Wellness Wednesdays . Spring 2021
04/28 - Family Time
We are nearing the end of a very unique school year. The pace of life has been picking up with many activities and sports resuming and this can make it feel like there just aren't enough hours in the day. During our Mental Health Webinar last week, several of our mental health experts shared the critical importance of spending time together as a family. While it seems like adolescents push their parents or guardians away, according to the Opinion Research Corporation, about 67% of the teens in America want to spend MORE time with their parents.
This time together doesn't have to be complicated. It can be something as simple as a few minutes to chat at dinner or before bed, a walk with the dogs, or a regular conversation on the drive home from practice. No matter how small, this time is a protective factor promoting better mental and physical health for students and their parents or guardians.
04/14 - Listen Well
Welcome back from Spring Break! We hope that each of you enjoyed a few days of sleeping in and no homework. As we press on through to the end of the school year, it is normal to feel a level of exhaustion. This has been a challenging year. Over the past few months, we have been promoting the power of self-care practices like rest, eating well, mindfulness, and more, but there are times when self-care just isn't enough. We need others in our lives to give support and help us to move through difficult times.
This doesn't have to be complicated. For many, they just need someone to be an empathetic listener and friend. Instead of asking people how they’re doing, clearly state that you’re checking in with them. One way to do this is by saying, “Hi, I wanted to check in with you. How are you feeling?” If you know the person is particularly overwhelmed or having a difficult time, you may want to be specific. You can say: “Hey, I know you've been worried about your sick grandmother. How are you managing?” You don't need to have all of the answers, just listening can be incredibly powerful in reminding someone they are not alone.
By nature, human beings are interdependent. This means that no matter how successful we are or how much money we have, we still need human connection.
Check out this video from Hannah Hart on how to listen well.
03/31 - Spring Cleaning
April is here and Spring Break is almost upon us. With the nice weather and the sunshine, many people find themselves feeling more energetic and optimistic, but that isn't always the case. Harvard psychiatrist John Sharp has done extensive research into the effects that the changing seasons have on our mental health and emotional well-being. He has found that for those who suffer from depression, spring can have the opposite effect. "If you're not being carried along with the natural energy of the season it can be really hard," says Dr. Sharp.
As many people embark on "Spring cleaning," Spring can also be a great time to think about the mental “clutter” like stress, anxiety, racing thoughts, or negativity we might be holding on to. It can be a good idea to enlist the help of a mental health professional to do this work. We have updated a list of therapists in our area with immediate or near-immediate availability HERE.
Don't be afraid to start a conversation with a friend if you notice a change in their mental health. We all need help sometimes. Check out this short video on how to start a conversation.
03/24 - Unwinding Anxiety
To start off this Wellness Wednesday, take a moment to ask yourself, How is your anxiety level? What habits, good or bad, have you formed in these past 12 months to cope with the insanity and uncertainty of having life turned upside down and placed on indefinite hold? And most importantly—how are these habits serving or not serving you?
Through his new book and app, "Unwinding Anxiety," Dr. Jud Brewer proposes that anxiety can be a habit loop where anxiety and worry feed on each other, getting us stuck and making both worse. Furthermore, the key component in the process of unwinding anxiety is learning to be curious. Check out the resources below for a deeper look at this concept!
- Video by Dr. Brewer, The Habit Loop: Anxiety
- Dr. Jud Brewer's Book: Unwinding Anxiety
- Unwinding Anxiety App: Initial data from the Unwinding Anxiety program shows a 48% reduction in anxiety after just 28 modules, and 57% after 3 months.
03/17 - Friends
In tough times, it helps to have friends and loved ones to turn to for support. They can offer a hug, some words of encouragement, and the assurance that what we’re going is, indeed, lousy. It’s not always easy to ask for support. We might judge ourselves if we can’t deal with our problems alone, or feel like we’re annoying our friends. But in the long run, we’re all better off if we support each other.
A new study suggests that support from friends does more than that. It can help our brains see the problem in a new way—better than if we tried to deal with it alone. If one of your friends is struggling, you don't have to know exactly what to say. Many times, just being there for someone else to remind them they are not alone is enough.
Check out this video featuring Billie Eilish on why we all need friends.
03/10 - Emotional Fitness
Just as developing strength and agility is crucial for physical fitness, the same is true for emotional fitness. In her book, "Emotional Agility," Dr. Susan David states that emotional agility helps you accept all of your emotions and learn from the difficult or uncomfortable ones, tolerate higher levels of stress, cope well with setbacks, and live and act in sync with your values, intentions, and goals. Anger, sadness, guilt, and fear often have hidden gifts, according to Dr. David. These emotions can help give us critical information — the key is to be open to and accepting of the emotion (without labeling it as “good” or “bad”) and to look for a lesson or purpose behind it.
Try an experiment this week. As emotions arise from day to day, notice when you label one as "good" or "bad." Then ask yourself the question, "What is this emotion trying to tell me?"
Watch this video from Dr. David where she answers the question, "What does a healthy relationship look like with our emotions."
03/03 - Take a Walk
Walking may be the single most beneficial thing you can do for yourself after going to bed earlier and eating better. A 2007 study out of Japan found that walking in nature led to a decrease in stress response and emotions. They measured heart rate variability (HRV), blood pressure, pulse, and cortisol as well as subjective measurements of comfort, calm, and relaxation. They found a significant shift in HRV towards the relaxing (parasympathetic) side of the nervous system. Said simply: walking calmed the nervous system. In a world filled with stress, social media, and lack of sleep, walking definitively calmed the body down.
Try going for a walk at least once this week and notice what it does for your mind. Mental Health Benefits of Going Outside for a Walk
02/24 - Rewire Depression
Northwestern Medicine scientists, developed a blood test for depression. The test identifies depression by measuring the levels of nine RNA blood markers. These very blood markers changed in people who went through 18 weeks of talk therapy showing that treatment works!
People often have the misconception that if they experience anxiety or depression that there’s something permanently wrong with them, or with their brain. But when you change how you think, you can physically change your brain.
Check out this short video on neuroplasticity: Can You Rewire Depression?
02/17 - Empower
This week, we are looking at the last step of the be nice. action plan- empower! We want you to empower yourself with knowledge and tools to protect your mental health. If you are struggling, who can you reach out to? Are there areas in your life that need some TLC to better protect your mental health?
Here are some protective factors that can keep you going when times get tough:
- Express your feelings.
- Set boundaries.
- Take care of your physical health.
- Find a coping mechanism for you.
- Ask for help if you need it. It’s ok to ask for help.
Check out this video from the Mental Health Foundation. Be nice. EMPOWER
02/10 - Challenge
The third step in the be nice. action plan is challenge. We want to challenge the stigma surrounding getting help. The number one reason people who are struggling don't reach out is fear and shame of what others will think. Stigma doesn't just come from others. Many people mistakenly believe that their own condition is a sign of personal weakness. You can help decrease stigma by talking about mental health illnesses and treatment openly and sympathetically. Our words and actions can have a big impact on a person's mental health.
Maybe one day we won't have to talk separately about physical health and mental health. It will just be "health." Check out this video: Break the Stigma
02/03 - Invitation for Change & Consideration
The second step of the Be NICE action plan involves taking a risk and reaching out. If you notice changes lasting two weeks or longer, it’s time to invite yourself to check in with that person or open up to someone you trust if you are personally struggling.
Invitation for Change:
- Invite yourself to make a change in your school, workplace, or community to create a healthier environment by implementing mental health education and awareness.
Invitation for Conversation:
- Invite yourself to tell the individual you are concerned using an “I” statement. “Can we talk? I’ve noticed you haven’t been yourself lately, and I’m really worried about you.”
- Invite yourself to listen with empathy and understanding. Be patient - it could be the first time this person is opening up about their mental health.
1/27 - Be NICE.
You may have seen the posters around the school with the be NICE. logo on them. This is more than just a catchy slogan. At its most basic, be NICE. is a four-step action plan to notice, invite, challenge and empower individuals to take action when they or someone they know may be experiencing a change in their mental health.
The first step in the action plan is simply to NOTICE. Notice what is right and what is good about someone so you can notice when something is different about the way that person is thinking, acting, or feeling. If you notice a change in yourself or someone else, please reach out to a trusted adult and let them know.
Check out this video from the Mental Health Foundation of West Michigan on the importance of NOTICING the people around you.
01/20 - Importance of Sleep
COVID has brought many changes to our world, one of them being disrupted sleep patterns. Between worries about coronavirus and changes in routine, many people have found it harder to sleep this year.
A recent study of 2000 Americans showed that people who get a good night of sleep experience higher levels of positive emotions and lower levels of negative emotions the next day. Moreover, sleep impacted how the events of the day affected them. On days when participants had a stressful event, their positive emotions took less of a hit if they’d gotten a good night’s sleep beforehand. And, on days when good things happened, participants experienced an even greater boost in positive emotions if they were well-rested. In short, good sleep is ESSENTIAL for mental health.
Easier said than done, right? Homework and racing thoughts can get in the way of this happening, but there are steps we can take to make it easier to get good rest. Here are some ideas to get you started:
- Go to bed and wake up at the same time every day, even after a bad night’s sleep or on the weekend.
- Keep your bedroom temperature cool; about 65 degrees Fahrenheit is optimal for cooling your body toward sleep. Wear socks if your feet are cold.
- An hour before bedtime, dim the lights and turn off all electronic screens and devices. Blackout curtains are helpful.
- If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed.
- Avoid caffeine after 1 p.m.
- Consider using an app like Headspace to practice mindfulness, which can help you to fall asleep more easily. It's free for Michigan residents right now.
This video highlights some of the science related to sleep and mental health.
01/13 - Social Creatures
Humans are intensely social creatures by nature. Even the most introverted among us still need human interaction to be well. In fact, our nervous systems expect to have others around us. Emiliana Simon-Thomas, PhD, states, "according to biology, neuroscience, psychology, and more, our bodies actually tend to work better when we’re not alone. We’re built to really seek social companionship and understanding.”
During this time of physical distancing, it is a lot easier to feel isolated. A recent survey from Cigna indicates that more than 60% of the population feels lonely all or most of the time. While many of us feel the burden of loneliness, we are also part of the solution. Last week we challenged you to adopt a daily, 5-minute gratitude practice, and this week we want you to take it a step further. Use gratitude to combat loneliness. For the next 5 days, send one message a day to thank someone for being there for you or influencing you in a positive way. Better yet, tell them in person! As you do this, you remind yourself that you are not alone and take part in helping others recognize the same.
Watch this powerful video of this practice in action: Soul Pancake the Science of Happiness
01/06 - Gratitude
Research shows that gratitude can help us cope with traumatic events, regulate our negative emotions, and improve our well-being. More importantly, gratitude can have a positive effect on our friends and family, too. It’s a small way to have a meaningful impact. This article outlines measurable differences in brain scans after people participate in a regular gratitude practice.
If you are intrigued, join Mr. Hoffman in a gratitude practice for the new year. It isn't complicated. Just write down 3 SPECIFIC things you are grateful for each day. You can do it on your phone or in a notebook. There are even apps that can help you! They don't have to be major things, just anything small or large from your day. Try to be specific and don't write down the same thing every day. We dare you to try it and see what happens!
Wellness Wednesdays . Fall 2020
09/02 - Catastrophizing
By nature, human beings crave routine and information about the future. For many reasons, not knowing our next steps can feel like a real threat. One of the most beneficial things that we can do for our own mental health is to not believe everything we think. Take a moment to imagine the "best-possible scenario." How does that change your perspective and your feelings? For a more in-depth look, check out this video.
09/09 - Monotask
Here is ONE tip to make it through your daily "to-do" list. MONOTASK instead of MULTITASK, which means to focus on ONE thing. Set a timer and devote 20-30 minutes to ONE assignment or ONE class. Don't respond to emails or texts or check on your Instagram. Reward yourself with a short break before moving forward. Repeat this process until you come to the end of your school day. For more, watch this short video.
09/16 - Brain Dump
The act of taking 1-2 minutes to write down ALL the things that pop into your head without judgment. These could be things you are worried about, things you need to get done, or anything else floating around in your brain. You might be surprised at how calming this simple activity can be. Watch this quick video for a complete picture of how to do it.
9/23 - Practice Relaxation
Relaxation is a skill and finding it difficult to relax is extremely common. Try taking 1 minute to focus on your breath. Counting as it goes in and out. As your mind wanders, just bring it back to counting breaths. Researchers at Columbia University found that slow, deep breathing was associated with reductions in stress in groups affected by post-traumatic stress disorder, as well as groups managing daily stress. Visit this link for a one-minute mindfulness activity on letting go of stress.
9/30 - Talk About It
When a thousand stressors weigh on your brain, sometimes the only way to relieve the pressure is to talk about it. Studies have shown that simply talking about our problems and sharing our negative emotions with someone we trust can be profoundly healing—reducing stress, strengthening our immune system, and reducing physical and emotional distress.You can talk to a friend, a parent, teacher, coach, or find support from a therapist. Watch this short video to hear real people talk about how reaching out helped them.
10/7 - Help Others
If you hold the door open for someone, smile at a random stranger, or help your neighbor unload their groceries, clearly it is good for them. But did you know that it's likely good for you too? Research indicates that those who consistently help other people experience less depression, greater calm, decreased pain, and better health. They may even live longer. Your challenge for this week is to do 5 small acts of kindness and see what it does to your overall wellbeing. For a deep dive into this research, check out "How to Make Giving Feel Good."
10/14 - Get Moving
A recent study from Harvard Medical School looked at the relationship between physical activity and symptoms of depression and the results speak for themselves. Even if you don't join Crossfit or run with the cross country team, something as gentle as a walk or taking the stairs on a regular basis can protect your mental health. Watch this amazing video on The Brain-Changing Effects of Exercise.
10/21 - Find the Good
With all that is going on in the world, it can be very challenging to see anything but the negative. Social Psychologist, Alison Legerwood has studied this tendency and provides some helpful ideas for retraining our brain. One simple exercise is to find the good. The next time you have a situation with a friend where you feel upset with their lack of understanding of you, think about how lucky you are to have them in your life. Check out this TedTalk on other ways to overcome getting stuck in the negative- Getting Stuck in the Negatives (and how to get unstuck).
10/28 - Happiness Advantage
Shawn Anchor, the author of the book "The Happiness Advantage," points out that success does not equal happiness, and oftentimes happiness is the precursor for success. "If you cultivate happiness while in the midst of your struggles, work, at school, while unemployed or single, you increase your chances of attaining all the goals you are pursuing...including happiness." Shawn goes on to say, "Happiness is not a mystery. You have to train your brain to be positive just like you work out your body." For a more in-depth look at Anchor's work, watch this short video summary of his book, The Happiness Advantage.
11/04 - Positive Self-Talk
The conversations you have with yourself throughout the day are impactful–the quality of these conversations influence the way you tend to think of yourself as a whole. Self-talk is something you are doing almost constantly, and it can be either encouraging or distressing. The good news is, positive self-talk can be learned!
A good way to start to reshape the way you think is to ask yourself some challenging questions.
- Is there a different explanation for what is going on?
- What is the worst thing that could happen?
- What is the best thing that could happen?
- What is the evidence that supports my thinking?
Check out this video for some greater insight: Bill Harder on Self Talk
11/11 - Just Breathe
Did you know that yawning is an important skill for anxiety relief? We often try to tame anxiety by changing our thoughts—questioning the worst-case scenarios in our heads, interrupting rumination with some kind of distraction, or going to therapy. But breathing offers a different approach, bypassing the complexities of the mind and targeting the body directly. Instead of trying to think yourself out of feeling anxious, you can do something concrete—breathe slow or fast, in a particular rhythm, or through a nostril—and sometimes find immediate relief.
To read about this more in-depth, check out: Is the Way You Breathe Making You Anxious?You can also review practical tips on how to breathe to reduce anxiety here: Diaphragmatic Breathing (Anxiety Skills #12)
11/18 - Science of Productivity
As we continue with virtual learning, we know that this format can be a real challenge. Motivation and productivity vary greatly from day-to-day. We have a few tips to keep you going during this time. Take a deep breath...we're going to get through this together. Let's begin with a few simple starting points.
- No distractions
- Set reasonable limits
- Plan it out
Start with these 4 things. Keep it simple and try to stop your brain when you notice it going away from the intended focus - just bring it back and tell yourself something positive. And, above all, give yourself grace. This is new; this is different. It's going to take time to adjust, and that's okay.
11/25 - Stress Management
During the coronavirus crisis, mental health has been a struggle for students and adults alike. The Child Mind Institute has started the "We Thrive Inside" campaign to promote wellness during this difficult time. Here are some tips from them on managing stress:
- Cut yourself some slack!
- Be smart about what you’re reading and watching.
- Set achievable goals.
- Practice mindfulness and self-care.
- Stay connected virtually.
- Accept your feelings.
Watch this video for tips from Olympic Athlete, Missy Franklin: We Thrive Inside with Olympic Athlete
12/02 - Using Your Senses
According to a recent article in Greater Good Magazine, research suggests that young people are more stressed, anxious, and depressed than other age groups during COVID-19. The loss of important rituals, social connections, and milestone events mark a few of the reasons that this year has been so hard for many. All is not lost, researchers have found that one way young people can combat mental health struggles is to try to deliberately savor ordinary, everyday experiences by using the five senses to amplify positive emotions and promote a sense of calm. In practice, this might look like bringing attention to your breathing and the sensation and taking in your surroundings by noticing something you can see, touch, smell, taste, and feel.
- For more details, read the full article, Why Is the Pandemic So Hard on Young People?
- For more information on how to Soothe Intense Emotions with the 5 Senses, view this Trauma Coping Toolkit video.
- For details on how savoring positive experiences can change the brain for the better, check out Just One Thing: Be Mind Full of Good.
12/16 - Pandemic Brain Hijak
In an article titled, 10 Ways Your Brain Reacts to Uncertain Times, neuroscientist Amishi Jha explains how the pandemic is hijacking our brain's attention.
"Volatility. Uncertainty. Complexity. Ambiguity. In my lab at the University of Miami, these four words (shorthanded to 'VUCA') describe the type of high-stress, high-demand scenarios that can rapidly degrade one of our most powerful and influential brain systems: our attention. If you’ve been feeling overwhelmed or unfocused; if you’ve struggled with staying on task or been blindsided by emotion during this time—me too! This is precisely what our prior research regarding the human brain’s attention system would predict. Your attention system is complex and multifaceted, but the more you know about how it works, the more able you will be to navigate VUCA events. This article explains 10 things you need to know about your attention—and how to protect it—that will serve you not only through this crisis, but for the rest of your life."