boost mental health

Boost Your Mental Health Right Now

How to Boost Your Mental Health Right Now

Mental health is about your general psychological state. It determines the way you perceive yourself and how you handle daily challenges in your life. The outbreak of the Covid-19 pandemic has impacted the mental health of many individuals. With the lockdowns and loss of jobs, many individuals have suffered mentally. Whereas seeking professional help is necessary, there are ways you can boost your mental health right now.

Here are habits to boost your mental health right now.

1. Exercise

Studies have shown that the human body produces stress-soothing and mood-lifting endorphins before and after you exercise. For this reason, exercises are considered a powerful tool against depression, anxiety, and stress. Create some time to have simple exercises daily to boost your mental health.

nutrition2. Eat Healthy Foods

The food you consume plays a major role in nurturing your body and brain. Consuming carbohydrates in low quantities boosts serotonin, a substance that has a soothing impact on your mood. Taking foods rich in protein boosts tyrosine, norepinephrine, and dopamine that make you alert. Ensure you also consume vegetables, fruits, and foods rich in Omega-3 as they enhance mood and revive the brain cells structure.

3. Get Enough Sleep

Studies have revealed that lack of enough sleep has a negative impact on your mood. Make it a habit to go to sleep at a specific time daily, and ensure you switch off lights to get better sleep. Avoid habits that can hinder you from getting enough sleep, such as drinking coffee before going to bed. Getting enough sleep means your brains will function properly and thus boost your mental well-being.

4. Think Positively

The way people think about themselves has a big impact on how they feel and behave. If people think and perceive their lives negatively, they will have experiences that align with their thoughts. Therefore, having positive thoughts about yourself can boost positive energy and help you boost your mental health.

Overly, it is your responsibility to take care of your mental health. Even though life is difficult at times, developing positive habits that boost your moods and feelings is necessary. Always create time to exercise, eat healthy foods, get enough sleep, and think positively about life. In the end, you will boost your feelings and your mental well-being.

 

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Ease Irritability

Tips to Ease Irritability

Must-Know Tips To Ease Irritability

Irritability not only disrupts your mental balance, but it also escalates to other areas, eventually reaching everything and everyone around you.  It’s best to stop it as it surfaces. Mild cases often require little habitual changes such as fortifying your diet or assimilating exercise. Here are some ways you can casually ease irritability in your life.

· Address the source

The best way to ease and treat irritability is to address the underlying cause. The majority of persons experience irritability in one way or another through external factors such as drugs, medication, or stressful environments. However, the genesis of annoyance may initiate from other bodily reactions like infections and hormone misalignment. Often, once the underlying cause is addressed, irritability dissipates, and only a minuscule amount of supportive treatment is needed. Denial sneaks in, and acknowledging the actual cause may go amiss from time to time, so it’s best to be honest with yourself. Take some time to assess, address, and then seek help if necessary.

· Declutter your environment

One way to get stress out of mind is to address the mess out of mind. It’s subtle, but cleaning your environment offers a session of micro-therapy and can often uncover a lot of entanglements hidden beneath your physical and mental space.

· Exercise

It is no secret that irritability and boredom can stem from a lack of movement. Rigorous movements alleviate mental pressure, balances the hormones along with cleansing the body of unwanted matters. Exercise kicks your endorphins into gear, allowing this ‘feel-good sensation’ to circulate your biological structure for some time. So one free solution to your annoyance is scheduled exercise, get out and get moving to ease irritability. 

irritable 1· Reduce caffeine or alcohol

Any form of stimulatory substance overuse damages the immune system, compromises the nervous system, and can cause mental disturbance over time. For example, caffeine affects the body and generally causes irritability after the stimulation has ceased, even in the substance’s absence (withdrawal symptoms). Alcohol compromises the immune system, starves the brain of essential nutrients, and dehydrates the body but makes you feel good while doing it. You stem to gain more natural strength when you reduce caffeine or alcohol dependence. 

These are trying times as well during COVID-19, one could see how much more irritable they are due to the constant ups and downs of this pandemic.  Give yourself grace and know that we will get through this.  If you need any help, we are here.

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positive thinking

Power of Being Positive

Power Of Being Positive

A vast amount of us were told that opposites attract. While this may be true when it comes to magnets, when it comes to our spirit the same can’t be said. In fact, its a known fact that positive thinking can attract positive circumstances. But, negative thinking will attract more negative scenarios such as pain, depression and anxiety.

But, having a positive outlook on life is easier said than done.

Why Is It So Difficult To Remain Positive?

In order for you to be happy you have to train your mind to be positive. Why?

While it feels much better to maintain a high degree of positivity, negativity is addictive. Experts suggest that humans are predisposed to thinking negatively. It just so happens that we give negative emotions much more attention than positive ones. Fortunately, there are some things you can do to rewire your brain from its predisposed state of focusing on negativity. By doing this, it will give your brain the opportunity to heal from negative emotions.

1) Meditation

A good way to train your mind to be positive is meditation. Meditation has been known to rejuvenate the mind and make you more resilient to the stresses of life. A good way to think of it is the fact that our brains are hardwired to be miserable, while mediation operates like a turn off switch that enables you to clear your mind and get it to stay in the present as opposed to living in the past which causes depression, or living in the future which causes anxiety.

positive thinking2)) Gratitude

Gratitude can help to make you happier. In fact, when we feel and show gratitude, it causes our body to flood the brain with – the feel good chemical- dopamine. Dopamine has the ability to drown out anxious and depressive thoughts.

3) Be Kind

Just like positive thinking, being kind is highly contagious. The logic being, when you show acts of kindness to others in your circle, they eventually go on to show acts of kindness to others. By doing this with the people in your circle you essentially create a bubble of revolving acts of kindness.

 

Try a little bit each day and see how it helps.  Read more of our blogs here.

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Slow Down

The Importance of Slowing Down

The Importance of Slowing Down

Everyone experiences the urge to do more, succeed, go faster, and surpass their expectation. Many people believe that working more hours and taking minimal rests is equivalent to success. This is not usually true. Ask experts and successful people, and they’ll tell you that taking time to do nothing makes a huge part of your success story. As far as you need to work hard to achieve your goals, taking a break before you experience total burnout is very important. Here are some of the reasons why you need to slow down.

Your Health Matters

You won’t realize that working too hard without breaks is affecting your health until you collapse at work and you have nothing else to do but fight for your life. It’s not news to see people fainting at work due to burnout. You don’t want to be one of them. Your body, mind, and spirit need to take a break if you want to be more productive and successful. Take time to entertain yourself, cook, and hang out with friends.

Slow Down and Make Better Decisions

When you’re tired, even your decisions will look and sound tired. Making better decisions needs a fresh and active brain. Taking time to slow down even when you have tight deadlines gives you time to rest and meditate. Resting restores your mental health which in turn helps you make better decisions. When you take time to slow down, you will resume work fresher and work better, faster, and be more effective.

Slow DownEnjoy the Beauty of Life

You need to switch off that hustle mode and start enjoying the beauty of life. When you’re always buried in your work, sometimes the only words that come out of your mouth often are ‘I’m busy’, you will forget that there’s the other side of life that exists. We have only one life, and if you spend all of it working, then you won’t live to appreciate the world. You need to slow down, take time off, and have fun. Hung out with friends or take a vacation with your family. You need to know the other side of life apart from just working.

There are several reasons you need to step out of that hustle mode and restore your calm. Don’t be that kind of a person that feels useless when you’re not doing anything. Slowing down and taking a rest is not equivalent to being lazy but a sign that you care about your mental health.

 

If you need to talk to someone, contact us.  See more blogs here. 

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Keeping Conflicts from Rising

Keeping Conflicts from Rising

ESSENTIAL SKILLS ON HOW TO KEEP CONFLICTS FROM SURGING

In every type of bond, not everyone is going to agree with each other 100% of the time. Conflict is a natural part of any relationship. Due to the Covid-19 pandemic, most of us are faced with lots of occasions for dispute as we are all staying at home. It may be the most time we have ever spent inside with our roomies, parents, friends, spouses, or children. It’s essential to settle disputes respectfully and in a positive matter that can build up your bond. Due to the Covid-19 pandemic, we have come up with some skills that will help you keep conflicts from rising.

· Pick your battles

You may have lots of things bothering you about somebody in your life. Some of them are little irritations that mean nothing in the bigger picture. Think of what’s bothering you, and if it’s worthy of an argument, or if it’s something you can learn to live with. For example, if your roomie often leaves the lighting on, and you have kept on reminding him/her, maybe you will have to switch off for them.

Keeping Conflicts from Rising

· Listen to the other party

This is basic, and it’s regularly not done in the intensity of the moment. Communication is needed here for both parties to come up with a solution. You have to listen carefully to the other party to be aware of the ground of the conflict. 

· Concentrate more on forthcoming results than on the past

Communication plays a vital part here. You both need to accept that the past can’t be changed. You should think of what both of you can do to advance. Strive to emerge with ideas or solutions on how to govern the affairs together.

· Refrain from adding others in your affairs

Strive to settle your arguments yourself rather than calling other members of the family or friends to resolve your disputes. Try to emerge with discreet, equal resolutions to the matters together.  When conflicts do arise, try talking about it with each other first. 

It’s essential in these times to settle your disputes together and in a healthy way when there are a lot of other stressors pulling us.  If you can not do it on your own and the same conflicts still arise, it might be worth seeking professional help. 

You can see our other blogs here.

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Managing stress

Top ways to Manage and Reduce Stress

Managing Stress

Living with high levels of stress may not only have an impact on your productivity at the workplace but also can contribute to mental illness. If stress keeps increasing, it puts a damper on your body and can weaken your immune system, making you unable to think clearly and hence depriving you of a happy mood. If the situation continues for an extended period of time, you are likely to fall into depression. There is definitely no gain to living in a stressful situation.  Try to get control of your situation and manage your stress to make your life joyous again.

Top tips for managing stress

1. Find the source of your stressful situation

You will only be able to solve your problem if you understand its cause. Try to narrow down your habits and find the exact cause of your stress. You may be going through a divorce, getting pressure from your workplace or even finding a difficult time repaying your bank loan. Simply try to find the cause of the stress to help understand the appropriate solution to manage your stress.

2. Use the 4A’s techniques to manage your stress

The 4 A’s includes avoiding, alteration, adapting, and acceptance in an aim to get control of your stressful thoughts. You need to avoid unhealthy habits that are likely to increase stressful moments in your life, such as alcohol or drugs.  Avoiding a stressful situation is not always possible, so learn to alter the situation if you find it hard to avoid it. You may change how you communicate with others or even try to create a balanced schedule for your day to day activities.

Adapt to your situation. Try to live positively and appreciate everything that you are able to do even if you are not perfect at it.

Convince yourself to accept the things that you can’t change on your own.

Managing stress

3. Exercise to relieve stress

Getting some sort of workout is among the best ways to keep your body active and free from distractions as well as keeping your mind relaxed to focus on positive thoughts. You may also consider taking a walk or even dancing around just to keep your body in motion.

At times you may find it challenging to take control of your stressful thoughts. However, these tips highlighted here should guide you through managing your stress to protect your mental health and live a happy life.

 

If you find yourself needing more help, click here. 

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Coping with being quarantined with teens or tweens

How to Cope with being Quarantined with Teens or Tweens

How to Cope with being Quarantined with Teens or Tweens

The coronavirus has people quarantined at home by law and this can have families frustrated. Families are stuck at home together, and if you are quarantined with teens or tweens, you all may be having a difficult time coping with this new reality. Typically, parents and their children are away from each other for a healthy amount of time each day as teens go to school and parents go to work. Today with the new pandemic, we all are stuck at home. Going to the mall, hanging out with friends, and leaving the house is no longer allowed. If you are quarantined with teens or tweens, here are some things you can do to help you both cope.

#1) Connect Virtually

It is important for everyone in the family to stay virtually connected to their friends and family who lives further away. The disease cannot be spread through the phone, computer, or other devices so there is no reason to not use them. Allow your children to spend time with friends virtually for a healthy amount of time each day. You should also use these devices to connect with extended family.

#2) Have Alone Time

While it would be nice to spend every minute with your child and find out everything about their lives, this is not how to cope with being quarantined. Everyone needs alone time and teens are no different. Make sure you give your teens and tweens some alone time throughout the day where they can reflect and rest.

#3) Talk About How To Copetalking with daughter

If you are quarantined with teens you are both likely having trouble coping. You should talk with them about how to cope with difficult situations. You can use this time during the coronavirus to teach your children about life lessons. Helping them understand different methods of coping can help them in the long run.

#4) Take On A New Challenge

If you have been looking for a new project to do around the house this may be the perfect time to do it. Get your children involved and use it as a bonding experience. They may end up liking it more than you thought possible.

If you need help or need to talk, please click here.

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Self Care while isolated

Self-Care in a Time of Isolation

Self-care in a time of Isolation

Taking care of yourself while cut off from human contact is so important. Now, in our time of isolation, looking after yourself (self-care) and making sure you are safe is not just about your physical health, it is also about your mental health. Much like solitary confinement can make prisoners go a little stir crazy, a self-imposed period of quarantine can irreparably damage your psyche. If you ever feel like you need help, or even just someone to talk to, please avail yourself of the psychology resources around you.   

Reasons for Fragile Mental Health

There are many reasons why a period of isolating yourself from other humans can be detrimental to your mental health, necessitating some self-care. Not the least of which is the lack of human contact itself. Humans are naturally social creatures, being around other people is really important, They can not only offer conversation and be sounding boards for your ideas, but physical touch is really important for surviving in this world. For example, an old czar in Russia wanted to see how language came to be, so he told nurses not to talk to or touch a number of orphans he chose. Not a single infant survived long enough to utter a syllable.

Methods of Self Care

For many people this includes going to a spa, getting something done at a salon, or immersing themselves in a story at the movie theater. Unfortunately, all of those options are now closed to us, but you can practice it on your own. For one, a day of pampering with a hot, steamy bath and however you choose to make yourself feel better is called for. For others, it is getting their favorite food for takeout, or taking time to read a good book. These are all fantastic ideas that are really relaxing and do not require you to leave your home.Self Care while isolated

Self-care is something to be done before you help others. After all, how can you expect to adequately help others if you yourself are not in the right state of mind? Isolation can play dirty tricks on our minds, but with a little TLC and some professional help, you too can make it through this time in good health.

If you feel like you need to talk to someone, click here. 

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