Daybreak Treatment Center of Tennessee

The stories we tell ourselves shape our thoughts and emotions. We can just as easily uplift ourselves as we can bring ourselves down. Practicing positive affirmations encourages us to focus on our strengths and potential, helping us to challenge unhelpful thoughts. ?? ?? Positive affirmations are meant to be short, powerful statements that genuinely reflect your strengths, goals, values and desired areas of improvement. They often start with “I can,” “I will” or “I am,” and help you feel more confident and optimistic. For example: I can make healthy choices I can learn new things I will be kind to myself I will not compare myself to others I am worthy of love and respect I am stronger than my worries I matter I choose to focus on what I can control My past does not define me Today is a new day with new opportunities #affirmations #kindthoughts #youmatter

Tips for fighting SAD: Get as much sunlight as possible. While scientists don’t know exactly why SAD occurs, they do trace it to circadian rhythm shifts: The body’s “clock” is different when there’s less sunlight. While it can be cold during the winter months in places where SAD is most prevalent, it’s important to get outside as much as possible. Take a hike in nature, walk around your neighborhood or try a new winter hobby, such as fat-tire biking or snowshoeing. Also, arrange your home or office so you can sit by a window. ?? Consider vitamin D. While the science isn’t completely settled on vitamin D, it’s thought to promote serotonin activity. People in northern climates get less vitamin D from sunlight, and food alone might not give your body all it needs. Ask your doctor about taking vitamin D supplements. ??♀? Get some exercise. Physical activity isn’t just good for your body; it’s also good for your mind. Research shows all types of exercise have immediate and long-term antidepressant effects — and it’s even more effective as you age. ?? Connect with friends. Look for ways to connect even with those far away. Just be sure to avoid talking about your problems too much. While friends can be great listeners, dwelling on negative feelings together (called “co-rumination”) can actually make depression worse. So be sure to support each other. But find friendships that distract you from the negative and make you feel positive emotions. #seasonaldepression #vitamind #connectingwithfriends

November 13 is World Kindness Day, part of the World Kindness Movement’s mission to inspire individuals toward greater kindness by connecting nations to create a kinder world. ?? ?? Japan initiated this not-for-profit movement in 1997, and today at least 35 member nations participate globally. The idea is to remember the power of kindness to bring people together and create a kinder world. Sounds nice, doesn’t it? But does being kind and practicing kindness make a difference? The short answer is “yes.” The longer answer is … ??Choosing to be kind(er) With so many benefits, it seems, it’s in everyone’s best interest to promote kindness. Here are some ways to get started in the short term and throughout life. ??Do something — One of the best things about being kind is that there are countless ways to do it, so you can choose what feels right for you. Whether it’s a random or intentional act, spontaneous or planned, helping a friend or a stranger in need or with no need, being kind can take seconds or hours, cost money or be free. ?? Be welcoming — Help make a positive difference in another person’s day-to-day life by helping them feel seen, safe and welcomed. It can be as simple as greeting a passerby, sitting next to a coworker you don’t know at a team meeting, or introducing yourself to a new neighbor. ??Stay curious — Most people want to be treated with kindness and care and to feel included. Yet, what that means varies from person to person. Do your best to treat others as they prefer to be treated and respect personal boundaries. If you’re unsure, ask them. Also do your best to appreciate and make room for people who have different ways of seeing and living in the world. #worldkindnessday #kindness #love

Pumpkin Patch Adventure ??: Find the perfect pumpkin to carve or decorate! Leaf-Peeping Walks ??: Explore local trails and soak in the colorful foliage. Apple Picking ??: Grab some fresh apples straight from the orchard and make a pie! Bonfires & S’mores Nights ??: Cozy up by the fire with marshmallows and good company. Corn Maze Fun ??: Get lost in a corn maze and challenge your navigation skills. DIY Fall Wreath ??: Get crafty and create your own fall-inspired wreath. Hot Cocoa & Movie Marathon ??: Snuggle up for a day of classic fall flicks and warm drinks. Visit a Haunted House ??: For the thrill-seekers, nothing beats a spooky haunted house. Take a Scenic Drive ??: Head out to see the best fall views and snap some insta-worthy pics. Bake Pumpkin Treats ??: From pumpkin spice muffins to pies, get baking! #fallactivities

?? Stress is a natural part of life, and how we choose to manage it is critical to our wellbeing. Chronic or extreme levels of stress can negatively impact physical and mental health. The cardiovascular, endocrine, respiratory, reproductive, gastrointestinal, nervous and muscle systems can all be impacted. Mindfulness and relaxation techniques provide ways to redirect your thoughts back toward the present moment and allow you to experience it in a nonjudgmental way. Mindfulness exercises There is no one definitive way to practice mindfulness. There are many techniques to allow the mind to connect with the present moment in a state of “focused relaxation.” ? Find a comfortable place and sit quietly. Focus on what it feels like to breathe in and out. Relax your mind and dismiss other thoughts. If your mind does begin to wander, don’t judge yourself. Gently redirect your thoughts back to the exercise. A silently repeated word or “mantra” may help. ? Be present. Pay attention to your body and your senses. If there is something you feel, smell or hear, allow it to happen and pass without judgement. The same goes for your emotions. Identify and name them as you experience them and, once again, allow them to happen and pass without judgment. – Practice being present in your relationships, at work and by yourself. Push aside thoughts about your to-do list, future events and things in the past. Try keeping your thoughts on the here and now. – When you find yourself experiencing urges or cravings, take note of how your body feels at that precise moment. Then, rather than vaguely hoping that the craving will pass, take a more definitive stance; this craving will pass! Practicing mindfulness might not seem particularly relaxing at first, but in time it may expand your self-awareness, your acceptance of a wider range of experiences, and your ability to be at peace with yourself! #stress #stressawareness #mindfullness

Parents and caregivers play a crucial role in a child’s growth and development. The interest you show, your interactions with them and the guidance you provide all matters. These elements and more help influence how your child thinks, feels and interacts. ???♀? Be involved. What being involved means to you depends on your situation and the child’s age and stage. However you show up, it’s important to do so. Research shows children whose fathers are actively involved, nurturing and playful tend to have better control over their emotions and behavior and do better in school. ???♀?Establish and be confident in your own style. Stereotypes in many cultures cast women as warm caregivers and men as distant providers. Maybe that works for you and your partner, if you have one, maybe it doesn’t. The reality is, you and your co-parent, if there is one, can define your roles in the way that works for you both. ??♀? Work as a team. If you’re raising the child with a partner, whether you live together or not, your child will benefit from your cooperation. Be as consistent as possible regarding expectations and rules for the child. ?? Avoid putting your child in the middle or trying to gain favor. Instead, communicate openly, kindly and constructively. Work together privately — out of the child’s earshot — to make important decisions and resolve disagreements. #beingadad #tipsandtricks #caregiver

Boundaries are everywhere - and there are all different types ?? What boundary do you feel is most important to you right now? ?? #boundaries #boundarysetting #worldmentalhealthday

1. Think about where you need more boundaries. Look closely at areas of your life where you don’t feel balanced, a relationship feels off track, or your ability to communicate with someone has broken down. 2. Decide which boundaries you want to draw and stick to. Then commit to setting boundaries in those areas of your life. If it helps, write them down. 3. Set boundaries one at a time. Don’t make it too complicated. 4. Keep overheated emotions out of it. Don’t attempt to set boundaries when you’re lonely, angry, or overtired. 5. Reset boundaries that aren't working for you. Be prepared to modify them if they don’t work well for you or aren't meeting your needs. 6. Be realistic. Set unrealistic boundaries and you may be setting yourself up for failure. 7. Don’t be discouraged by setbacks. Just because you have a conversation about boundaries with someone or about some aspect of your life doesn’t mean that they are going to be implemented perfectly right away. People will forget your boundaries and they may need a reminder.

Boundaries - the limits and rules we set for ourselves with relationships. ?? ???♀? ??♀? ???♀? How do you place boundaries in your daily life? ?? #boundaries #boundarysetting #worldmentalhealthday

Many things that happen during your workday are out of your control, but you can make small changes that can have a big impact. Follow these helpful tips: ?? ?? ?? 1. Set priorities. Trying to do too much makes you less productive and can stress you out. It can even lead to job burnout — a specific type of work stress. A 2017 study linked job burnout to health problems like heart disease, diabetes and insomnia.3 (Insomnia is when you have trouble sleeping.) Plus, some experts say that working on more than 1 task at the same time (multitasking) can lead to anxiety and depression. Try this: Experiment to find the best way to organize all the tasks you need to do. Try organizing apps like https://spr.ly/6042qjRIa or Todoist. Or make a color-coded list in a notebook. Be realistic about what you can accomplish. And don’t feel bad if the items that are lower on your list get bumped to tomorrow. ?? 2. Take control. Even with a high-stress job, you can gain some control with “job crafting.” That means finding a way to adjust your job to match your talents and the way you work best. Try this: Talk to your boss about making some small changes. Maybe you can: Ask if you can work from home a few days a week. See if you can shift your hours to fit the times of day when you have more energy. Take on new tasks that fit your skills. Pass other tasks to somebody else. Before you ask for any of the above, think about how these changes can help your employer. Studies show that feeling in control at work lowers your risk of physical health concerns, including stroke.4 And being a happy, healthy worker makes your boss’s job easier too. ?? 3. Find healthy ways to de-stress. Almost everyone has trouble dealing with stress at work. After a tough day, it may seem easy to soothe yourself with junk food or a glass of wine. But this can bring on poor mental and physical health in the long run. Instead, Bufka suggests, find simple ways to stay healthy. Drink plenty of water and get more exercise, even if it’s just taking the stairs instead of the elevator.