MAY 2024
Mental Health & Mindfulness
By Lori Scott, E-RYT 500
What is Mental Health?
Mental health affects a person’s thinking, mood, and/or behavior and includes your emotional, psychological, and social well-being. Our mental health helps determine how we handle stress, how we relate to others and how we make healthy choices.
Some mental health illnesses include depression, anxiety, bipolar disorder, personality disorders, eating disorders, trauma-related disorders (post-traumatic stress) or substance abuse disorders. According to the CDC, mental and physical health are equally important components of a person’s overall health. In the United States, nearly one in five adults have a mental health condition. That's nearly 52 million people.
Mental health isn't just about having or not having a mental illness. There are times when we all could use a “Mental Health” day - an intentional break from the usual hectic routine to alleviate stress and improve well-being. Our overall health is affected by all aspects of our lives, which affects how we experience life, work and time with our loved ones. It can be extremely beneficial to take a day away from your responsibilities with the intention of restoring your energy and recharging your battery.
What is Mental Health Awareness?
Mental Health Awareness began in the United States in 1949 by the Mental Health America (MHA) organization. During the month of May, MHA, its affiliates, and other organizations interested in mental health participate in a number of activities. This ongoing effort is meant to reduce the stigma around mental health conditions by sharing our personal experiences. With so many misconceptions about mental health, people often suffer in silence and their conditions go untreated.
Over 20 years ago, my doctor suggested I try yoga and meditation to help reduce symptoms of stress and anxiety. My mission is to create a safe and supportive space through yoga and meditation to encourage growth, healing and self-care. I teach with authenticity about my practice and my life experiences (good and bad) to create a welcoming space for others to do the same. Taking good care of ourselves, sharing our experiences and taking good care of each other is important all year long. We all grow stronger, together.
How Mindfulness Can Help
There are many different ways to improve our mental health including mindfulness. A big part of this practice involves being fully present and learning to be satisfied with the present moment. Seems simple enough, but this can be difficult for many of us - especially if you are an over-thinker and have a tendency to dwell on yesterday or worry about tomorrow.
A depressed mind focuses on the PAST, ruminating over things that have already happened. Replaying events from the past with regret prevents us from being present today.
On the other hand, an anxious mind focuses on the FUTURE ruminating over things that haven’t even happened yet. Overthinking to the point where the situation now lives in the future where it is no longer truly happening.
Contentment can be achieved when you’re in the PRESENT moment. In this moment, you are receiving information about a situation acknowledging - without any judgment - that it isn't good or bad, it’s just an observation of what IS.
A significant amount of evidence-based research shows that the practice of mindfulness can help reduce the symptoms of depression and anxiety bridging the gap between emotions from the past and eagerness of the future.
Eckhart Tolle’s famed book The Power of NOW talks about living in the awareness of the present moment. He says, when you’re focusing on “the NOW”, you have some peace because in that split second, you are thinking. If you are thinking, it means you are breathing. If you’re breathing, you’re alive. If you’re alive, then you have one thing to be grateful for. Even in times of difficulty, each moment you inhale and exhale is proof that your immediate need is being met.
If we can leave the past where it is and give no thought to the future until it’s in front of us, we can begin recognizing where our emotions are on a timeline. For example, if you feel regret, sadness, anger - these emotions are focused on the PAST. If you feel worried, anxious or excited - your emotions are focused on the FUTURE. When you are in the PRESENT, you may feel a sense of calm because in that brief moment, you are free from regret and worry.
Mindfulness means being at ease with both comfort and discomfort. It means being able to sit with the challenging emotions we feel, when we feel them. Mindfulness is not always easy to practice especially during the most difficult times, that’s why it’s called a practice. We just keep practicing, one breath at a time.
Tips for Cultivating a Mindfulness Practice
Meditate. There are many different ways to practice meditation. The goal isn’t to clear your thoughts or have no thoughts at all, but rather to pay attention to the thoughts passing through your mind without getting too caught up in them. You might start with listening to a guided meditation online or using an app such as Headspace, Calm or Insight Timer.
Breathe. Mindful breathing is a formal practice that has been scientifically proven to alleviate symptoms of depression and anxiety. It can be as simple as paying attention to your breath, noticing how it feels and sounds when you inhale and exhale. Or, you may focus on a specific breathing technique for a certain period of time such as Equal Balanced Breathing (inhaling for a count of 5 and exhaling for a count of 5). The goal is to breathe deeply from your belly instead of your chest where breath tends to be shallow. Sitting with a tall spine, placing one hand on your belly helps to focus on deep breathing. Taking a deep inhale beginning in your belly, expanding your lungs, widening your ribcage then exhaling for equal duration. If you’re counting and focusing on this activity, your thoughts are less likely to be somewhere else, like in the past or future. Consider repeating a mantra to stay focused on your breathing (inhale... “I AM”… exhale... “HERE NOW”).
Pause. Before an activity such as driving, pause and take a mindful deep breath and soften your shoulders. When driving, use red lights as a reminder to notice your breathing and relax your shoulders down.
Check-in. Instead of jumping out of bed in the morning, take a moment to do a mindful check-in. Start your day with greater present moment awareness by asking yourself, “what do I need most today?”
Move with intention. We typically walk with the purpose of getting from one place to another. Try walking throughout your day with intention noticing the sensations you feel in your feet touching the ground. Notice your muscles engaging in your legs as you move. Pay attention to the feeling of the wind or sun on your skin and the sounds you hear around you. When your thoughts drift, return to what you’re experiencing in your body.
Be where your feet are. When doing chores, practice mindfully washing dishes, folding laundry, cooking dinner, etc. For example, if you’re peeling a potato and your mind is worrying about something. Come back to the present moment by acknowledging the activity. First, get grounded by noticing your feet touching the floor. Your hands holding the potato and the way it feels in your hand. Notice the sound it makes when you peel it. When you rinse it, pay attention to how the warm water feels on your hand. We can notice meditative moments in our everyday activities by simply being present with the task while it’s happening.
Feel. Begin to notice the emotions you feel throughout your day, sit with them, accept them and then trust yourself to be at ease with them. It is through that ease, you recognize your own ability to feel calm without getting overwhelmed. Notice if you are spending your day time traveling to periods that either no longer exist or may not even happen - you could be missing out on creating new amazing moments that are right in front of you.
Sometimes these practices or the support of loved ones is not enough and we need help. PLEASE ASK FOR HELP by calling or texting 988 Suicide & Crisis Lifeline and get connected to a trained crisis counselor 24 hours a day, 7 days a week or visit www.988lifeline.org
You are not alone.
The Quincy Sun, May 9, 2024
Mental health affects a person’s thinking, mood, and/or behavior and includes your emotional, psychological, and social well-being. Our mental health helps determine how we handle stress, how we relate to others and how we make healthy choices.
Some mental health illnesses include depression, anxiety, bipolar disorder, personality disorders, eating disorders, trauma-related disorders (post-traumatic stress) or substance abuse disorders. According to the CDC, mental and physical health are equally important components of a person’s overall health. In the United States, nearly one in five adults have a mental health condition. That's nearly 52 million people.
Mental health isn't just about having or not having a mental illness. There are times when we all could use a “Mental Health” day - an intentional break from the usual hectic routine to alleviate stress and improve well-being. Our overall health is affected by all aspects of our lives, which affects how we experience life, work and time with our loved ones. It can be extremely beneficial to take a day away from your responsibilities with the intention of restoring your energy and recharging your battery.
What is Mental Health Awareness?
Mental Health Awareness began in the United States in 1949 by the Mental Health America (MHA) organization. During the month of May, MHA, its affiliates, and other organizations interested in mental health participate in a number of activities. This ongoing effort is meant to reduce the stigma around mental health conditions by sharing our personal experiences. With so many misconceptions about mental health, people often suffer in silence and their conditions go untreated.
Over 20 years ago, my doctor suggested I try yoga and meditation to help reduce symptoms of stress and anxiety. My mission is to create a safe and supportive space through yoga and meditation to encourage growth, healing and self-care. I teach with authenticity about my practice and my life experiences (good and bad) to create a welcoming space for others to do the same. Taking good care of ourselves, sharing our experiences and taking good care of each other is important all year long. We all grow stronger, together.
How Mindfulness Can Help
There are many different ways to improve our mental health including mindfulness. A big part of this practice involves being fully present and learning to be satisfied with the present moment. Seems simple enough, but this can be difficult for many of us - especially if you are an over-thinker and have a tendency to dwell on yesterday or worry about tomorrow.
A depressed mind focuses on the PAST, ruminating over things that have already happened. Replaying events from the past with regret prevents us from being present today.
On the other hand, an anxious mind focuses on the FUTURE ruminating over things that haven’t even happened yet. Overthinking to the point where the situation now lives in the future where it is no longer truly happening.
Contentment can be achieved when you’re in the PRESENT moment. In this moment, you are receiving information about a situation acknowledging - without any judgment - that it isn't good or bad, it’s just an observation of what IS.
A significant amount of evidence-based research shows that the practice of mindfulness can help reduce the symptoms of depression and anxiety bridging the gap between emotions from the past and eagerness of the future.
Eckhart Tolle’s famed book The Power of NOW talks about living in the awareness of the present moment. He says, when you’re focusing on “the NOW”, you have some peace because in that split second, you are thinking. If you are thinking, it means you are breathing. If you’re breathing, you’re alive. If you’re alive, then you have one thing to be grateful for. Even in times of difficulty, each moment you inhale and exhale is proof that your immediate need is being met.
If we can leave the past where it is and give no thought to the future until it’s in front of us, we can begin recognizing where our emotions are on a timeline. For example, if you feel regret, sadness, anger - these emotions are focused on the PAST. If you feel worried, anxious or excited - your emotions are focused on the FUTURE. When you are in the PRESENT, you may feel a sense of calm because in that brief moment, you are free from regret and worry.
Mindfulness means being at ease with both comfort and discomfort. It means being able to sit with the challenging emotions we feel, when we feel them. Mindfulness is not always easy to practice especially during the most difficult times, that’s why it’s called a practice. We just keep practicing, one breath at a time.
Tips for Cultivating a Mindfulness Practice
Meditate. There are many different ways to practice meditation. The goal isn’t to clear your thoughts or have no thoughts at all, but rather to pay attention to the thoughts passing through your mind without getting too caught up in them. You might start with listening to a guided meditation online or using an app such as Headspace, Calm or Insight Timer.
Breathe. Mindful breathing is a formal practice that has been scientifically proven to alleviate symptoms of depression and anxiety. It can be as simple as paying attention to your breath, noticing how it feels and sounds when you inhale and exhale. Or, you may focus on a specific breathing technique for a certain period of time such as Equal Balanced Breathing (inhaling for a count of 5 and exhaling for a count of 5). The goal is to breathe deeply from your belly instead of your chest where breath tends to be shallow. Sitting with a tall spine, placing one hand on your belly helps to focus on deep breathing. Taking a deep inhale beginning in your belly, expanding your lungs, widening your ribcage then exhaling for equal duration. If you’re counting and focusing on this activity, your thoughts are less likely to be somewhere else, like in the past or future. Consider repeating a mantra to stay focused on your breathing (inhale... “I AM”… exhale... “HERE NOW”).
Pause. Before an activity such as driving, pause and take a mindful deep breath and soften your shoulders. When driving, use red lights as a reminder to notice your breathing and relax your shoulders down.
Check-in. Instead of jumping out of bed in the morning, take a moment to do a mindful check-in. Start your day with greater present moment awareness by asking yourself, “what do I need most today?”
Move with intention. We typically walk with the purpose of getting from one place to another. Try walking throughout your day with intention noticing the sensations you feel in your feet touching the ground. Notice your muscles engaging in your legs as you move. Pay attention to the feeling of the wind or sun on your skin and the sounds you hear around you. When your thoughts drift, return to what you’re experiencing in your body.
Be where your feet are. When doing chores, practice mindfully washing dishes, folding laundry, cooking dinner, etc. For example, if you’re peeling a potato and your mind is worrying about something. Come back to the present moment by acknowledging the activity. First, get grounded by noticing your feet touching the floor. Your hands holding the potato and the way it feels in your hand. Notice the sound it makes when you peel it. When you rinse it, pay attention to how the warm water feels on your hand. We can notice meditative moments in our everyday activities by simply being present with the task while it’s happening.
Feel. Begin to notice the emotions you feel throughout your day, sit with them, accept them and then trust yourself to be at ease with them. It is through that ease, you recognize your own ability to feel calm without getting overwhelmed. Notice if you are spending your day time traveling to periods that either no longer exist or may not even happen - you could be missing out on creating new amazing moments that are right in front of you.
Sometimes these practices or the support of loved ones is not enough and we need help. PLEASE ASK FOR HELP by calling or texting 988 Suicide & Crisis Lifeline and get connected to a trained crisis counselor 24 hours a day, 7 days a week or visit www.988lifeline.org
You are not alone.
The Quincy Sun, May 9, 2024
