Non-sleep Deep Rest (NSDR)

In our fast-paced society, many of us struggle with getting enough rest. We live in a society that places a higher value on productivity and achievement than well-being. Getting enough rest is necessary for a healthy life.

Have you ever felt great after taking a short “power nap?” That’s because your body was able to relax and break free from the stimulation of your day, entering a body state of rest and rejuvenation. While we sleep, the body is repairing itself in essence. Non-sleep deep rest refers to a state of relaxation that allows our bodies to restore and replenish themselves without actually falling asleep. It's a state in which we can let go of stress and tension, and give our minds and bodies a break from the constant demands and stimulation of our daily lives. While we may not be fully unconscious during this time, our bodies and minds are still able to enter a state of deep relaxation and rejuvenation. 15-20 minutes.

Here are some ways to get NSDR:

1. Meditation: Focus on your breathing in a comfortable seated or lying position. Try to quiet your mind and let go of stress and tension. Focus on your breathing and/or a mantra. Research has shown repeatedly that meditation can help reduce anxiety, lower blood pressure, and improve sleep.

2. Yoga: Gentle yoga can help calm our minds and relax our bodies. Practicing simple yoga postures can help release tension in our muscles and improve circulation, while paired with deep breathing, it can calm our mind and promote deep relaxation. If you notice a thought about something distressing come in, let it be there, accept it, and send it along.

3. Breathing exercises: Breathing exercises are a simple and effective way to achieve deep rest. By taking slow, deep breaths and focusing on our how it feels and where our breath goes, we can calm our minds and relax our bodies.

4. Simulate sleep: Lay down in a comfortable couch or recliner, get as comfortable as possible, and try to get right to the edge of sleep.

Getting NSDR is not a substitute for getting adequate sleep, it is a tool that can be used to rest and recover throughout the day. Try it, and see what happens.

Relationship Entanglements

Codependence is a frequently struggles mental health counselors help their clients work through. It is often characterized by complex and often misunderstood patterns of behavior. While it can be linked to addiction and enabling behavior, it often has deeper roots in traumatic experiences and feelings of abandonment. Codependence typically involves a person prioritizing the needs and desires of others above their own, to the point where they may lose sight of their own identity and feeling of self-worth.

If you find yourself struggling with codependence, it's important to remember that you are not alone. It is possible to break free from this pattern and develop healthier patterns of behavior. One of the most important steps you can take is to prioritize your own needs and develop healthy boundaries with others. This might involve saying "no" when necessary, setting limits on what you are willing to do for somebody, and communicating your own needs and wants clearly.

Self-care is also an important aspect of working through codependence. Spending time taking care of yourself and doing things that bring you joy and fulfillment can help you develop a stronger sense of self-worth and autonomy. This might involve cultivating healthy habits such as good sleep hygiene, regular exercise, and mindfulness practices.

Therapy can be a helpful way to work through codependence. A therapist can help you explore the underlying emotional issues that drive codependent behavior, and develop coping strategies and healthier patterns of behavior.

Finally, joining a support group such as Codependents Anonymous can be a valuable way to connect with others who are struggling with codependence. This supportive environment can be a significant catalyst of change and growth, where people are able to share their experiences with people who experience the same. It is important to remember that breaking free from codependence is a process, and it takes time and effort. With the right tools and support, it is possible to develop healthier patterns of behavior and live a happier, healthier, and more fulfilling life.

Depression Busters

Living with depression is a complex and challenging experience that cannot be easily resolved by simply "cheering up". The management and treatment of depression involve careful and purposeful attention, as depression impacts thinking, emotions, and behaviors. To alleviate depression symptoms and promote a healthy body and mind, there are several evidence-based interventions that can be utilized:

1.     Exercise: Regular exercise has been shown to be effective in reducing symptoms of depression. Exercise stimulates the release of endorphins, which are natural chemicals that improve mood and reduce feelings of stress and anxiety. 

Action Item: Go for a walk, go to the gym, and/or do your favorite hobby/sport.  

2.     Mindfulness: Mindfulness practices, such as meditation and yoga, can help reduce symptoms of depression by promoting relaxation and improving emotion regulation. 

Action Item: Set a time during the day to stop and breathe. YouTube has great guided meditations and yoga sessions available as well. Try doing some light yoga or stretching before bed.  

3.     Social Support: Having social support can help reduce feelings of isolation and loneliness, which are common in depression. Spending time with friends and family, or joining a support group, can be helpful. 

Action Item: Call a friend, family member, or interact with a pet.  

4.     Sleep: Getting enough sleep is crucial for overall mental health, and can help reduce symptoms of depression. It is recommended that adults aim for 7-9 hours of sleep per night.

Action Item: Use sleep hygiene routines and have a consistent sleep-wake cycle. Shoot for a 16 hour wake window and spend your day taking good care of your body.  

5.     Therapy: Active engagement in mental health counseling has been shown to greatly reduce signs and symptoms of depression. Learning how to work through distressing thoughts, emotions, and developing healthy a lifestyle are all benefits of therapy.

Action item: If you are struggling with depression, reach out to a mental healthcare provider to explore your options. Consider Cognitive Behavioral Therapy (CBT), or Acceptance and Commitment Therapy (ACT)  for depression.

6.     Healthy diet: Eating a balanced and nutrient-rich diet can also help reduce symptoms of depression. Consuming foods that are rich in omega-3 fatty acids, magnesium, and vitamin B12, can be particularly beneficial.

Action Item: Educate yourself on nutritious foods you enjoy, and enjoy sweets only in moderation. Talk to a dietician if you need support. “Fad diets” are not going to benefit you in the long run, so talk to a professional for support if needed.

7.     Hydration: Getting and staying hydrated has been shown to impact digestion, heart function, brain function, and overall health and wellness. Water makes up approximately 60% of the body and plays a vital role in all of the systems in our body. Some organs are comprised of more water such as the heart and lungs.

Action item: Carry a water jug with you and track your water throughout the day. Many experts recommend shooting for 1 gallon of water per day, although consult a professional for a more accurate goal based on gender, height, weight, age, and health status.

Try these, keep track of your journey, and enjoy the progress!

D'Iuso, D. A., Dobson, K. S., Beaulieu, L., & Drapeau, M. (2018). Coping and interpersonal functioning in depression. Canadian Journal of Behavioural Science / Revue canadienne des sciences du comportement, 50(4), 248–255. https://doi.org/10.1037/cbs0000112 Abstract

Mitchell, H.H., Hamilton, T.S., Steggerda, F.R., and Bean, H.W., 1945, The chemical composition of the adult human body and its bearing on the biochemistry of growth: Journal of Biological Chemistry, v. 158, issue 3, p. 625-637.

Schuch FB, et al. (2019). The role of exercise in preventing and treating depression.
pubmed.ncbi.nlm.nih.gov/31389872/

Mental Health and Physical Health

Mental health and physical health are often viewed as two separate things, although we now know they are very closely connected. Research has shown that good mental health can have a positive impact on physical health, while poor mental health can negatively affect physical health. So, taking care of both is essential for living a happy and healthy life.

Poor mental health can weaken the immune system and lead to a range of chronic illnesses. Unhealthy coping mechanisms such as alcohol, drugs, and risky behaviors are common among individuals with depression or anxiety, and can lead to further physical health problems. Additionally, poor mental health can worsen existing physical health conditions and lead to a range of physical symptoms.

Taking care of mental health is the first step towards improving physical health. Seeking professional help from a therapist or mental health provider is an important step. Additionally, healthy lifestyle choices such as getting adequate sleep, eating a balanced diet, and engaging in regular exercise can improve both mental and physical health.

Here are some action items to take care of both mental and physical health:

1. Spend time outside daily: Enjoying fresh air and sunlight can do wonders for mental health.

2. Stay hydrated: Drinking enough water can improve cellular activity, digestion, and overall wellbeing.

3. Eat nutritious foods: A balanced diet provides essential nutrients to nourish our body and mind. Nutritional support from a dietician is often fully covered by health insurances.

4. Seek routine care for mental and physical health: Regular check-ups can catch problems early and improve overall wellbeing.

5. Maintain good hygiene: Practicing good hygiene can improve self-esteem and prevent the spread of illness.

6. Get enough sleep: Restful sleep is important for brain function, development, and maintaining a healthy energy level.

7. Seek care when needed: It is best not to delay care when it is needed. Think about yourself in the future and what you will want. Many people struggle with perceived negative consequences of a procedure or intervention, although in the big picture it is highly beneficial not to delay care.

ANXIETY AND WORK

Anxiety is a common experience for many people, and as a mental health professional, it is my belief you can’t get off this earth without it. Whether you're dealing with deadlines, difficult colleagues, or a heavy workload, it's normal to feel anxious at times. However, if anxiety is interfering with your ability to perform your job, it's important to take steps to work through it. Here are some strategies to help you manage anxiety at work:

1. Identify Triggers: The first step in working through anxiety is to identify what triggers it. Is it a particular task or interaction with a colleague? Once you identify your triggers, you can start to develop strategies to manage your anxiety.

2. Practice Self-Care: Taking care of yourself is essential when it comes to managing anxiety. This includes getting enough sleep, eating well, and exercising regularly. Taking breaks throughout the day to stretch or take a walk can also be helpful.

3. Use Breathing Techniques: Deep breathing can be a powerful tool for managing anxiety. When you feel anxious, take a few deep breaths, focusing on filling your lungs and exhaling slowly. This can help calm your body and mind.

4. Talk to Someone: Talking to a trusted colleague, friend, or therapist about your anxiety can be helpful. They may be able to offer support and advice, or simply provide a listening ear when you need it.

5. Challenge Negative Thoughts: Anxiety often comes with negative self-talk, such as "I'm not good enough" or "I can't handle this." Challenge these thoughts by reminding yourself of your strengths and accomplishments. Focus on what you can control, rather than worrying about what you can't.

6. Use Positive Visualization: Visualizing a positive outcome can help reduce anxiety. Picture yourself successfully completing a task or interacting with a difficult colleague in a positive way. This can help you feel more confident and prepared.

7. Seek Professional Help: If your anxiety is severe or interfering with your ability to work, it may be time to seek professional help. A therapist can provide support and offer strategies to help you manage your anxiety.

Working through anxiety can be challenging, but with the right strategies and support, it's possible to manage your anxiety and perform well at work. By identifying triggers, practicing self-care, using breathing techniques, talking to someone, challenging negative thoughts, using positive visualization, and seeking professional help when necessary, you can overcome anxiety and feel more confident and capable in your work life.

Late Winter Blues

As the excitement and tension of the holiday season fades away and the long winter months drag on, many people find themselves struggling with later winter blues. With the days still short and the weather often dreary, it's easy to feel unmotivated and down. However, there are several things you can do to THRIVE during this time of year and emerge from winter feeling refreshed and ready for the fun and enjoyment of spring.

1. Find the Beauty in Winter: Instead of focusing on the negative aspects of winter, try to find the beauty in it. Take a walk in the snow or rain and appreciate what that precipitation is doing for the beauty around you. Visit a park or nature preserve and observe the beauty of winter wildlife. Shifting your perspective leads you to experience the beauty and joy even during the coldest and darkest of days.

2. Stay Active: Exercise is a proven mood booster and depression buster. It's especially important during the winter months. Even if you don't enjoy outdoor activities, there are plenty of indoor options, such as yoga, going to the gym, dancing, or even just going for a walk at a store if nothing else is available. Regular exercise will help you maintain your energy levels and improve your mood.

3. Make Plans: One of the best ways to beat the winter blues is to make plans for the future. Whether it's a trip to a warm and sunny destination, planning an outing to one of the many beautiful parks nearby, camping, or simply planning a day or weekend getaway to a nearby town, having something to look forward to can help you stay motivated and optimistic.

4. Connect with Others: Social isolation has been shown to be one of the major contributors and by-products of seasonal depression. Make plans with friends and family, or join a new club or activity to meet new people. Even if it's just a quick phone call or text, staying connected with others can make a big difference in your mood.

5. Practice Self-Care: If you know or work with me you hear me talk about self-care often. Don't forget to take care of yourself during the winter months. Take a warm bath, read a good book, or enjoy your favorite hobby. Make time for yourself, and focus on activities that make you feel happy and fulfilled.

The later winter blues can be challenging, although with the right mindset and a few key strategies to enact, you can THRIVE during this season. By finding the beauty in winter, staying active, making plans, connecting with others, and practicing self-care, you can beat the winter blues and emerge from the season feeling refreshed and ready for anything.