Are you stuck in a stress cycle?

We live in a fast-paced, information-saturated world, making it nearly impossible to go through a day without feeling stressed. Whether it is simply your commute or something as big as racism, stressors are everywhere. Stressors activate the stress cycle in our bodies, and research shows that chronic stress has negative health impacts – physically and mentally. When we get stuck in this cycle, stress hangs around longer than needed, causing worse outcomes.

First, let’s define some terms.

Stressors are the things in your life that make you feel overwhelmed, anxious, or activated in some way. They are potential threats. They are commonly external (like capitalism, the news, or work) however they can also be internal (like negative self-talk or your trauma history).

Stress is how your body responds to the stressor. Stress is the physiological and neurological changes that happen in your body as a result of the stressor. This is an evolutionary response designed to keep you alive.

The stress cycle is a biological process triggered by stressors. It has a beginning, middle, and end.

• It begins with the initial activation – increased heart rate, blood pressure, and cortisol levels.
• The middle phase is how you respond to the stressor – fight, flight, freeze, or fawn.
• The end is returning to a calm, restored state.

Completing this full cycle is important for well-being, as it allows the body to regulate itself and return to a state of homeostasis.

To paint a clearer picture, let’s look at a classic example – being chased by a lion.

Here, the lion represents the stressor – the threat. When the lion begins to run towards you, your stress response is activated. Your body responds instinctively: adrenaline surges, blood pumps into your muscles, and the focus shifts to survival. Somehow you make it to your house, run inside, and lock the door before the lion gets to you. You feel relieved, you cry and hug your family. You are safe.
In this example, you move all the way through the entire stress cycle – from threat to response to safety. In more modern examples, like a challenging phone call, we can fail to take actions to arrive at the stage of resolution, leaving us in the middle of the cycle with the stress remaining stuck inside our bodies.

 The stress response cycle is here to keep us alive by responding to immediate threats. The only problem is that our modern stressors are typically not life-threatening, yet our bodies react as if they are. So, we have this wonderful system in place to keep us alive, but it is getting activated by things that will not kill us. Our physical safety is not at risk yet our body is filtering these situations as life or death. As such, we need to meet our bodies where they are and help them remember – you are safe now, let’s turn off all the alarms and return to rest.

How to complete the stress cycle?

This isn’t about solving any problems or making the stressor go away. This is all about finding a way to communicate to your body that it is safe and it survived the stressful situation.

1. Physical activity – running, shaking, walking, dancing
2. Intentional breathing – make your exhale longer than your inhale
3. Positive social interactions – talking with a friend
4. Authentic laughter
5. Affection – 20-second hug from someone you trust
6. A good cry
7. Creative expression

My personal favorites are running, singing, crying, and shaking. Anything that gets my heart pumping a little bit faster is usually what works for me.

As the Nagoski sisters say in their book Burnout: The Secret to Unlocking the Stress Cycle, “stress is not the problem”. The problem is when we do not release the stress from our bodies. “The goal isn’t to live in a state of perpetual balance and peace and calm; the goal is to move through stress to calm, so that you’re ready for the next stressor, and to move from effort to rest and back again.”

While stressors are inevitable in our lives, how we respond to these stressors is within our control. By integrating these cycle-completing activities into our routines, we can effectively manage our stress, promoting a healthier mind and body.

Next time you find yourself feeling stressed, ask yourself, how can I allow this stress to be released from my system? How can I show my body that it is safe?

References:

Nagoski, E., & Nagoski, A. (2019). Burnout: the secret to unlocking the stress cycle. First edition. New York, Ballantine Books.

Whether you’re a full-time working parent, an overloaded student, or simply working on defining the next chapter of your life, finding intentional time to be outside between daily events can prove challenging. In the US, the average person spends 87% of their time in enclosed buildings and another 6% in vehicles, leaving a measly 7% of outdoors time (Student Conservation Association, 2017). 7% of our outdoors time is unfortunately mostly composed of short-lived transitions between vehicles and buildings. Furthermore, following the COVID-19 pandemic, many once office-based workers have transitioned into remote positions; increasing the percentage of indoor time as travel to-and-from work decreases. Currently, 66% of Americans work from home at least part-time, and it’s projected that by the year 2025, 36.2 million Americans will be working remotely full-time (Flynn,2023). With this in mind, how do we fit in time to be outdoors with such busy schedules? Why even bother?

Give Yourself a Boost

If you feel unfocused, fatigued, or stuck, it may stem from a lack of movement and intentional time outside! Spending time outside daily improves our body and mind’s stress recovery, and refreshes us so we may have longer attention spans (Avitt, 2021). You can start improving your wellbeing without outdoors time at any point, however, it has been found that the earlier you begin getting yourself outside the better. Researchers in Denmark conducted a study on 900,000 children ranging from birth to the age of 10 years old. After 18 years of conducting this study, the researchers found that children who were less exposed to time outside in green spaces were 55% more likely to develop mental health strife in adulthood than those who grew up frequently spending time outdoors (Weir, 2020).

Relational Improvement

Spending times outdoors also has the power to better our relationships. Spending time outdoors has been correlated with increased empathy and bonding with others. In a study where green initiatives were implemented in neighborhoods, the residents reported not only having a 41% decrease in depression, but a change in interactions with their neighbors as well (Avitt, 2021). The residents stated there was an increase in positive interactions between them and their neighbors as compared to their interactions prior to the green initiative. Wilderness couple’s therapist Jeff Adorador has found that spending routine time outside with your significant other can prompt stronger cooperation, intimacy and communication within your relationship ( Kwak-Hefferan, 2023).

Furthermore, the outdoors can also improve connectivity for those who are sometimes overstimulated by the task of connecting with other people. Environmental psychologist Matthew White, in a study of people who experience social anxiety, found that one’s desire to connect could be quelled by spending time outdoors (Wier, 2020). White explained, “There are people who don’t necessarily want to spend their time with others, but they feel connected to the natural environment, and that can enhance their well-being.”

How and Where

As psychologists, social workers, environmentalists, and sociologist continue to study the correlation between human health and the outdoors, there’s no set-in-stone recommendation on how often one needs to be outside to reap wholistic benefits to their health and wellbeing. While experts have found the greener (fauna and flora) and bluer (marine spaces) spaces are the higher quality environments for mental restoration (Wier,2020), it has also been proven that increasing your outdoor time, in even in urban spaces, brings more mental stability (Student Conservation Association, 2017). People who increased their time outside by 2 hours a week, whether consecutively or spread out, felt an increase in wellness and motivation (Avitt,2021). Begin forming the habit of being outside by scheduling just 20 minutes every day. Other ways to motivate yourself to get outside hours include: joining a hiking group, designing a more thorough walking schedule for you and your furry friends, signing up for a community gardening project, going on walking dates with friends, planning date nights as a bike ride to a restaurant nearby, or planning some of your weekend meals as picnics!

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

Kwak-Hefferan, E. (2023, April 6). How Time in Nature Can Improve Your Relationship. Outside Online. https://www.outsideonline.com/health/wellness/nature-time-relationship/.

Student Conservation Association. (2017, December 11). How Going Outside Improves Our Mood and Health Even in Winter. Student Conservation Association. https://www.thesca.org/connect/blog/how-going-outside-improves-our-mood-and-health-even-winter/?gclid=CjwKCAjw-b-kBhB-EiwA4fvKrCwFZ22WaNodVUmcyJMrWsNXwWE4YSW2jOzgMAx1o6cX9CaYURKhdRoCBE4QAvD_BwE.

Weir, K. (2020, April 1). Nurtured by nature. American Psychological Association, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature.

It’s no surprise that the average person gets a lot of screen time each day. According to the Brussel Times, smart phone users tap or swipe on their phones up to 2,617 times every 24 hours (2022). As remote work becomes more common and digitized, the total amount of time our eyes are on a screen has also increased, making blue-light glasses an essential accessory for many. The American Psychological Association found that, following changes made in the workplace and across society in general because of the COVID-19 pandemic, people now get an average of 10 hours of screen time every day (2022). Things we once wrote down or read on paper are going digital too, like journals, drawings, books, mindfulness tools, homework, and menus. With social media platforms and other apps consuming so much of our attention these days, the content we’re choosing to consume in our free time is essential to our mental stability.

Negative Impacts

Do you find yourself often scrolling mindlessly through your phone and, regardless of how bored you are, you keep scrolling anyway? Do you catch yourself watching videos for hours and becoming frustrated when you realize just how much time you just spent doing so? Do you scroll aimlessly, even when you’re out socializing with other people? We often struggle to detach from our comfort objects – in this case, our smart phones – even when they’re not enriching our experience or making us any happier. McLean Hospital (2023) explains that our dependency on social media platforms has been correlated with a variety of mental health issues and physical ailments, including:

1. Depression

2. Anxiety

3. Imposter syndrome

4. Disrupted sleep cycles

5. Headaches

6. Nausea

7. Muscle tension

8. Tremors

The root of these social-media related ailments is negative content (Morrison, 2020) and the feelings that come from watching others live a perceived good or perfect lifestyle (Kristenson, 2023). As a society, our desire for happiness has us caught in a trap. We can’t help but compare our own lives to the lives of those we follow online, and then may find ours lacking. Furthermore, it can prove detrimental when our posts get less attention than posts from people we follow, or if our posts receive judgmental comments. With so many negatives, why would we keep these platforms around?

Ways to Improve What We Consume

Although media gets a bad rap these days, our cell phones still have so many benefits! Never have we been able to connect so quickly, globally, or frequently as we do today. Staying in touch with friends and family, near and far, and being able to keep up with their achievements in real time gives us a serotonin boost (Morrison, 2020). As the world begins to take mental health issues more seriously, an explosion of mindfulness, positivity, wellness, and body-positive social media accounts has made healthy content

more readily available than ever before. So how does one keep the web in their life while staying healthy?

1. Follow more positive content! Believe me, it’s out there. For example, if you struggle with body positivity because the bodies you see on your feed cause you internal distress, follow accounts that empower bodies like your own!

2. Follow a positive affirmations feed or download an affirmations app. With as many hours as you spend on your phone each day, having positive reminders pop up during your scroll time will feed you daily encouragement and empowerment.

3. Block accounts that leave unfriendly comments. Your media platform should be a place to share your life with those who empower your uniqueness or celebrate your expression of self. You don’t need to grant access to others if they’re just going to bring negativity to your life.

4. Follow more accounts with nature present in the content. Studies have shown that watching videos of the outdoors grows and refocuses your mind in a ways that’s similar to being outdoors (Avitt,2021)! So if you’re stuck inside on a cold day or running from class to class, following some nature content could serve as a reset in your day.

It can take time, but intentionally developing and altering your media accounts and apps can reverberate positivity in one’s life. As algorithms work, the more of something you follow the more of that kind of content you’ll see in your feed. Removing superficiality and negativity from your daily view is something we can never completely wipe out, but we have the power to limit and force it into the backseat of our accounts.

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

The Brussels Times. (2022, June 3). People touch their smartphone over 2,600 times a day, research shows. Www.brusselstimes.com. https://www.brusselstimes.com/232851/people-touch-their-smartphone-over-2600-times-a-day-research-shows.

Kristenson, S. (2021, October 19). Should You Fake Happiness on Social Media? Our Answer. Happier Human. https://www.happierhuman.com/fake-happiness-social-media/.

McLean Hospital. (2023, January 18). The Social Dilemma: Social Media and Your Mental Health. Www.mcleanhospital.org; McLean Hospital. https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health.

Morrison, G. (2020, January 15). How to Turn Depressing Social Media Into a Positive Influence. The New York Times. https://www.nytimes.com/2020/01/15/smarter-living/how-to-fix-social-facebook-instagram-twitter.html.

In the challenging and dynamic world of education, students often face a multitude of pressures, ranging from academic performance to social interactions and personal development. It is crucial to learn tools and strategies that foster resilience, confidence, and a positive mindset. One such powerful tool is the practice of daily affirmations.

I am courageous

I am where I need to be right now

I am grateful for my friends and family

I am capable of graduating and attaining my dream job

I can fight through this

Above are just a few affirmations I use daily that serve as powerful reminders of my capabilities.They have profoundly impacted my self-confidence, motivation, goal achievement, personal growth, and emotional well-being. In the past, I often found myself battling inner demons in my head, which dragged me down and created barriers to accomplishing my goals. When the idea of pursuing my MSW (Master of Social Work) first crossed my mind, the negative thought processes immediately hindered me from even considering it. “I’ll never get into the Master’s program,” or, “I’m not smart enough to pass the classes” were just some of the thoughts that plagued my mind for years. How could I allow these destructive voices in my head to thwart my dreams?

Enough was enough. I realized that I needed to take charge of my life and regain control of my inner narrative. That’s when I learned to dive deeper into the power of positive self-talk and decided to implement it into my daily routine by utilizing the simple yet impactful technique of placing post-it notes with affirming words all around my space. I wanted to challenge and

override the negative thoughts that had held me back for far too long. And to my surprise, the impact was profound.

Not only did these daily affirmations help to reframe my mindset and replace self-doubt with self-belief, but they also provided constant reminders of my capabilities and potential. Affirmations like “I am worthy of pursuing my dreams,” “I am intelligent and capable of academic success,” or “I am capable of balancing multiple responsibilities effectively” became my guiding mantras.

Of course, the support I received from my family, friends, and colleagues also played a significant role in influencing my decision to go back to school. However, I cannot stress enough the power that something as simple as positive self-talk, manifested through post-it notes, had on my journey. These affirmations became daily anchors that kept me grounded and propelled me forward, reminding me of my true potential and helping me overcome the self-imposed barriers that once held me back.

As I look back, I am grateful for the shift in my mindset and the courage it took to challenge those negative voices. By embracing the practice of daily affirmations and surrounding myself with positive words, I have been able to break free from self-limiting beliefs and pursue my aspirations with renewed determination and confidence. I share this experience to encourage others to explore the power of positive self-talk and affirmations. Sometimes, the simplest tools can lead to profound transformations, empowering us to embrace our dreams and unlock our full potential.

We’ve all heard someone in our lives pitch the notion, “Eating healthier is cheaper!” or “An apple a day keeps the doctor away!” or perhaps “People who don’t cook don’t care about having quality meals.” Over time, we have come to understand some of the ignorance of these statements when looking at the realities of food deserts, low-income single parenthood, and the imbalance some health trends have brought upon our communities. We already know that nutritious foods aren’t accessible to all, but another related problem that receives less attention is the lack of quality food education for all. We all benefit on a tremendous level from understanding how to meet our own dietary needs.

See the Difference

During my time working in a residential home for youth, one of my responsibilities was to prepare meals for the kids. Our mornings – like in many households with lots of children – were often chaotic. Therefore, breakfasts were often rushed by staff and seen as the least important thing when trying to get the kids together and over to school. On mornings when the kids may have only had several Eggos and milk, they were often unfocused, moody, and begging for a snack before the clock even hit 10am. I noticed this and took over curating more of the meals on my shift. As the kids tried new foods and incorporated more colorful choices into their mornings, they had more energy to engage and to sustain themselves. It wasn’t an easy transition, as eating healthy isn’t always a kid’s first choice, but as we tried out different options, many kids came to like or even request fruits and vegetables they once thought they hated. Even on busy mornings when we had to create fast meals, adding a side of berries or an orange to their cereal or avocado to their breakfast burrito gave them a more solid mindset.

I was also not eating healthily at this time and was constantly running around to try and get everything done. My mood was often low, and I was constantly tired and less creative at work. I began increasing my water intake and making sure at least one of my three meals a day was met with intention and was heavy with fruits and veggies. I followed no dieting plan and did not aggressively cut carbs or red meats from my life, but by making sure some of my snack and meal choices were high in vitamins, superfoods, or made with simple ingredients, my daily outlook shifted. I grew more patient in complex situations, I crashed less in the afternoons, and I felt happier and more motivated than I had in a long time.

Be Perfectly Imperfect at Eating

Recent studies have shown that people who struggle with mental health disorders such as Bipolar disorder, Anxiety disorders, Depression, OCD, Schizophrenia, and ADHD have deficiencies in vitamins, minerals, and Omega-3 fatty acids (Jauwena, 2019). Common symptoms of many of these disorders include skipping meals, overeating, and craving comfort foods . As we know, mental health depletion is far more complex than diet alone, but we have seen that increasing the intake of vitamin-rich foods can help counter the severity of these issues.

The increase of serious physical and mental health disorders can’t be fully prevented or treated by changing eating habits, but food has more to do with alleviating mental distress than we give it credit for. Here are some strategies on how to be more conscious, even when it’s hard.

1. Intentional meal setting: Eating well for every single meal isn’t always in the cards. Food deserts still plague the United States, and time to prepare meals can be scarce. If access is the issue, then, when available, encourage your kids and family members to reach for fruit and vegetable products. When you’re shopping, incorporate buying food products that have fewer complex ingredients and artificial sugars if possible. Be patient with yourself and begin habit setting by incorporating at least one vitamin-rich, unprocessed, dense meal a day. Ideas for practical or easy meal preparations can be found all over the internet including platforms like Pinterest, Instagram, and TikTok, making it fun and easy to research. For those without internet access, local libraries and bookstores carry quick reads on healthy snacking and meal making as well.

2. Meal prepping with friends- Sometimes starting something new with others is just more fun! Instead of going out to eat with friends, hit the grocery store and go home to create something different and yummy together! Trying new recipes or foods with friends can lower the anxiety or lack of motivation associated with doing these things alone.

3. Being okay with not having all the answers- Don’t be afraid to ask for help! We often assume eating better is common sense, but it’s really not! Reach out to friends, your therapist, and others in your community for tips and tricks until you find a balance that works for your own unique lifestyle. Better Life also works with several registered dietitians who can make recommendations about food, supplements and meal planning to fit your unique health history. Honor that we are still learning about the nutritious values of different foods and that different cultures have different health practices to offer – there’s not just one way. You won’t always know what’s right for your body, but exploring and expanding one’s palate can expand opportunities for a healthier and happier life!

References

Akhaury, K., & Chaware, S. (2022). Relation Between Diabetes and Psychiatric Disorders. Cureus, 14(10), e30733. https://doi.org/10.7759/cureus.30733. DRI Foundation. (2022). Diabetes Statistics. DRIF. https://diabetesresearch.org/diabetes-statistics/?gclid=Cj0KCQjw756lBhDMARIsAEI0AgnLJDq9bMEoeEyKwnwz3SxUDPzqFTgVPCDrjCfvq5Aiwnk_LVjBpMkaAiJdEALw_wcB.

Jauwena, G. (2019, January 15). Nutrient Deficiency: A Trigger For Mental Health Disorders. Life & Health Network. https://lifeandhealth.org/food/why-plant-based/nutrient-deficiency-the-trigger-of-mental-health-disorders/1314096.html?gclid=Cj0KCQjw756lBhDMARIsAEI0AglOWr4L62_CMek9ES1qfVAG23AuNg_zv2cUiQuXftzvQy66EWWI1hcaAqEUEALw_wcB.

It’s easy to find ourselves overwhelmed and stretched thin within our personal relationships, our work commitments, or societal expectations. But by establishing and maintaining healthy boundaries, we can protect our well-being and create a life that aligns with our values. Let’s take a look at the significance of setting healthy boundaries, and how they contribute to maintaining a healthy sense of self.

Boundaries are the limits and guidelines we set for ourselves and others in various aspects of life. They define what is acceptable and what isn’t in terms of our personal space, time, emotions, and relationships. Boundaries act as safeguards, protecting our physical and mental well-being from being compromised.

One of the most vital aspects of setting healthy boundaries is the preservation of emotional energy. When we establish boundaries, we can avoid emotional exhaustion by setting limits on the amount of emotional labor we’re willing to invest in others. It allows us to focus on our own needs and prioritize self-care without feeling guilty or overwhelmed. By doing so, we can protect our mental and emotional well-being by filtering out negativity and toxic influences, and by promoting positive and nurturing environments. By setting boundaries around our personal space and time, we can recharge, engage in activities that bring us joy, and practice self-reflection. Personally, although it was a very challenging task for me to embrace, setting boundaries with loved ones and even dismissing some important people in my life ended up being one of the best moves I’ve made. I no longer feel trapped in their toxic lives, and finally

feel free to focus on myself. Although I’ve missed some of these individuals dearly, I know these actions have allowed me more space to truly find myself and grow.

I can’t emphasize enough how crucial communication is when setting boundaries. It serves as a foundation for establishing mutual understanding, respect, and clarity in our relationships. We can then clearly express our expectations and limits to others. By openly discussing our boundaries, we provide others with a clear understanding of what is acceptable and what isn’t. This clarity helps prevent misunderstandings and promotes healthier interactions. We also gain a deeper understanding of our own needs, limits, and values through communication. By expressing our boundaries to others, we become more self-aware and develop a stronger sense of self. This self-awareness enables us to assert our needs confidently and authentically.

I’ve found that some of the most important factors when establishing boundaries are managing stress and burnout. By recognizing our limits and prioritizing self-care, we can prevent ourselves from taking on too much and spreading ourselves too thin. Boundaries allow us to say “no” when necessary, delegate tasks, and create a healthier work life balance. By doing so, we assert our personal autonomy and empower ourselves to grow. By establishing limits on what we accept and what we don’t, we create space for personal development, self-improvement, and the pursuit of our goals. Boundaries enable us to focus on what truly matters to us, leading to a greater sense of fulfillment. Again, this is all easier said than done, but let me tell you, communicating and saying “no” in certain aspects of my life has been a game changer. If you fail to communicate struggles or feelings of burnout to your work, friends, or family, they will never know what is actually occurring in your life and this stress can show up in damaging ways. Although the conversation may feel uncomfortable, take it from me, it is so worth it, and it gets easier!

In a world where demands and expectations seem endless, setting healthy boundaries becomes a transformative act of self-care. By understanding and respecting our limits, we nurture our mental, emotional, and physical well-being. Setting boundaries allows us to maintain healthy relationships, preserve our energy, and protect our sense of self. Embrace the power of boundaries and watch as they unlock a life that aligns with your values and brings you joy and contentment. Remember, setting boundaries is not selfish — it’s an essential step towards a healthier, more fulfilling life! You deserve to have the opportunity to live your best life!

What is mindfulness?

Mindfulness is a broad term that encompasses many different techniques and approaches. At its base, it encourages you to become aware of your internal and external world in the present moment (Sutton, 2019). This could come through becoming aware of your breath, but it could also be eating food slowly, movement practices like yoga, or simply doing the dishes. I first really delved into mindfulness in the middle of a breakup with my long-term boyfriend. I found the focus on the here-and-now a necessary component of keeping myself together when it felt like everything was falling apart. An essential feature of mindfulness is non-judgement as you learn to accept what’s happening (Sutton, 2019). For me, this meant being kind to myself when I noticed sadness or loneliness. Along these lines, and contrary to many popular notions, mindfulness does not necessarily lead to relaxation. Some techniques prompt responses that cultivate relaxation, but it’s just as possible that becoming mindful of your inner world will reveal heartbreak, excitement, or anger. In a world filled with distraction, the attraction to mindfulness practices has grown drastically. I noticed after several months of practice that mindfulness opened up a childlike wonder I hadn’t experienced in years. All of a sudden, I was noticing trees while walking my dog that I had passed for years and never really seen. But I was also discovering hidden realms of emotions I was sure weren’t there previously. That’s the thing about mindfulness: it’s all about discovery, and not everything that we find is pleasant. Trauma is one thing that may come to the surface as you start to inquire about your experience.

What is trauma?

Trauma is an event (or series of events) that overwhelms the nervous system and body. Importantly, events that are traumatic to one person may not be for another. Sometimes a person can experience dissociation because of trauma – essentially becoming separated from the ability to perceive their body. This can be an adaptive response (Levine, 2010). The wisdom of the body is saying, “I don’t know how to integrate this experience, so I’m not going to.” However, this adaptive response has a cost, and becomes maladaptive if the person does not learn how to integrate their experiences and trust in a certain amount of safety. Symptoms such as anxiety, feeling overwhelmed, detachment, overly rigid behaviors, impulsivity, or aggression could all be ongoing signs that indicate something is not quite right (DSM, 2013).

How do therapists use mindfulness in a trauma-informed way?

When someone is emotionally ready and has supportive structures in their life, the use of mindfulness can be a gateway to healing trauma. Mindfulness strategies can be used to help integrate experiences of trauma by working directly with whatever sensations are coming up. Cultivating awareness in the moment is the opposite of dissociation.

Mindfulness should be introduced slowly because the body has dissociated for a reason, and coming back too quickly could be too much. As the body reveals what’s been stored, it can be very overwhelming and potentially retraumatizing. Your rational mind may know it is 2023 and you are at home on your couch, but your body may be giving you signals that the traumatic event is happening right now. This is why it is crucial to have the support of a trained therapist who can guide you and help notice when you may need more support. Caution, slowness, trust, and the ability to ground are all very key when treading these waters.

If you feel that you may be ready to work through trauma and are interested in the use of mindfulness, please reach out to our team to schedule an appointment.

Sources:

Levine, P. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

Sutton, J. (2019, April 9). What Is Mindfulness? Definition, Benefits & Psychology. Positive Psychology. https://positivepsychology.com/what-is-mindfulness/

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

When we feel overwhelmed, anxious, down, or whatever big emotion we are experiencing, something as simple as moving our body can make a world of difference. Mindfulness is not only reserved for yoga instructors or experts; it can be as simple as doing one of the movements listed below. Here are a few key moves to incorporate into your toolbox of coping skills for when big emotions come up. These moves are for all ages, all bodies, and all abilities. Feel free to modify or change these as needed. They can be done at work, at home, or when you are out and about. I have found these tips to be extremely beneficial when I don’t have time or space to process them in the moment. These simple skills allow me to ground my mind, connect with my body, and compartmentalize the overwhelmed feeling until I am in a better spot to revisit my feelings. I’ve relied on these tools through the years, and hope they can benefit you as well! 

Drink some Water  

 Something as simple and common as water can help us access the present moment. When you are overwhelmed, take a second to pick out a glass or grab your water bottle. Before you fill it with water, ask yourself: how does the cup feel? Is it heavy? Smooth? Notice how you hold the glass. Next, fill it with water, pour as much or as little as you need, and take a drink. As you do so, think about how the water tastes. How it feels in your mouth? What temperature is the water? Is it shocking to your system? How do you feel when the water travels to your stomach? What does your stomach feel like when the water reaches it? After you’ve taken a sip of water, try to take a deep breath. Focus on your breathing for a moment before returning to your emotions. 

Sit in the Sunshine 

We are lucky to live in Colorado, where most days are full of sun. Sometimes the best thing for us is a moment in the sunshine. When feeling overwhelming emotions but the sun is shining, take a moment to go stand or sit in outside. If you are unable to go outside, consider opening the blinds to a sunny window and sitting in front of it for a few moments. As you let the sun wash over your face, close your eyes and let yourself feel the warmth. Where are you able to feel it most? As you soak in the sun, take a few deep breaths in and out. Be conscious of how it feels when your chest and stomach rise and fall, and how your body feels as you breathe in and out. Sit in the sun for as long as you need, until returning to your emotions seems a bit more manageable.  

Mindful Walk 

The goal of mindfulness is to connect your physical body to your emotional mind. When we take a moment to disengage with our minds and focus on our bodies/physical world, we are better able to integrate the two, allowing for more space to process our emotions. Connecting our physical body to our emotional mind can be very beneficial when working towards maintaining balance in our lives. There are a lot of different options that may help, but one I would like to share is going on a mindful walk. This can be at your favorite park, your favorite hike, around your neighborhood, or just to the mailbox and back. Before you begin your walk, make sure you’re wearing comfortable clothing and shoes. Start by taking a moment to close your eyes and breathe deeply as you center yourself in the moment. Next, begin to walk, taking time and energy to consider how your body feels. How does the ground feel at your feet? What kinds of steps are you taking? Where do your arms naturally fall? How do they swing? How fast are you walking? What does your heart feel like beating in your chest? What does your breathing feel like? Can you take a moment to only think about the breath that you take? What can you see? Hear? Smell? Touch? Are there any leaves or flowers you can pick up to mark your mindful walk? Take your time as you walk, go at a comfortable pace, and try to focus on connecting with your body. If your brain begins to drift and think about your emotions, gently navigate it back to something physical. Walk for as long as you need to, and when you are done, re-engage with your senses. 

There are many ways to engage both your mind and your body besides going on a walk. Some of these include yoga, stretching, deep breathing, closing your eyes and considering where in your body you may feel a certain emotion, etc. The goal of this practice is to integrate what we experience in our bodies with what we experience in our minds, allowing for alignment and balance.  

In a fast-paced world filled with endless responsibilities and demands, it is easy to neglect components of life. Over the last few months, I noticed myself feeling “heavy”, irritable and less effective in my life. I began to research and learn more about what it means to live a wellness-focused life. In this blog post, I share the strategies and tips to help live a life centered around well-ness found in my research. 

1. Nurturing Physical Health:Physical health forms the foundation of our overall well-being. Start by incorporating regular exercise into your routine, whether it’s walking, yoga, or dancing. Choose a majority of nutritious, whole foods that fuel your body and provide essential nutrients. Sleep is also paramount to recharge and rejuvenate. Remember, small changes can lead to significant improvements over time. 
2. Prioritizing Mental and Emotional Well-being: Caring for our mental and emotional health is equally important. Make time for self-reflection, meditation, or mindfulness practices to cultivate a calm and centered mind. Engage in activities that bring you joy, such as pursuing hobbies, reading, or spending quality time with loved ones. Seek support when needed, and don’t hesitate to consult professionals who can guide you on your journey. 
3. Practicing Self-Care: Self-care is a vital component of a wellness-focused life. It involves nourishing your mind, body, and soul. Dedicate time to activities that promote relaxation, such as taking soothing baths, listening to music, or indulging in a favorite hobby. Set boundaries and learn to say no to obligations that drain your energy. Remember, self-care isn’t selfish; it’s necessary for your well-being. 
4. Cultivating Meaningful Connections: Strong social connections have a profound impact on our happiness and overall wellness. Invest time and effort in nurturing healthy relationships with family, friends, and community. Engage in meaningful conversations, practice active listening, and create opportunities for shared experiences. Surround yourself with positive influences that inspire and support your growth. 
5. Striving for Work-Life Balance: Achieving a healthy work-life balance is crucial for overall well-being. Identify your priorities and set realistic boundaries to avoid burnout. Take breaks, delegate tasks, and create a schedule that allows time for relaxation, hobbies, and spending quality time with loved ones. Remember that your well-being matters, and finding harmony between work and personal life is key. 
6. Embracing Continuous Learning: Never stop learning and growing. Engage in activities that expand your knowledge and challenge your intellect. Pursue new interests, take up courses, or delve into books that inspire you. Embracing lifelong learning fosters personal growth, enhances creativity, and provides a sense of fulfillment. 
7. Creating a Nurturing Environment: Your environment plays a significant role in your well-being. Create a space that reflects your values and promotes tranquility. Declutter your living space, incorporate elements of nature, and surround yourself with meaningful objects. Whether it’s through gardening, enjoying outdoor activities, or bringing nature indoors, connecting with the environment can have a positive impact on your well-being.

 Living a wellness-focused life is a journey that requires conscious choices, self-compassion, and dedication. By nurturing your physical, mental, and emotional health, practicing self-care, cultivating meaningful connections, striving for work-life balance, embracing continuous learning, and creating a nurturing environment, you can embark on a path toward holistic well-being. This seems intense and overwhelming but, remember, it is a journey of ups and downs, and you may need support. In my next blog post I will share more of my learning about the 8 core components of the wellness model. 

References

Stoewen D. L. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne, 58(8), 861–862. 

Sutton, J. (2020, August 17). The self-care wheel: Wellness worksheets, activities & PDF. PositivePsychology.com. https://positivepsychology.com/self-care-wheel/ 

Swarbrick, P. J. Y., & Yudof, J. (n.d.). Wellness – Center on Integrated Health Care and self-directed recovery. https://www.center4healthandsdc.org/uploads/7/1/1/4/71142589/wellness_in_8_dimensions_booklet_with_daily_plan.pdf