May is Mental Health Awareness Month: Tools 2 Thrive
Since 1949, mental health professionals across the country have led the observance of Mental Health Month each May to spread the word that mental health is something everyone should care about.
While 1 in 5 people will experience a mental illness during their lifetime, everyone faces challenges in life that can impact their mental health. There are many tools and resources that are available that everyone can use to improve their mental health and increase resiliency regardless of the situations they are dealing with. With the current social distancing and COVID-19 concerns, they will be more useful than ever.
Let’s look at some ways you can boost your mood and keep your mind healthy!
Good Food = Good Mood
We all know that healthy foods can be great for your body, but did you know they can improve your brain function as well? These 7 foods can give your brain a boost and help improve your outlook!
- Pumpkin Seeds –Raw pumpkin seeds are a great source of omega-3 fatty acids. Omega-3’s ensure healthy brain communication, protect from inflammation, and can help improve your mood!
- Salmon – The healthy fat found in salmon has been found to have an antidepressant effect in humans. They also affect the pathways in your brain that communicate with your body, essential for regulating mood.
- Colorful Fruits, Whole Grains and Veggies- Carbs get a bad rap but they play an important role in regulating mood and behavior. Low carb diets have been linked to depression in some studies. Carb-rich foods trigger the production of brain chemicals serotonin and tryptophan which promote feelings of well-being. Stick to healthy carb choices like fruits, veggies, and whole grains!
- Mushrooms – These nutrition powerhouses are one of the few foods that have naturally occurring Vitamin D. This vital nutrient can reduce inflammation in the body, reduce depression, and decrease the risk for diabetes, high blood pressure, and heart disease.
- Chickpeas – Also known as garbanzo beans, chickpeas are a good source of Vitamin B6. B6 influences both brain development and function. It also helps the body make the hormones serotonin and norepinephrine, feel good chemicals that influence mood and the sleep cycle.
- Spinach- Spinach and other dark leafy greens are high in folate. Folate helps the body create new cells and also helps with serotonin (the happy hormone) regulation.
- Almonds- Many nuts, especially almonds, cashews, and peanuts are high in magnesium. Magnesium can give you an energy boost and improve your mood. Plus a handful a day is good for your heart!
Let’s Get Physical
When you are feeling stressed or blue, exercise may seem like the last thing you want to do. More times than not, once you get going, exercise can make a big difference in your mood! Regular exercise can lead to increased energy, better sleep, and improved confidence! All for the cost of a good pair of shoes!
Exercise also helps prevent and improve a number of health problems, including high blood pressure, heart disease, and diabetes. The link between depression, anxiety and exercise aren’t entirely clear — but working out and other forms of physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also help keep depression and anxiety from coming back once you’re feeling better.
To increase the benefits, try exercising outside. Both aerobic exercise (such as walking, cycling or running) and strength training (such as weight lifting) can help treat depression. Tinecia Adams,MSW-LIS, one of ILCAO’s behavioral health consultants, notes that one of her best stress busting tips is “walking, briskly…outside, preferably….. Nature watching, conscious breathing, and crying (lol) sounds silly, but it IS cathartic and purging, it serves as an outlet for built up stress, emotion, etc.
Make Yourself a Priority
Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Practicing self-care isn’t always easy. Most of us feel too busy with our job and family obligations to make time for ourselves. To make matters worse, we can sometimes feel guilty about taking the time required to take care of ourselves. Have you ever heard the phrase “you can’t pour from an empty cup?” This means we can’t give away our time, love, or attention to others if we have none to give. We must start by filling our own cups first.
Here are a few ideas to up your self-care game!
- Meditation- Just a few minutes a day can give you a great mental break. Finding that peaceful time to stop all the noise in our head is a wonderful way to either begin the day or wind it down. If you are new to meditation, there are several apps or YouTube channels that you can follow to help you get started! Some of our staff’s favorites include Calm, Headspace, and The Mindful Movement.
- Reduce Screen Time/Social Media – Simply reducing our exposure to the news can have a positive effect on stress levels. Use this time to read, give yourself a pedicure, engage in hobbies, do something creative or even take a nap!
- Practice saying “No” and setting boundaries – We often agree to events, activities or other obligations that we don’t enjoy or have time for simply because it’s hard to say “no” to friends and family.
- Volunteer – helping others can make you feel amazing!
- Keep a Gratitude Journal -In a world where it’s common to focus more on what we don’t have vs. what we do have; it can feel like we’re always in a state of striving rather than appreciating. But, that all changes with this self-care activity! A daily gratitude journal, teaches us to be more aware of all the wonderful things we do have and all the amazing things that we are doing. So, how does it work? You simply write down anywhere from 3-5 (or the number you want!) things that you appreciate in your life. It can be as simple as appreciating the clean water you drink or a sunny day! One of the many benefits of journaling is reduced stress levels and helps improve our focus on what matters.
Don’t Be Afraid to Seek Help When Needed
Mental health stigma can be a barrier on why many people don’t seek help. Often time’s patients may feel like they are being judged or labeled for needing help. When in fact, these are health problems are just like cancer, arthritis or diabetes. According to the National Alliance of Mental Illness, Here are a few ways that you can help reduce the stigma surrounding mental health services
- Know the facts. Educate yourselfabout mental illness including substance use disorders.
- Be aware of your attitudes and behavior. Examine your own judgmental thinking, reinforced by upbringing and society.
- Choose your words carefully. The way we speak can affect the attitudes of others.
- Educate others. Pass on factsand positive attitudes; challenge myths and stereotypes.
- Focus on the positive. Mental illness, including addictions, is only part of anyone’s larger picture.
- Support people. Treat everyone with dignity and respect; offer support and encouragement.
- Include everyone. It’s against the law to deny jobs or services to anyone with these health issues.
If you or someone you love is in need of mental health services please don’t hesitate to reach out to your medical provider for an appropriate referral. If you are looking for a Patient Center Medical home that includes behavioral health, Family Medical Centers has numerous providers and counselors available throughout Lawrence County. See our website for the location nearest you. www.familymedicalcenters.org
About the Author:
Hi, I’m Laura Kuhn. I am the Health Education Specialist for the ILCAO Family Medical Centers. Most of my day consists of educating and encouraging our patients (and staff) to live their healthiest lives possible. I firmly believe that consistent, small changes in what we consume and how we move can be the best preventative medicine out there!
As a lifelong resident of Lawrence County, it saddens me to see us consistently ranked at the bottom of the state for health and longevity measures. At the same time, I’m encouraged to know that education and opportunities for change are definitely available to us. My goal is to not only provide relevant information regarding your health, but also to share fun family activities, community resources, and hidden gems you may have yet to discover in the area!
I’m the proud mom of three boys and two crazy cats! We enjoy spending time outdoors, seeing the latest blockbusters, and trying new foods together. If you are up and about early enough, you’ll likely see me and some of my fabulous friends running before the sun wakes up!
Have questions, ideas, or want more information about our medical centers? Feel free to email me [email protected]
