibers such as cotton and wool allow for more airflow than synthetic fibers. These breathable materials help to regulate your body temperature so you remain cool in summer and warm in the winter. Don’t forget about linens. Top your mattress with the same high-quality, natural fabrics to get a double dose of comfort and calm.
Clean for Calm
7 out of 10 people claim to get a better night’s sleep on freshly scented sheets according to an article published recently by Good Housekeeping. Regularly laundering bed linens and making your bed will also help you tuck into a good night. Keep your bedroom tidy and free of clutter to help lower anxieties and calm the mind.
Warm-up and Wind-down
Send a signal to your body that it’s time to sleep by showering at night with warm water. How does it work? When the warm water evaporates, it cools the body which sends it a signal to produce melatonin thus signaling sleep.
We’ve mentioned melatonin a few times and you may be wondering why it’s so important to a good night’s sleep. Melatonin is a hormone that regulates the sleep-wake cycle. It is primarily released by the pineal gland. According to the Mayo Clinic, the production and release of melatonin in the brain are connected to the time of day, increasing when it’s dark and decreasing when it’s light.
Mind Body Align’s Director of Operations is Jennifer Blue. No stranger to small business, Jen is a community leader, an entrepreneur and a published author who has led several successful startups. Responsible for overseeing the creation and implementation of all programs and events offered at the historic Butterfly House, home of Mind Body Align, as well as overseeing all operations for the company. Jennifer has worked alongside entrepreneurs and visionaries in various industries and positions over her 30-year management career. A Mansfield, Ohio native, Jen returned to Ohio after living and working in Louisville, Kentucky, as well as South Florida. She studied political science at Otterbein College and the University of Louisville. Adventure, creativity and new challenges are “musts” in her life; these drives have led Jen to work as a freelance writer, chef, and abstract artist.
Introduction by Annamarie Fernyak
In the following blog post, Erin talks about the stigma of mental health and common biases toward people who may be suffering from mental illness. Before Erin’s thoughtful essay, I never considered that I might have biases. After reflecting on Erin’s words, I came to realize that some biases were just below the surface.
So, what can we do once you know those subconscious inclinations exist? What do I do?
Be mindful, of course! We each have the beautiful ability to tune the dial of awareness onto our thoughts, emotions, and bodily sensations. By paying careful attention, we gain information and uncover unwanted habits and beliefs. The pause taken to tune into awareness provides the opportunity for you to weigh what is happening at any moment against your values; then an action may be chosen. It allows purposeful actions instead of reactions.
Take time to self-reflect. Listen to your thoughts, emotions, and bodily sensations. Discover if you have habitual ways of thinking or hidden prejudices, and invite yourself to think, act, and exist in a way that positively serves yourself and the world.
Sending a virtual hug!!!
“I heard you were sick the other day. How are you feeling?”
“You had surgery recently, right? How are you recovering?”
“Oh no, you have the flu?? Stay home and take care of yourself!”
All of the above statements are commonly heard among friends and co-workers on a daily basis. We are often able to discuss health issues and illnesses, checking on one another, and making sure physical health issues are addressed. Imagine if the following was overheard:
“I heard you had a manic episode last week. How are you feeling?”
“You had a psychiatric hospitalization recently, right? How are you doing?”
“Oh no, you had a panic attack? Please stay home and take care of yourself!”
If any of the above statements make you uncomfortable, you are not alone.
Except for those who work in the mental health field, the statements above do not roll off the tongue. We are completely comfortable talking about the health ailments of ourselves and our friends, family, and co-workers; however, the stigma around mental health often leaves us speechless and silent, rendering those with mental health symptoms isolated and ostracized.
So why does this occur?
There are a variety of reasons and theories. In the Middle Ages, those with mental health symptoms were thought to be punished by God or possessed by the devil, so they were often imprisoned, burned, or killed. Perhaps the discomfort around mental health stems from the colonial and industrial periods; at this time, women were commonly viewed as property of the fathers and husbands in their lives, and these men could have them “committed” to a sanitarium at any time, with very little evidence. In the days of Nazi Germany, horrible experiments were conducted on those deemed mentally ill because some believed the mentally ill were a disposable population.
In the 1960s and 1970s, deinstitutionalization resulted in the influx of those diagnosed as severely mentally ill as these individuals re-entered local communities to receive treatment. However, this also led to homelessness, and it doubled the number of people identified as mentally ill in the criminal justice system in the following years. Additionally, the media sensationalize acts of violence and attribute them to mental illness, even if there is no evidence of a connection.
In this historical context, all episodes of mental illness get lumped together. Whether the person is experiencing symptoms of schizophrenia, depression, or anxiety, the individual is often viewed from the same lens, both internally (view of self) and externally (how others view the person). If one grows up hearing about “crazy” people, who commit acts of violence or who live on the street, and then experiences mental health symptoms, it can be alarming and unsettling. Often, people will not admit to themselves or others what symptoms they experience for fear of being hospitalized, losing their job, or not being able to see or care for their children.
What can the average person do then, to reduce this stigma for oneself and significant others?
Mental health issues are isolating, and lack of connection with others exacerbates these issues. Human connection is the balm that heals. Sometimes, just having someone who is willing to sit with you, even in silence, is the most healing thing of all. Be that connection for someone. There are several things we can do :
1. Educate yourself.
The more you know, the less scary and strange something will be. And then, you can help educate others with facts.
2. Recognize what biases you have.
Examine from where these biases stem, whether from how you were brought up or societal influences.
3. Talk about your own mental health struggles.
Each of us has ups and downs in our moods and emotions; that is very normal. Each of us also has times in our lives when we struggle with difficult situations and circumstances. Talking about these struggles openly makes room and space for others to do so as well.
4. Be aware of language.
Instead of saying words like “crazy” or “nuts” or “cuckoo”, or even saying things like “he’s bipolar” or “she’s depressed”, say things like “he has symptoms of bipolar disorder” or “those who have schizophrenic symptoms”. This begins to identify the person as separate and distinct from the condition.
5. Support people who are struggling.
Reach out to someone you know is having difficulty with anxiety, depression, or even a psychotic episode. Let them know you are there.
*May is Mental Health Month and in support of our community, Mind Body Align is offering several FREE resources! Check it out here!
Erin Schaefer, LPCC-S, IMFT-S, is the Executive Vice President/Executive Director at Catalyst Life Services. She received a master’s in Marriage and Family Therapy from Pacific Lutheran University in 1997 and a master’s in Marriage and Family Therapy/Counseling in 2002 from the University of Akron. Erin has worked in community mental health for over 20 years. She was also director of Ashland Parenting Plus, a small nonprofit agency focused on teen pregnancy prevention, juvenile diversion, and parent education. She served on the board and as president of the Ohio Association for Marriage and Family Therapy and also on the board of directors of the American Association for Marriage and Family Therapy from 2011-2013; she currently Treasurer-Elect, starting her term in Jan. 2020. She has been a member of AAMFT since 1997 and is a Clinical Fellow.
Erin has been married to Michael for over 20 years. They have two teenage children. Erin is also a certified running coach with Road Runner Clubs of America. She is an avid marathoner and loves running long distances. Erin believes in the power of exercise to help maintain good mental health!