RICBT & OneCBT

5 ways to get to know yourself better ?? -Spend time alone -Try journaling -Try something new -Define what matters most -Take personal inventory #selfesteem #journaling #timealone

Have you lost your laptop only to find it hours later in the linen closet? Did you pack for a weekend away only to discover you had tops but no pants? Or maybe you spent five minutes looking for your cell phone. Then you discovered it in your back pocket. ?? You might blame your forgetfulness on sleepless nights and new-parent stress. But if you feel spacey and absent-minded, you could have “mommy brain.” That’s a real health problem. It includes feeling forgetful and foggy. You might also feel that you’re not as efficient as you once were. What can I do about mommy brain? ??♀? Having mommy brain is normal and natural. Still, no one wants to be the person who never remembers names or always misplaces their keys. Luckily, you can train your new brain to get around it. Dr. Richter recommends these strategies: Ask for help. “It does take a village to raise kids,” says Dr. Richter. “Know who is in your village and don’t be afraid to ask for help when you really need it. You can’t do it all.” Nap more. It sounds impossible, right? But even a 15-minute cat nap can help. “Your body needs rest to get back into the game,” Dr. Richter says. It’s not easy to get sleep as a new parent. But do the best you can. If you can string together three or four hours of sleep at night, you’ll feel better. And your ability to concentrate will likely improve. Try to move more. Exercise releases endorphins. Those are hormones that make you feel happy. Exercise also offers a much-needed break. “It forces you to just focus on you and your needs at that moment. There’s nothing you can do about the rest of the world while you’re exercising,” Dr. Richter says. “Many people have moments of clarity while they’re running or taking an exercise class.” Even if you can’t get to the gym, take your baby for a walk in the stroller. Or try a short video while they hang in their bouncy seat. Use reminders. “You’re just not going to remember if you don’t write it down,” Dr. Richter says. Write down your to-dos, questions for your doctors, shopping lists and anything else. Or store it on a note in your phone. You can also set up digital alarms to remind yourself to do certain tasks. There’s no shame in having backup.

What makes you feel like you’re on top of your life? A little extra money in your pocket? Crossing off all your to-dos? All good, for sure. Even better: Knowing that you’re doing everything you can to stay healthy for years to come. ???♀? Health habit #1: Stay active ?? Getting regular exercise is one of the best things anyone can do for their health. Aim for at least 150 minutes of moderate physical activity per week. That’s about 30 minutes, five days a week. Health habit #2: Eat a healthy diet ?? A nutritious diet can lower your chance of getting sick. That means adding more fruits, vegetables, whole grains, dairy and protein to your diet. It may also help prevent diabetes and heart disease. But it can be tough to make a lot of changes at once. Instead, try to make one small change a week to your diet. Health habit #3: Keep up with your health screenings ?? Regular screenings, including mammograms, blood sugar tests and colonoscopies, are important. They can help detect early signs of serious health issues, such as breast cancer, diabetes and colon cancer. Your primary-care provider will remind you when you’re due for a test. Health habit #4: Mind your mental health ?? As a woman, you’re almost twice as likely as a man to get depression and anxiety. If you have anxiety, that might mean you experience physical symptoms like: Dizziness Hot flashes Nausea Upset stomach Plus, women’s mental health symptoms can be a little different. Sources: Centers for Disease Control and Prevention, National Institutes of Health & U.S. Department of Health and Human Services, Office on Women’s Health

What is self-esteem? ?? Self-esteem is a journey, not a destination. It’s normal to have ups and downs, but taking small, positive steps daily can make a big difference. (Swipe to read the rest) #selfesteem #mindset #selflove

Each year, the world celebrates International Women’s Day on March 8 to promote women’s rights, health and wellbeing. Offically, the day is meant to mark the progress made toward gender equality, while raising awareness of the challenges women continue to face around the world. ?? Mental health One of the challenges women face is mental health, including emotional, psychological, and social wellbeing. Many factors beyond genetics can affect a person’s mental health and wellbeing. Social determinants of health The conditions in which a person is born, grows, works, lives and ages — all contribute to their overall health and wellness. These social determinants of health encompass gender norms, roles and relations, as well as your financial wellbeing, and access to quality education and health care. In most cultures around the world, women continue to face greater challenges than men in each of these areas. Women are more likely than men to: ? Experience physical and sexual abuse and violence ? Live in poverty ? Be unemployed or underemployed ? Be in lower-paying, high-stress jobs ? Hold fewer political, economic, social or cultural leadership and decision-making positions ? Have mental health concerns, including depression, anxiety, eating disorders and post-traumatic stress disorder This is all to say: While you likely cannot solve global systemic issues alone, you can help support the women in your life. ??

Snack smarter, not harder! ? When life gets busy, grab snacks that fuel your day and keep you feeling amazing: ? Apple slices for that natural sweetness ?? ? Hard-boiled eggs for protein power ?? ? Rice crackers for a light, crispy crunch ? Hummus + carrots = the ultimate creamy & crunchy combo ?? ? Jerky to keep you energized on the go

We’ve all had days where we eat or drink too much. We inhale a whole bag of chips while we watch a movie. Or we pour one too many glasses of wine after a long day at work. In the summer, there are cookouts. In the winter, office parties and holiday meals. We often indulge without thinking. It can be out of habit. Or it can be driven by our emotions. And that can happen whether we’re feeling happy. Or just checked out. Stress is a big spark for many people. ?? According to a recent poll, 33% of adults said their eating habits take a negative turn when they’re stressed. (Source: Stress in America October 2022 Topline Data.) ?? Get to the “why” There are often a few reasons people fall into a pattern of eating or drinking too much. Some are physical. Some are mental. Food and alcohol can both trigger cravings. They can also be common coping tools when dealing with hard emotions. Next time you find yourself reaching for alcohol or food, get curious. Think of it as simply checking in with yourself. Here are some questions you could ask yourself: Am I stressed? Am I angry? Am I bored? Am I frustrated? ?? Ways to cope Connect with people. Reaching out to others can ease heavy feelings. Think about a loved one you haven’t seen lately. Or a group that lets you discuss shared interests. Pick up a hobby. Is there a skill you’ve let lapse? Or a new one you want to try? Channeling your creative side can lift your mood. Move your body. Being active boosts feel-good hormones. They can help when we feel stressed or anxious. Go for a walk. Or hop on your bike. Even stretching can work wonders. Focus on your breath. Breathing in and out allows you to slow down. #FoodandHealth #GutHealth #MentalHealthMatters

How nutrients support you ?? ?? It’s important to note — despite the claims of ads, trends and friends — no one food or drink (or supplement for that matter) can uplift a down mood or cure a mental health condition. Generally speaking scientifically, your brain and body regularly need a balance of proteins, fibers, carbohydrates, vitamins, minerals, (unsaturated) fats and water to fuel them properly. Each one plays a role. For example: -Protein helps your brain produce the chemicals it uses to regulate your thoughts and emotions. -The healthy omega fats found in salmon, avocados, nuts and seeds, among other sources, support your brain function. -Your body turns carbohydrates into glucose (a kind of sugar) that travels through your blood to feed your brain. Carbs can be simple or complex. The complex ones found in whole grains, for example, produce slow and steady sugars to keep your brain fueled. Without them, you may experience low blood sugar, which can make you feel tired, irritable and depressed. -The foods you eat also help promote a healthy gut — stomach, intestines and colon — with the right amount and kinds of bacteria to process and break down your food. Fiber aids in the digestion process. So do foods with probiotics, like yogurt, sauerkraut, tempeh and kimchi. -If you don’t drink enough water, you can become dehydrated. Dehydration makes it harder to focus and think clearly. It also can depress your mood and energy level. Those are just a few examples of the benefits of a nutrient-rich, varied diet. On the other hand, foods low on nutrients can make you feel mentally worse. For example: -The trans fats often found in highly processed and packaged foods have been linked to bad moods. Similarly, highly processed, sugary and fried foods have been linked to hyperactivity, aggression, poor concentration, depression and anxiety in children and adolescents. -And the caffeine so many people rely on for a boost of energy can actually overstimulate you, causing feelings of irritability, anxiousness and depression. It also can keep you from sleeping soundly. -Diets low in nutrients also affect gut health. As noted above, this system helps you digest your food properly and eliminate waste. If it’s off, so is your body’s ability to absorb nutrients and feed your brain. #FuelYourBody #foodrelationships #NutrientSupport

Assessing your relationship ?? ?? To get a better understanding of your relationship with food, consider journaling for a week or two to uncover potential patterns. Each time you eat or feel hungry, jot down: ? Where you were and what you were doing ? How you were feeling in the moment and why ? What you ate or why you didn’t eat ? How you felt afterward Only use this exercise as a way to objectively review your relationship with food. Once you know the triggers, it tends to be easier to change your behavior. For example, if you find: ? You tend to eat to soothe your emotions. Think about other things you can do — such as going for a walk, texting a friend, taking a few deep breaths — the next time you’re overcome with emotion. Also consider ways to reduce your stress in the moment and long term. ? You’re so busy you end up skipping meals throughout the day, but usually feel tired and cranky. Consider prepping or buying nutritious meals and snacks in advance so you have them on hand. ? When you’re not hungry, you eat mindlessly out of boredom or habit when doing a passive activity, like watching TV. Next time you’re looking for something to do, skip the food in favor of another activity you enjoy. And, if you do want a snack while you’re watching TV, avoid bringing the bag of chips or pint of ice cream with you. Instead, serve yourself a portion and don’t get a refill. ? You feel pressured to eat or not eat a certain way in specific situations. The next time you’re in that friend group or family gathering, do your best to focus on and honor your own needs. Maybe it means eating before you show up, politely saying no thank you, or splitting a meal. It might also mean limiting your time spent in those situations

Picture a first aid kit. It’s easy to imagine, right? It’s a little box with bandages, disinfectant, pain medication, etc. These kits are great for dealing with small scrapes and sprains. And although they can’t typically fix more serious injuries, they can tide us over until we can get the help we need. A mental health emergency kit functions in the same way but for your emotions. And it can be key to getting through hard times. ?? Something calming like; 5 minutes of journaling: You can use a pen and paper, your phone, or whatever works best for you. Meditation: If you’re a meditation novice, there are tons of free, guided meditations online that can help you mentally recenter. Progressive muscle relaxation: This practice is pretty simple. To do it, lie on your back and clench and release each of your muscles one by one until your whole body relaxes. Again, you can find guides online. ?? Something warm and cozy This one is pretty subjective, but it should be something sensory-based that feels like a hug or a deep sigh of relief. For some people, the best way to achieve this feeling is by sipping a warm cup of tea. For others, it’s snuggling with a pet. For others, it’s listening to a favorite playlist. ?? Your happy place This tactic is often used during different types of therapy. It involves creating a mental safe haven that you can go to in times of stress. For your happy place, it’s important to create a rich environment. Here’s an example: My personal happy place is in a hammock on a warm day with my cat lying on my chest, purring. ?? Something you enjoy We never want to ignore what we’re feeling, but sometimes engaging in a healthy distraction can help us get through overwhelming emotions by pulling our attention elsewhere. Think of an activity you really value and add it to your kit. It could be listening to music, running, or even just lying outside and watching the clouds go by. Nearly anything goes as long as it enriches your life and brings you pleasure. ?? Someone you trust Sometimes we just need to talk to another human. Talking can help bring us back to earth and remind us of what’s real versus the story we’re telling ourselves in a cloud of stress. You can add as many people as you want to your kit. Your person could also be a behavioral coach, your therapist, or even a crisis hotline.