vitamin d and mental health

Vitamin D and Mental Health

Why Everyone is Craving Vitamin D 

Most people understand the importance of consuming various vitamins; however, many people are not getting enough Vitamin D and it can affect their mental health. This vitamin is called the sunshine vitamin because most people can get what they need directly from the sun. The body produces Vitamin D from sunlight. Numerous people do not get enough sunlight on a regular basis, so luckily it is also available by consuming certain things. Vitamin D deficiency is becoming more apparent because people are spending way more time inside. Some people also choose to take supplements with the vitamin in it.

Why Vitamin D

Most people instantly associate Vitamin D with bone health; however Vitamin D does so much more. There are several processes that Vitamin D helps in. One of the most important functions of the vitamin is the regulation of the absorption of phosphorous and calcium. It also helps with immune system function. It is imperative for healthy bones and teeth. It also helps to combat certain diseases. If the body is unable to get enough of the D vitamin the risk for abnormal bones increase.

Vitamin D Helps to Regulate Mood

Vitamin D is described as a natural mood regulator. Sometimes a change in attitude and outlook is because the vitamin is lacking. In fact, when someone is missing this important vitamin, they may become depressed. Some people who do not get enough Vitamin D on a daily basis, become more anxious. It is suggested that adults get 2000 IU of Vitamin D each day. Some doctors recommend getting Vitamin D levels checked to ensure enough of the vitamin is being taken each day.

vitamin d foods

How to Get Enough Vitamin D

There are several ways to ensure that enough Vitamin D is taken on a daily basis.

One way is to ensure that at least ten to thirty minutes each day is spent directly in the sun. This can help to increase D3 levels. If natural sunlight is not an option due to time or location, purchasing a therapy lamp is another great option. Another way to get Vitamin D in daily is by the food eaten. Some good food options are salmon, tuna, milk, eggs and mushrooms. Supplements are another great way to increase Vitamin D levels. It is important to review exactly how much Vitamin D is in the supplement because there can be quite a range.

Vitamin D is very important to keep the body functioning properly. If anyone is having trouble with their anxiety or depression getting more Vitamin D may help. 

 

See our blog for more topics on mental health.

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perspective

Developing Perspective

The Power of Perspective 

Everyone knows that individuals have their own personal strengths and weaknesses. Some people are incredibly kind, and others might be especially brave. But there is a virtue that many people overlook, and it’s actually one of the most important.  Here we talk about developing perspective and how to see things differently. 

What is Perspective?

Individuals who are high in their perspective skill are generally full of wisdom. They’re able to see the forest through the trees and can use their knowledge and life experiences to have a balanced view of any situation or scenario. In other words, they’re able to tell when the “glass is half full or half empty”. 

Perspective is an important skill to have because it bridges the gap between cognitive ability and empathetic feeling. It’s an essential virtue that allows individuals to use their strengths in both a social and logical context. 

Benefits of Developing Perspective

People who have lofty perspective skills are generally better able to learn from their mistakes, as well as accept and repent for the consequences of their actions. 

Other benefits to having high perspective include: 

  • Generally able to give sage advice
  • Linked to wellbeing in older adults (physically and socioeconomically)

How to Improve Perspective

The development of perspective skills has been linked to cognitive behavioral therapy. This type of therapy is helpful in identifying and diminishing negative thoughts, and refocusing that energy on managing emotions. Having and keeping perspective in mind can help counteract anxiety, depression, and general negativity. 

There are other ways to develop perspective other than therapy. In fact, one of the easiest ways to do so is to approach situations with the following questions: 

  • What’s the best/worst thing that could happen here? Now, what’s most likely?
  • What are other people thinking and feeling that I might not be?
  • Will this matter tomorrow, next week, or next year?

Keeping these questions in mind when dealing with hard situations can help turn anyone into a well-rounded, highly perspective person. 

Other Skills to Use 

perspective

While perspective is a really important skill, it’s not the be-all-end-all of personal virtues. That being said, it can be considered a signature strength because it can help improve and strengthen other skills. 

The strengths that developing perspective can help improve include, but are not limited to:

  • Positivity
  • Decision Making
  • Conflict Resolution
  • Forgiveness

Perspective Out of Balance

People who overuse their perspective skills are often seen as preachy, and the amount of insight they’re giving is usually unwanted and unappreciated. On the other hand, people who lack in their perspective skills can come across as disconnected or emotionally unavailable. 

 

If you find yourself feeling to off balance, talk to someone.  We can always help. 

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meaningful work environment

Enabling a Meaningful Work Environment 

Enabling a Meaningful Work Environment 

A Meaningful Work Environment 

Creating a meaningful workplace is becoming more and more important to employers. When employees are engaged in a meaningful work environment, they will feel more motivated and satisfied. Ultimately, this will lead to an overall increase in productivity and quality of services. Employers should be conscious of the dynamic they are creating in the workplace through their leadership choices. There have been many studies conducted on best practices for making a more meaningful work environment. Listed below are a few ideas of how to create a more meaningful work environment. 

Create a Shared Goal 

Employers should make it a point to make sure all of their employees are on the same page about their organizations’ shared goals and outcomes. Creating a higher purpose will give employees daily motivation. It will also keep employees connected. Having a shared goal can decrease conflict within the work environment. When everyone is working for a common purpose, collaboration and cooperation may come much easier. The shared goal should be known by every employee in the organization, regardless of role. This goal should be connected to the overall impact of the company on the larger society. 

Reinforce Prosocial Behaviors 

meaningful work environmentProsocial behaviors are behaviors that support others. In the workplace, this can look like giving “kudos” to someone on work performance, collaborating successfully, and stepping in when needed. If an employer places prosocial behaviors as a priority, employees are more likely to make prosocial behaviors a priority. When prosocial behaviors are a part of the everyday work environment, people tend to enjoy going to work more. When employees have the “it’s not my job” mentality, tension or division may be created. Employers should find ways to incorporate prosocial values into a reward system. Some organizations choose to incorporate them into evaluations, yearly rewards/bonuses, and even mentoring programs. 

Prioritize Mental Health 

Mental Health is beginning to come to the forefront of workplace jargon. Depending on your industry, your employees’ mental health can directly impact their career performance. Organizations are beginning to see the importance of mental health, and its role in it. Employers should brainstorm ways to positively add to their employees’ mental health. Employers can provide extra breaks, less workload, and even more vacation time if possible. Some organizations even offer a stipend for a gym membership. Every company is different, but the employees’ mental health should be the main concern no matter what. 

 

If you are finding you need some extra reassurance, contact our office here. 

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spring hope

Spring can Give us New Hope 

Spring can give us new Hope 

Spring brings us back to nature, calms our tired bodies, lifts up our spirits and fills up our sail with warm winds. Spring and hope are entangled in the soul. Mind, and body, during spring, nature combine with psychology and biology to sparkle the basic wants which inspire hope: mastery, attachment, spirituality and survival. Seasons can go with the reward of hope which greets us during the spring.

Descriptions of hope in the spring season

Here are some examples of hope in metaphors

A Healing property

Hope is flaunted as the best medicine. The hope of a patient is a secret weapon to the doctor. Hopeful patients are believed to be the secret weapon to whichever prescription they are given for their disease. Hopeful feelings have a true and quantifiable impact on health. Just like spring, hope is a powerful helper in maintaining health as well as recovering from diseases. People who were more optimistic were not as much likely to ignore doses of medicine and were rated as more dedicated to maintaining their health.

A bridge

Spring offers a bridge from the desolate winter darkness to the dazzling warmness of summer. Hope is equated to a bridge which can transport a person from darkness to light, from enslavement to liberty, and from wickedness to salvation. The curative potential of spring is indisputable, from the reduction of Seasonal Affective Disorder to the rise in Vitamin D production. 

Light and Heat

Spring comes with additional light and heat also, at times it comes after a dark and cold day. The increased light results in a lot of indirect and direct effects, which helps in elevating our mood and bring about hope. Increased exercises, as well as the bodily related but psychologically different activities of farming and gardening, are some of the indirect outcomes of spring on elevating our mood.

A havenspring

Hope can as well refer to as safe harbor or refuge. The Oxford English Dictionary had the original meaning of hope “a secluded island in the center of a desert”. Therefore, the very least we can do in this life is to discover what our hopes are. Additionally, the most we can do is to stay in that hope. Don’t admire hope from far; live just inside it.

Mind descriptions

Metaphors can disclose the interior structure of personal feelings. For instance, when we talk about “high hopes”, we try to reveal something regarding the phenomenology of experiencing hope, which is “cheerful”, “inspiring”, even “energizing.”

The world awakens during the spring season. Having been still, grey, and frosty throughout the winter season, there are new noises, things to see, flavors, and smells all coming from the natural world.  There comes a call to action, commitment and motivation to a fresh beginning in each of us. It is very simple to relate the spring day feelings to the positive features of hope.

 

If you find yourself needing help in this season, contact us. 

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motivate yourself

How to Motivate Yourself Again

Tips for Self-Motivation

If you can psych yourself up, there is no need of visiting a therapist. However, dealing with emotional hurdles is quite challenging, and this can interfere with how things are done, meaning it is harder to motivate yourself. Frustrations come through procrastinations because they distract you from the real things to tarnish the motivation. Therefore, you can have certain motivational boosters that will keep you moving. Regardless of whatever efforts, habits, and passion you portray, without showing good spirit for the job, things might still not work well for you. The article herein describes some ideas to get you motivated.

Deconstruct the Fears

Fear is the condition that triggers procrastination, and you would like to get things done on time. Therefore, try to eliminate anxieties and fears because they deviate your attention to the real issues. Fear might come from unknown things, and so you need to gather sufficient confidence to counter them. This way, you can handle all the scenarios to ensure you stand strong even in situations where you do not know everything. When exploring a given project, you can research properly in advance to cover the challenging issues, and this will motivate you to see out the operation.

Find a Partner

At times of stumbling, you need someone to push you and tell you that you can make it. They fight laziness and help to tackle serious issues by giving ideas to get you motivated always. It does not have to be a wife or husband; it can be friends or other individuals you look up to. Out of respect, you should always listen to them, and your work will never stall because they are on you reminding you of the target. These people will never let you quit, instead, they will hasten you to achieve the dreams no matter the prevailing conditions.

you got thisBuild on Success

No matter the challenges a business experiences, it has some success factors that can be carried forward, therefore, always start small. Therefore, you should be optimistic and be happy with the proceedings and take away whatever pleases you. Any win, no matter the magnitude should be appreciated and you will be motivated to go for more wins. Always start small because these things will trigger bigger success, and so celebrations should become a part of your operations. Looking back to see the minor achievements will motivate you later. Make a checklist of the things you want to do for success to come by, and for sure you will be motivated by the goal ahead.

Mind about the Small Challenges

Failure should not be tolerated under whatever circumstances because it can leave you feeling down. Therefore, you should not assume the minor issues because they can build up to become outrageous and uncontrollable. Handle everything head-on as soon as it happens because it might erupt to become a bigger challenge that interferes with your motivation levels.

 

If you need more help, contact us

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winter blues

Overcoming the Winter Blues

Overcoming the Winter Blues

When days become shorter, cloudier, and colder, the “winter blues” set in for many people. This condition is known as seasonal affective disorder (S.A.D.).

What is S.A.D.? It is a form of depression that usually begins in fall and lasts through winter. Less commonly, symptoms may begin in spring and last through summer.

It affects about 10 million Americans (80 percent of whom are women), with another 10 to 20 percent experiencing milder episodes. The age of onset is typically between ages 18 and 30.

What are the Causes?

The precise answer to the question “What is S.A.D.?” is unknown, but experts believe that winter S.A.D. is related to reduced sun exposure, creating:

  • Lower Vitamin D levels and internal body-clock disruption
  • Reduced serotonin, a natural mood-elevating brain chemical
  • Increased melatonin, a natural sleep-cycle elevating brain chemical

What are the Symptoms of the Winter Blues?

The following indicators might begin mildly but increase in intensity as winter progresses:

  • Depression throughout most of the day
  • Reduced energy, fatigue
  • Lack of concentration
  • Sleeping too much
  • Weight gain
  • Changes in appetite, especially craving sweet or starchy foods
  • Feelings of hopelessness or sadness
  • Loss of interest in previously enjoyed activities
  • Irritability
  • Decreased physical activity
  • Feelings of heaviness in limbs
  • Suicidal thoughts

winter bluesWho is at Risk?

Anyone can experience winter blues, also known as S.A.D., but it is most common in:

  • Women
  • Those with (or having family members with) other mental health issues
  • Those living far from the equator

What Treatments are Available?

Self-care is highly useful for the prevention and treatment of S.A.D. Try doing these things: 

  • Engage in physical activity. This improves physical fitness, sleep patterns, and raises endorphin and serotonin levels for increased self-esteem.
  • Spend time outdoors. Sunlight elevates Vitamin D levels. But, even if it is cloudy, get outside! Natural daylight is still helpful.
  • Maintain an awareness of mood and energy level. Try to approach the cold weather positively. A good attitude makes a big difference.   

Beyond self-care, treatment options include:

  • Light therapy. Broad-band light therapy engages artificial light as an alternative to natural sunlight. This involves the use of a light-box or visor for a designated period of time each day.
  • Psychotherapy. Speaking with a licensed professional is a proven effective method of treatment.
  • Medication. Your mental health provider can make recommendations including traditional antidepressants prescribed for similar diagnoses.

If left untreated, seasonal affective disorder can lead to problems at school or work, substance abuse, eating disorders, or other issues affecting quality of life.

You are not alone, and help is at your fingertips.

If you are experiencing severe symptoms or suicidal thoughts, contact a medical professional immediately.

Contact us to see how we can help.

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adoption and young families

Adoption And Young Families

Adoption And Young Families

When adopting a child, it will be no surprise that they may start asking you questions about their adoption. Many parents are aware of how important it is to talk to their adopted child about how and why they embrace them. Adoption and young families is something that is more common than we think. Talking with children about adoption should always be done carefully but with love and understanding.

You and your adopted child can always try to bond when these uncertain questions come about. Get advice from assistance before you are ready to talk to your child about their adoption. You will want to make sure that your child understands this process and what it means to you as a family that they are now part of your lives.

Any conversation you have about your child’s adoption should be encouraging and an experience for your family to gain a loving relationship for years.

Give Your Child A Welcomed Feel Right From The Start

A bond to have your child being part of the family with an open discussion should start on your first day home. Parents who adopt their children should be honest about why they are now in your life.

Have a normal conversation about their adoption. It will help discover that your child has a new life that they never thought would be imaginable due to circumstances they never knew.

Be Sure That You Are Truthful About Your Story

Children will be curious about where they came from and figure out what happened to their birth parents. Talking with children about adoption should always be truthful, but never take their questions to heart. Give your child the courtesy to answer any questions they want to know, but never lie or change the subject to make yourself feel more significant.

Never be private if you feel you will end up hurting your adopted child. Being open and truthful about your child’s adoption will help them understand who they are and never feel ashamed about what they may never know in the first place. As your child gets older, he or she can discover things about their birth parents and may become angry with you for not telling them what they should have known years earlier.

adoption and young familiesShow How Happy You Are To Your Child That They Are Loved

Not all children are proud of being adopted. They can feel neglected by their birth parents or bullied in school. When you tell them about their adoption, show how happy you are that they are part of your life. They need to feel loved, but make sure your child understands how unique the entire process was when you wanted to adopt them since family and love are valuable gifts.

Adoption Is A Chosen Treasure!!

 

For more blogs, see our website here

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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.

 

If you still need more help, contact us today

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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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