Top 10 Tips for Mental Health Awareness Month

Be kind and compassionate to yourself and others.

You are not alone; 1 in 5 adults living in the U.S. has a mental health condition.

May is Mental Health Awareness Month, and if you are living with mental health challenges, I want you to know that you are not alone. I've had the privilege of coaching, teaching, and facilitating wellness sessions over the past four years, and I can say that I don't know anyone who has not been affected by mental health challenges in some way. 

If this is you, you are not alone. 1 in 5 adults living in the U.S. has a mental health condition, and those numbers have continued to rise over the past few years.

Did you know ...

• Anxiety disorders are the most common mental illness in the U.S.; 48 million living with anxiety

• 21 million living with major depression

• Millions live with post-traumatic stress disorder, bipolar disorder, borderline personality disorder, obsessive-compulsive disorder, and schizophrenia.

• World Health Organization has recognized burnout as a disease;  2/3 of full-time workers deal with burnout.

• Chronic periods of stress and anxiety negatively impact the immune system. 

The good news is that there are things that we can each do to take better care of ourselves, build resilience, and feel empowered to take control of our health.  

Ten things to support your mental health

1. Be kind and compassionate to yourself and others.

   We are often more unkind to ourselves than to others. Our inner dialogue can be ruthless and damaging. Practice self-awareness of your words, and choose a different, kinder thought in the moment. Also, give others grace and compassion because we do not know what they may be going through. 

   2. Get professional help 

   Seek out a mental health practitioner. Many organizations now offer these services to their employees. Take advantage of available resources or seek a referral from someone you trust.

   3. Get some sunshine to boost your mood. 

   There is a reason we feel better when we're outside. When we get proper sunlight, our bodies produce vitamin D and release more serotonin, boosting our mood and helping both anxiety and depression.  

   4. Try to get 7-9 hours of sleep each night.

   Sleeping 7 -9 hours is ideal for us, and sleep and mental health are closely tied together. When we sleep, our body rests and recovers. When we do not get enough sleep, especially REM sleep, the brain doesn't correctly consolidate positive emotional content, which is tied to mental health disorders and their severity. Sleep is now understood as both a cause and consequence of mental health problems. 

   5. Surround yourself with loving people you can talk to.

   We all need a tribe of loving and supporting people to talk to and share our concerns, especially when they're tied to our health. So seek out friends, family, or professionals to talk to. 

   6. Eat well and take care of your gut health.

   The gut is sometimes referred to as our second brain, and our gut and brain are linked through the vagus nerve, which sends signals to and from the brain. It's incredible, but the gut can influence emotional behavior in the brain, and the brain can impact the bacteria in the gut. Therefore, nourishing ourselves by eating whole foods, especially fruits, and vegetables, those rich in omega-3 fatty acids, dark leafy green vegetables, nuts, beans, and lentils, helps to boost our mental health. Also, investing in a good probiotic is essential for gut health. 

   7. Start a gratitude practice.

   Did you know that studies have shown that those who practice gratitude are happier, less stressed, less anxious, and less depressed? I love doing gratitude as part of my morning routine and in the evening before I sleep. When we acknowledge our blessings, we focus our energy on what we have, not what we lack. So try it; you may love it!

   8. Move your body daily. 

   Research shows that people who exercise regularly have lower mental illness rates and better overall mental and emotional well-being. Exercise helps release endorphins that boost our mood, help us sleep better, provide more energy, improve our confidence, and reduce stress.

   9. Reduce stress - yoga, meditation, tai chi, and breathwork.

   I can't say enough about mindfulness practices. They align our mind, body, breath, and spirit. Each of these modalities has been shown to reduce stress and symptoms of anxiety and depression. Mindfulness also trains our brains to be present in the moment and shrinks our amygdala, allowing us to be less reactive. 

   10. Get your blood tested to address deficiencies and get supplement recommendations.

   Several vitamins have been shown to support good brain health. However, asking your primary for a full panel test can reveal deficiencies in vitamins such as Vitamin D, B vitamins, and Folate, which are linked to mental health disorders.  

   Resources: 

• https://www.nimh.nih.gov/health/find-help

• https://www.counseling.org/knowledge-center/mental-health-resources

• https://nami.org/Home

• https://www.amenclinics.com

Focus on what you can control - your perspective and mindset matter!

Focus on what you can control!

There were circumstances that we could not control, and the story is incomplete without sharing how we approached what was within our control. And, that made all of the difference.

Perspective and mindset are so important. This weekend I was so grateful for my regular meditation, gratitude, and mindfulness practice. It helped me get through a crazy trip with unexpected challenges. 

My college friends and I flew to Florida for our annual trip.  Every October or November we travel somewhere warm for 3-4 days to connect, relax, re-set, and enjoy each other’s company.  Every year we’ve been blessed with beautiful weather, great accommodations, and what we wanted and expected - until now. 

This year, we’ve decided this trip was memorable because much of it was the opposite of what we expected. 

• My flight in on Thursday was rough and bumpy as we headed into a storm going into Tampa airport, then back out of the storm heading back north when we were told we couldn’t land.  My flight was then diverted to Orlando to wait until Tampa airport was re-opened after the hurricane warning was lifted.

• My friends from Chicago were diverted to Ft. Myers airport, further into the storm, and had to de-plane for several hours.  Needless to say when we arrived we were all hungry, exhausted, and disappointed at losing an entire day.  

• Friday we were excited to start our day. We started with a brisk walk on the beach eating sand that was flying into our faces the entire time.  We were looking forward to sitting by the pool, but the pool was closed due to 45 miles per/hour winds.  We walked from hotel to hotel trying to buy day passes for any pool that happened to be open with no luck.

• When our hotel pool was finally open, we found a 30 feet square of sunshine and moved 5 chairs to that area hoping to warm up.  The rains started in less than 2 hours and we were inside for the rest of the afternoon.

These were all circumstances that we could not control, and the story is incomplete without sharing what we focused on that was within our control.  And, that made all of the difference.

• Thursday night we went to our hotel restaurant and had a delicious meal, sampled great foods, kept the cocktails coming, and laughed for hours.  We toasted with some champagne to our 30+ year friendship, and kept the conversations going in our suite until we were ready for bed.

• Friday when the rain kept us inside, we huddled together and watched TV, ate snacks, and got ready for dinner.  We celebrated our friend Lisa’s 50th birthday by opening gifts in our room, gifting her with a tiara and sash to wear, and walking in the rain to dinner.  At dinner we shared food, talked about our bucket lists, next chapters, and where we wanted to vacation next year.  

• Saturday turned out to be a sunny day where we went for a long walk exploring the island, ate a leisurely breakfast, sat by the pool, enjoyed some beach time, and walked to a local restaurant to watch the OSU game.  That night we stayed up late and laughed about the inconveniences of the past few days.  

• I left last on Sunday, which is never as fun as being the first to arrive.  My direct flight turned into a travel day of 11 hours for me.  Instead of getting worked up, or complaining, I meditated, read, ate by myself, journaled, reflected on my trip, watched a TV show on my phone, and accepted my circumstances as they were.  

The most vivid memories are those that are sometimes challenging, not according to our plan, and that sometimes make us crazy.  Of all of our trips, this will be the most memorable, not because of where we ate, or places we visited, but because together we dealt with every challenge with laughter, optimism, and gratitude.  

La Dolce Far Niente

La Dolce Far Niente

When was the last time you did nothing and didn’t feel bored or guilty?

When was the last time you did nothing and didn’t feel bored or guilty?

I can’t recall the last time I did nothing all day long.  Yesterday, I did just that, and I relished every minute.  

This weekend my days and evenings were packed with activity and we went to bed late.  Saturday night I didn’t sleep enough and woke up exhausted.  I tried to follow my morning routine but didn’t have the energy to do much of anything.  

I begrudgingly canceled plans with my friends and instead stayed in my pajamas for most of the day.  I read a book, took a nap on the couch, soaked in the tub, and then watched “Eat, Pray, Love” with my family.  Although I’ve seen this movie several times before, and read the book at least twice, one scene in the movie stood out this time around.  

The main character Liz is in Rome with her friends in a barber shop when herfriend Luca states that Americans don’t know the true meaning of La Dolce Far Niente. Loosely translated this expression means “the art of doing nothing”  or “the sweetness of nothing.”  Now, how ironic and appropriate that I was practicing La Dolce Far Niente yesterday and relishing in doing nothing all day long.

In the morning, I enjoyed two delicious cups of coffee while staring out at the trees, flowers and sky. Then, when I was reading my book, a hummingbird flew directly in front of my face and hovered for at least 10 seconds. I was so taken aback by the proximity of this magical creature that I felt my breath quicken.  After my new friend departed, I looked up the significance of a hummingbird spotting, and found that they are reminders to suck the sweetness out of life, to be present and mindful - La Dolce Far Niente. 

I was reminded of how important it is to observe a day of rest and learn again how to pause and give my mind and body a break.  By the end of the day, I was more relaxed, my energy was strengthened, and I felt refreshed.  I now recognize the need to take a day of rest each week.  And, there are ways we can practice La Dolce Far Niente daily. 

How can we practice La Dolce Far Niente more often in our lives?

• Enjoy your cup of coffee or tea in silence

• Sit quietly in nature

• Read a book or magazine

• Put away all of your devices 

• Take a nap

• Listen to music

• Lounge in a hammock

• Take a leisurely walk

• People watch

If doing nothing sounds indulgent and maybe a little uncomfortable, start incorporating small, little moments throughout the day that eventually add up.  Over time, you may start to fall in love with this practice.  

How will you practice the sweetness of doing nothing?

Where To Begin?

Where To Begin?

My heart has been broken over the past week since the murder of George Floyd.  I’ve found myself processing my feelings, struggling to find the right words and also the actions that I should take.  As a spiritual person, I look up and ask for guidance and direction.  This weekend I felt compelled to create a loving kindness meditation to share focused on creating more love, light, and compassion and release feelings and energies that harden our hearts. You can access the meditation below.  I hope that it helps in any small way.

I also was led to many verses and quotes that provided me with some comfort.  One book that I was led to was Where To Begin by Cleo Wade.  Cleo is a very talented, insightful and inspiring young author. She is wise beyond her years and I find myself referring to this book and her book Heart Talk often.  I wanted to provide a selection from her book that I included in yesterday’s meditation.  I hope that it helps you as it has me.  Cleo reminded me that we each are more powerful that we think we are, and that we can impact change in our homes, our communities and on a broader scale.

“We spend so much time thinking we don’t have the power to change the world,

We forget that the power to change someone’s life is always in our hands.

We all have the power to relieve someone’s pain with our embrace.

And lessen someone’s suffering with our kindness.

Change-making does not belong to one group of people.

Change-making belongs to all of us.

You do not have to wait for anyone to tell you that you are in this.

You don’t have to wait around wondering what you should do.

Get to work on what you can do. 

The time has always been now.

Begin.

Start by doing what you can with what you’ve got.”

Where you are, and in your own way.

We don’t have to be heroes, wear a uniform, call ourselves activists, 

Or get elected to participate. 

We just have to be brave enough to care.

In love and light,

Aneta