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

Lessons from my experience with COVID-19

Lessons from my experience with COVID-19

Surrendering everyday, being patient, and embracing uncertainty are life-long lessons that never get any easier.

I’ve been MIA for a few weeks and today is the first day in weeks that I am starting to feel more like myself.  Since the end of December, COVID has spread throughout my family. We were all careful, but we caught it like millions of others all over the globe.

When I first started to feel unwell, I was convinced it was a sinus infection.  I actually tested negative for the virus initially and was sent home with medicine for a sinus infection. Then, for 11 days afterwards, I had an ongoing fever that wouldn’t go away.  The fever brought chills, body aches, a debilitating headache, nausea, exhaustion, foggy brain, and finally loss of taste and smell.  

I rested, continued taking my daily supplements, drank water, ate plant-based foods - I did everything I knew to stay healthy, and to try to recover faster.  I tried to keep working, until I couldn’t do that without making myself sicker.  I practiced affirmations.  I reached the point where I was physically exhausted, but also emotionally drained and frustrated. 

Those who know me know that I am a very active person who tries to squeeze as much out of everyday as I can, I have a zest for life, and a strong love of learning.  I love to teach, coach, write, learn, connect with others, and slowly I couldn’t do these things anymore.  I love to practice yoga, go for daily walks, socialize with friends, eat great food, drink good wine, and enjoy dark chocolate.  I couldn’t enjoy these things either.  I realized that for me, not doing the things that bring me joy was contributing to my lack of energy and melancholy.  

Day 11 I finally went to the ER to get checked out and was given a cocktail of medicines that almost overnight made me feel considerably better.  I decided that I wanted to share the lessons I learned in case it can help:

• COVID-19 is no joke. It does not discriminate, it affects everybody differently, it is sneaky and tricky, and there is no certainty for how and when you’ll get better. It is physically and emotionally draining.

• Surrendering everyday, being patient, and embracing uncertainty are life-long lessons that never get any easier.

• Losing your taste and smell is awful. I grew up in an ethic household with a mom who is an amazing cook and baker. My husband is a great cook, and I enjoy sitting down to a good meal. Not being able to enjoy eating is a form of torture that I don’t want to experience again.

• I will never take my able body for granted. Not being able to practice yoga or go for a walk outside was very humbling, and scary. Being able to walk today without getting winded or dizzy was a breakthrough.

• As an avid reader and learner, not being able to hold a thought for long or read for any extended period of time during this illness, was heartbreaking and frustrating.

• Allowing others to care for me was necessary. While I like taking care of others, I had to allow others to check in on me, drop off tea, foods, magazines, and medicine. I am forever grateful for my family, my friends, and my clients who checked in, prayed for me and my family, and shared words of support.

• When you think you’re better, take it slow. I am notorious for trying to jump back in too quickly. The sneakiness of this virus has shown me that it is not a winning strategy.

I am cautiously optimistic that I am turning a corner and will be back to myself soon, however, I am less naive now and know it will all happen in divine timing and not a second sooner.  

I hope to be back sharing regular content and programs.  Thank you for your support, prayers, and well-wishes.  Praying that you and your families stay safe and healthy.  

Love and light,

Aneta