Mental Health Benefits of Gratitude Journals

Mental Health Benefits of Gratitude Journals

At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not nearly enough people speak about is gratitude.

Gratitude, or a feeling of thankfulness, is a powerful alchemist. It can instantly and dramatically change your mood. When one is feeling grateful, it is hard for them to feel anything else. And while you can easily think about all of the things you are thankful for, it is a better idea to write them down in a journal.

Here are some of the mental health benefits of keeping a gratitude journal:

It Helps Us Feel Valued

When we recognize how many blessings we have been given, it is natural for the perception of our own value and worth to increase. This boost in value and self-esteem has been shown to decrease feelings of anxiety, depression and stress.

It Minimizes Negative Behaviors

As I mentioned, when we are focused on the positive, it is almost impossible for us to think about the negative aspects of our lives. This focus on positivity translates into better choices and behavior. We become kinder as well as more empathic and generous. These new ways of feeling and being continually perpetuate goodness coming into our life. And the new cycle continues.

It Helps Motivate Us

When we allow ourselves to feel grateful, we begin to feel more and more inspired. This newfound inspiration ignites our inner passion and motivates us to become our best selves.

I cannot recommend gratitude journals enough. I have seen them perform miracles in my clients’ lives. If you need some help getting started on your gratitude journey, get in touch with me. I would love to discuss more how gratitude journals, and counseling in general, may be able to help you with the mental health challenges you are facing.

SOURCES:

https://www.wellrx.com/news/how-a-gratitude-journal-can-support-your-mental-health/

https://www.sportskeeda.com/health-and-fitness/6-mental-health-benefits-keeping-gratitude-journal

https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health

Silence Your Inner Critic

Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential.

Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws under a microscope and calls them out with a thunderous voice. The one who tells us we can’t do anything right and we’ll never amount to anything.

Now which voice is doing the most talking in your life? If you’re like most people, your inner critic is running the show. Ever wish you could tell it to just shut up?

Here are some powerful ways you can silence your inner critic once and for all:

Be More Mindful

In order to silence your inner critic, you must first become aware of it. You cannot change what you are not aware of, right? And this is where mindful meditation comes in.

When we practice being mindful, we tune into the here and now and become FULLY aware of the present. The more you practice mindfulness, the more aware you will be when that negative voice inside you begins to speak.

In addition, mindfulness teaches us that we are not our thoughts, we are the observer of them. Soon you will begin to choose which thoughts to focus on more carefully. This is a powerful shift that can change your life!

Stop Comparing Yourself to Others

In a world where 24/7 social media would have us believe that everyone else is smarter, thinner, richer and generally better than we are, it’s hard not to compare ourselves to others. But doing so only gives your inner critic weapons to use against you.

Practice Self-Compassion

You would never treat others the way you treat yourself. Begin to treat yourself with the compassion you would a small child or a wounded kitten you find. No one is perfect. But all of us are worthy of love, kindness and respect. We must begin to show ourselves more love, kindness and respect and we can do that by practicing self-compassion.

Hopefully these tips help you to silence that inner critic once and for all. And if you’d like more help on building your confidence and self-esteem, please get in touch with me. I work with people to empower them so they can build the life they dream about.

SOURCES:

https://www.omaritani.com/blog/how-to-silence-your-inner-critic

https://www.psychologytoday.com/us/articles/201903/silencing-your-inner-critic

How to Tame and Silence Your Inner Critic: 5 Ways

Signs you Need to Take a Mental Health Day

Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

What are Mental Health Days Exactly?

The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

Signs it’s Time for a Mental Health Day

The following are some red flags that are letting you know you need to put your mental health first:

You Feel Run Down

Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

You Feel Angry More Often

When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

You’re Having a Hard Time Focusing

When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

SOURCES:

https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

10 Signs You Need a Mental Health Day

https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/

Beginner’s Guide to Focusing on Mental Health

These days, many people focus on their physical health. But few give much attention, if any, to their mental health.

What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.

While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:

Don’t Isolate

Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.

Make R&R a Priority

Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.

Eat Healthy

Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!

Stay Active 

Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.

These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.

If you’d like to explore treatment options, please give my office a call.

SOURCES:

http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health

https://www.mhanational.org/31-tips-boost-your-mental-health

https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389

How to Regulate Your Emotions with Mindfulness

Life has been beyond challenging for most of us the last couple of years as we’ve dealt with a global pandemic and subsequent lockdowns. And just when we thought we were all out of the woods and life was back to normal, we now find ourselves facing sky high inflation, a recession, and the threat of WW III. Needless to say, these events can trigger some pretty strong emotions in us.

We never want to fully deny our emotions. Feeling them is how we process the events of our lives. But there comes the point where we need to figure out a way to move through the emotions and get safely to the other side. One of the most effective ways to do this is through mindfulness.

What is Mindfulness & How Can It Help?

Mindfulness is a simple, non-judgmental awareness of the present moment. It is a powerful way to connect with our bodies and emotions, but in a higher state of awareness.

Mindfulness helps us regulate our emotions by putting us in a calm and relaxed state of presence. From here we can have a more mature and sensible point of view of the events in our lives. 

Second, when practiced regularly, mindfulness can help us develop skills that promote emotional maturity and self-regulation. These skills include self-awareness and attentional control.

And finally, mindfulness can increase the time between trigger and response. In this way, mindfulness acts a bit like an advanced warning system, alerting us to a potential ugly scene, giving us time to engage in emotional self-monitoring. This gives us the opportunity to choose our emotional response very, very carefully.

Getting Started with Mindfulness

There are many online resources for getting started with a mindfulness meditation practice. Spend some time searching Google and exploring Youtube for some helpful sites and videos.

If you are interested in working privately with someone on regulating your emotions, please reach out to me. I use mindfulness in my practice with clients and would be happy to answer any questions you may have.

Sources:

Four Ways Mindfulness Can Help Regulate Your Emotion

How Mindfulness Works to Regulate Emotion in Your Brain

https://mentalhealthmatch.com/articles/skills/what-is-mindfulness-and-how-to-use-it-to-regulate-emotions

Mental Health Effects of Excessive Screen Time

If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what exactly are the mental health effects of all of this screen time?

Sleep Deprivation

Without realizing it, many of us are hampering our natural sleep cycle with so much screen time. Our electronic devices emit a blue light that interferes with our production of melatonin, the sleep hormone. Screen time before bed will make it very hard to fall asleep. And a lack of quality sleep can cause our mood to dip and make it hard for us to deal with everyday stressors.

Impaired Social Skills

There is a bit of irony when it comes to screen time. We’re on our devices more and more as a way to connect with others. And yet, in reality we are alone when socializing digitally. Fewer real-life social interactions can lead to social anxiety and loneliness.

Poorer Emotional Regulation

Too much time on our devices affects our ability to register and process our emotions. Exposure to aggressive or violent media, for example, can impair our emotional judgment of real life events. It can also trigger our own aggressive tendencies. 

Lower Self-Esteem

Social media platforms are where we go to compare ourselves to others. Often when scrolling through our timelines, we perceive everyone else to have their act together, to be happier, healthier and more successful. Doing this day after day can take a real toll on our self-esteem.

Finding Healthier Alternatives

If you think you’re spending too much time in front of your screens, there are some steps you can take. First, make a commitment to keep TVs and all other devices out of your bedroom so you can ensure a good night’s rest.

Make dinner time with the family a “screen-free zone.” 

And finally, take up some new hobbies, connect with old friends and try to get outdoors more. Your mental health will thank you.

 

SOURCES:

https://www.adventhealth.com/blog/how-screen-time-affects-mental-health

https://www.opal.so/blog/screen-time-and-mental-health

https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health

Couples: How to Regulate Yourself During Difficult Conversations

Sharing your life with someone means having open and honest conversations, even when those conversations are a bit difficult. But that’s easier said than done.

During hard conversations, it’s common for many people to become triggered by something their partner has said. Calm one moment, but the next they’re thrown into “fight or flight” mode, their brain sensing danger. Before they know it, the most primitive part of their brain is activated in an effort to help them survive. And this is when things can get ugly. Because it’s fairly impossible to speak calmly and rationally when your entire body is in survival mode.

Luckily there are things we can do during difficult conversations to regulate our emotional responses and keep ourselves calm and level-headed.

Pause and Breathe

As soon as you start to feel triggered, pause and take a few slow, deep breaths. While deep breathing may seem like a cliche, it is actually a very powerful tool that helps us get out of “fight or flight” mode and into a more relaxed state. When we breathe slowly and deeply, it sends a signal to our brain that we are out of danger.

Use Your Senses

Another effective way to regulate your emotions in the moment is to focus your attention on a physical sensation. You could take a sip of water and really feel the sensation of drinking, or you could run your fingers along the seam of the sofa cushion.

Listen Fully

It is so common in a conversation to listen to form a response. But when we do this it is far easier to misunderstand what the other person is really saying. Be sure to listen to understand, not to form a response.

Difficult conversations are inevitable when you are in any kind of relationship. But if you use these tips to regulate yourself, you can remain calm and communicate effectively with your partner.

SOURCES:

https://www.hope-wellness.com/blog/hard-relationship-conversations

How to Self-Regulate During a Difficult Conversation

https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation

Single on Valentine’s Day? Treat Yourself to Self Care

Ah, Valentine’s Day – a holiday to celebrate love with the one you love. Well, that sounds great and all if you’re in a relationship – but what about if you’re single? What should you do, spend the entire day moping around eating copious amounts of mini Twix? That’s an option, but a better option is to spend the day practicing copious amounts of self-care.

Here are some ideas to show yourself how much you love you:

Hydrate

Start your day right by making sure you rehydrate after a long slumber. Remember, real hydration is as much about replenishing electrolytes as it is getting in water. So be sure to add a little sea salt into your water or sip on some delicious coconut water. Proper hydration is not just about physical health but it also helps keep our mood elevated.

Take a Personal Day

This Valentine’s Day falls on a Tuesday, so most of us are going to have to go to work. If you can manage taking a personal day, consider doing it. Self-care is about stopping, relaxing, and reconnecting with ourselves.

Take Yourself Out on a Date

Why not go out for a nice meal with yourself. Is there a cute cafe or diner in your town that you love or have been wanting to try? Then why not treat yourself? Just be sure not to pig out on unhealthy food as it may cause you to feel tired, bloated and bad about yourself later on.

Finish the Day with Some Spa Time

Wind down the day with a luxurious and lengthy bubble bath. Light some candles and sip a glass of wine while you soak in the tub and think about how much you love yourself and how grateful you are for your awesome life. 

Who needs a significant other when you’ve got you, babe!

SOURCES:

Self- Care Tips To Enjoy Valentine’s Day While Single

https://b-six.com/blogs/news/the-ultimate-self-care-guide-for-singles-on-valentines-day

https://www.psycom.net/valentines-day-self-care

How the Nervous System Affects Your Health

Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being.

What does the nervous system do?

Your nervous system is a bit like the Internet. But instead of nodes, your nervous system is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain.

Keeping Your Nervous System Healthy to Keep YOU Healthy

Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, muscles spasm, learning difficulties and more.

So how do you keep your nervous system healthy?

  • Eat right
  • Exercise
  • Avoid drugs
  • Drink alcohol in moderation
  • Avoid developing chronic disease, such as diabetes, which can damage your nerves.

If you’re someone who hasn’t given much thought to your nervous system and all it does for you, it’s time you start. Take care of it and it will take care of you!

SOURCES:

https://my.clevelandclinic.org/health/articles/21202-nervous-system

https://www.healthdirect.gov.au/nervous-system

https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/functions

When is it Time to Ask for Help?

Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.

The Difference Between Mild and Serious Mental Health Issues

In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.

Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.

As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.

Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.

It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.

Warning Signs of a Serious Mental Health Crisis

The following are some red flags of a mental health crisis that warrant asking for help:

  • Feeling sad or “down” for long periods of time (particularly without an inciting incident)
  • Noticeable mood swings from very high, like euphoria, to very low, like deep sadness or depression
  • Excessive worry
  • Feeling empty or apathetic about life
  • Engaging in self-harming behaviors, like cutting
  • Withdrawing from friends and family
  • Changes in appetite, sleep or sex drive
  • Constant fatigue
  • Thoughts of suicide

If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.

SOURCES:

https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help

https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/

https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/