Mental Health Care
A clear home can help create a calmer mind. The act of de-cluttering can be emotionally cleansing. Start by evaluating what you have, one room at a time, and how it reflects your current values and lifestyle. Focus on having things in your space that truly connect with your purpose, your loved ones, and with things that bring you joy.
© American Institute for Preventive Medicine
Mental Health Care
Emotions play a role in overall health. Everybody has bad days. Too many in a row can affect your well-being.
Exercise.It releases powerful chemicals that lift your mood.
Sleep well.Seven to eight hours a night enhance memory, learning ability, and mood.
Eat well.Good nutrition affects your energy level and your mood.
Let the sun shine in.Sun exposure of ten to 15 minutes a day warms your spirit. It helps the body absorb calcium for strong teeth and bones.
Express yourself.Do things you enjoy. Draw, write, or play an instrument.
Balance work and personal life.All work and no play is no fun for you or people around you.
Reach out.Share your feelings with friends and family. Build a support network. Help others. Seek help if your emotions are disrupting your life.
Action Steps:Feel like screaming? Count to ten slowly to calm yourself and avoid saying or doing something you might regret.
© American Institute for Preventive Medicine
Mental Health Care
Practicing gratitude may help nurture better brain health and create more positive events in your life. Make gratitude a part of your day and send more positive, health-promoting vibes to your brain. Thank a friend for their support, set a daily phone reminder to count your blessings, and be sure to thank those who help keep you safe.
© American Institute for Preventive Medicine
Mental Health Care
Did you know that practice can train your brain to be more positive? A positive attitude is tied to lower blood pressure and blood sugar, decreased risk of heart disease and depression, a stronger immune system, better coping skills, better weight management, and a longer life!
For best results, practice seeing the good in yourself and others and making the most of every situation. And, positive energy is contagious. Share some and see what happens!
© American Institute for Preventive Medicine
Mental Health Care
How can we turn off negative self-talk and develop a more “half-full cup” approach to life? Research suggests we would enjoy many health benefits if we could, including less stress. Start by noticing when you have a positive experience and stay with that up-lifting feeling for 30 seconds. Over time, you may train your brain to create more and more optimistic thoughts.
© American Institute for Preventive Medicine
Mental Health Care
A counselor helps you identify a problem area, explore factors which may be contributing to your difficulty, and provides options for you to consider.
Counseling is not something that’s done to you. On the contrary, you are called upon to play a very active role in getting better and form a team with your therapist to work toward agreed upon goals. A therapist may have you keep a daily journal, read personal improvement books, practice new behaviors, etc. The goal in counseling is to draw upon your strengths to help you resolve your problems. Counseling is a way of helping you help yourself.
© American Institute for Preventive Medicine
Mental Health Care
Some people bounce back from life’s challenges more easily than others. But, all of us can strengthen that mental muscle we call resiliency. This is a set of skills to help us cope and recover when something bad happens. While building resiliency is a personal journey, common skills include accepting change, being optimistic, taking steps toward goals, having self-compassion and forgiveness, and practicing mindfulness.
© American Institute for Preventive Medicine
Mental Health Care
The following are some of the symptoms that usually signal the need for professional counseling. Only a trained professional can diagnose and determine the treatment needed.
* Crippling or excessive anxieties (phobias, fears, panic attacks)
* Marked personality change
* Prolonged depression and apathy (a sense of hopelessness, loss of pleasure in life, helplessness, confusion, or constant frustration)
* Wide mood swings (extreme highs and lows)
* Excessive anger or hostility; destructive, abusive, or violent behavior
* Abuse of drugs or alcohol
* Marked changes in eating or sleeping patterns
* Thinking or talking about suicide
* A feeling that you’ve lost control of your life
* Inability to cope with problems or daily activities, such as school, job, or personal needs
* Sexual problems or abuse
* Preoccupation with physical illness
* Strange or grandiose ideas
* Problems on the job
* Overall decline in job performance
* Difficulty interacting with other people (friends, significant other, parents, children, and co-workers)
* Post-traumatic stress disorder
* Denial of obvious problems; strong resistance to receiving help
* Seeing or hearing things that aren’t actually present
* Suspiciousness or paranoia
* Extreme jealousy
* Difficulty with authority
* Social withdrawal and isolation
* Inability to cope with the loss of a loved one
* Problems with the law
* Compulsive behaviors (i.e., spending, gambling, overeating)
© American Institute for Preventive Medicine
Mental Health Care
Enjoy the health and well-being benefits of connecting with nature in every season.
Spring
As the days grow longer and warmer, this is a good time to get outside more.
* Notice the songs of birds that return from their annual migration.
* Feel the soft, green leaves of plants and trees around you.
* See the bright new flowers in urban parks and in your own potted plants.
* Visit a park or go into your backyard to draw. Find a spot to sit and notice something that catches your eye: a leaf, rock, tree, etc. Draw every detail you see. Don’t worry about how good it is. The idea is to focus your attention and notice more of what you are looking at.
Summer
It’s the season of sunshine and full growth to get a good ‘dose’ of nature.
* Hear grasshoppers, crickets, and frogs sing their songs.
* See fireflies light up on the warm summer nights.
* Smell the scent of freshly cut grass and fragrant flowers.
* Grow or pick your own food. Herbs are probably the easiest produce to grow, especially in pots. Learn about local community gardens, including urban and roof-top gardens. Visit local farmers’ markets or go berry-picking for the freshest produce.
Fall
As temperatures get cooler, nature’s wonderful change of season is on full display.
* See the trees’ amazing display of colors as they prepare for winter. Notice which leaves are more orange, red, or yellow in color.
* Plant a tree. Volunteer for conservation work by contacting your local parks and recreation department.
* Notice squirrels running with their mouths packed with nuts to store for the winter.
* Gaze at the moon and enjoy a starry sky. Watch how the shape of the moon changes during the month. Some well-known constellations become visible in the fall, like the Big Dipper.
Winter
Despite colder temperatures and shorter days, there are magical moments to experience.
* Hear the crunch of snow or frozen ground as you walk in a park or take a hike.
* Taste pine needle tea. Simply rinse and add pine needles to hot water and let them infuse for a few minutes.
* Set up a bird feeder in your backyard and observe how different species of birds behave as they feed.
* Bring nature inside. Try diffusing essential oils like pine or lavender. Play soothing nature sounds like ocean waves, bird songs, or rustling leaves. You could even print and frame some photos of beautiful natural places you have visited or watch a nature documentary.
© American Institute for Preventive Medicine
Mental Health Care
Being a positive thinker motivates you to solve problems instead of dwelling on them.
Research shows that people who are optimistic tend to be happier, healthier, and cope better in tough times.
* Practice positive thoughts every day. You become what you think.
* Say positive self-statements in the mirror.
* Look for a silver lining in clouds and setbacks.
© American Institute for Preventive Medicine