Five for Women June 2022 edition
For those of us who have endured a long winter and what felt like an even longer spring, we can finally breathe a sigh of relief and say, “Summer”! Warm weather, blue skies, green trees, and birds singing are a balm for weary souls. The last two years of Covid has been rough on everyone. Many of us struggled with depression, anxiety, and more serious maladies as we tucked ourselves away and avoided face to face contact. Covid revealed the importance and need for “real” human connection. On a positive note, Covid brought mental health to the forefront making it a common topic of conversation at home, school, and work. One thing I hope we all learned from Covid is: Don’t take mental health for granted! With that in mind, I would like to suggest we use the next few months to recharge and engage in activities that promote positive mental health for ourselves and our families.
A good place to start is with an awareness of what positive mental health looks like. As a therapist, I believe positive mental health is a product of a healthy lifestyle that brings into balance our biological, psychological, and social needs. When we find that place of equilibrium and balance, our body is able to maintain a state of emotional regulation that results in a feeling of contentment and ease.
Let’s make a plan!
Our brain loves predictability and routine. It makes us feel calm and safe. This is especially true in children but also applies to adults. Start the summer out with a plan that includes regular mealtimes and scheduled bedtimes. While the idea of an open-ended summer may seem like a great idea, a lack of planning can be a disaster.
When it comes to food (Biological needs), include the whole family in the planning, procuring and preparation of meals. You may be surprised to learn, what we eat directly impacts our mental health. To borrow a phrase from the computer industry, “garbage in, garbage out”. Eating food that isn’t healthy and nutritious compromises the ability of our brain to regulate our mood. Healthy food equates to a diet that includes lots of fresh vegetables, high quality fats (avocados, tree nuts, olive oil), whole fruits, healthy carbohydrates, and plant and animal-based proteins in modest portions. Foods that negatively impact our mental health include processed foods, fast food, and food laden with refined sugar. Summer is a great time to develop healthy eating habits and there is no better way to do that than by getting everyone in the family involved. Make food procurement an adventure for the whole family. Start by taking advantage of outdoor markets. Give everyone in your family a chance to pick fresh foods grown by local farmers and include everyone in meal preparation. Teaching children how to cook healthy meals will develop their palate (taste) and create positive habits around food consumption that will follow them into their adult life.
In addition to healthy foods, our body needs to stay hydrated and the healthiest way to do that is with water. Our body knows what to do with water but reacts poorly to sugary drinks and alcohol. This summer, experiment with fun drinks that use natural fruit while limiting the added sugar.
Warm weather presents the perfect opportunity to get outdoors and be active in nature. We are surrounded by parks and forest preserves. Take the family berry picking, take a hike in a nature preserve, explore a new lake. Make time to engage in an activity that moves your body and elevates your heart rate. The energy you expend will pay off with improved mood, a boost in energy, a better night’s sleep, weight loss and an improved immune system. Research shows getting 30 minutes of sunshine and exercise each day can be as effective as anti-depressants for many individuals.
Sleep is something that is undervalued in our society. Research shows a direct link between good quality sleep and cognitive functioning. A lack of sleep can result in impaired memory, inattentiveness, mood fluctuations such as irritability and greater likelihood of car accidents. Adults should be getting 7-8 hours of sound sleep and children, depending on age, should be getting 10+ hours of sleep. Making sure everyone gets enough sleep will pay off with better moods and improved attitudes.
We all know how ubiquitous technology is and the problems it can cause. This summer, set limits on cell phones, computers, and gaming. Designate specific times they can be used and stick to it. Have a storage place where devices go when they are not in use. This will undoubtedly be met with opposition from both children and adults. It is important for parents to take the lead and set an example. Breaking habits is hard but after a while, turning off devices will become routine, and everyone will find something healthier to do, like family game night, reading, doing puzzles.
Our brain loves to be challenged. We are typically happiest when we are fully engaged in an activity. Try introducing the members of your family to new hobbies and activities that don’t involve technology. Art engages the right hemisphere of our brain which tends to be underutilized in our society. Try drawing, painting, pottery, or woodworking. Activities like crocheting and sewing can help children gain skills that will follow them into adulthood. We live in an area that is loaded with professional musicians. Consider taking up an instrument or resurrecting an old one from the dust bin. Home made music can be a wonderful addition to any family.
The importance of our social domain was made apparent by Covid. We need strong social networks to support us and give us a sense of belonging, meaning and purpose. Good friends and family validate our existence and provide us with moorings when we hit rough waters. Sitting and talking face to face with people who care helps us regulate our emotions and bolster our sense of self-worth and confidence. Try expanding your social network this summer by having a potluck with neighbors and friends. Single individuals can also host potlucks. Invite friends and have them bring a guest if you have a limited social circle. You can also organize your neighborhood and throw a block party. That is great way to meet your neighbors and make new friends.
Finally, set aside time to meditate and reflect. Quiet times are healthy for every member of the family. We are a frantic society, and our brains need time to unwind and be quiet. Listen to the birds and the wind move through the trees. If you are on a lake, listen for loon calls and water lapping up on the shore. Set aside time to simply “Be”. Enjoy!
Dennis Kinsel MS, LPC-IT
REBUILD Mental Health Counseling LLC
930 Galloway St. Suite 101, Mailbox 34 Eau Claire, WI 715-580-0908
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