Mental Health Day

Mental Health Day

Sunday October 10th is mental health Day. This day is a reminder, we should all have an emotional toolbox filled with tools and techniques that help us to self soothe and destress.?What does your toolbox look like??If you do not have?one, start?now by adding in a variety of happiness habits and de-stressing techniques.?

Below are a few tips/tools for your emotional toolbox

1.The morning dump – take a few minutes every morning to write out what is on your mind, what you are feeling, what is stressing you, etc. When writing, do it without judgment or grammar/spell check. It is just a way to dump what is weighing on your mind and causing stress.

2. 1-2-3 technique – a quite simple breathing technique to help you reduce stress and nervousness. Breathe in through your nose for a count of three, hold for a count of three and exhale through your mouth for a count of three. It is quite easy to remember. If you do a count of 2 or 4 instead, it is fine just to breathe.

3. Get mindful with a walk – science has proven the best way to get mindfulness is by walking. A nice paced walk will help you clear the clutter from your head and de-stress. We know mindfulness and meditation is the only natural way to de-stress. I always tell my clients to walk because it is easy and free, but all exercises are good.

4. Get grounded by walking through the grass or sand with bare feet. Feel nature on your feet while you use your physical senses to calm you. What do you hear? See in Nature? Smell? Touch? For kids: have them lay down in the grass and have them explain what they feel, see, touch, hear, etc.

5. Talk it out- we all need to get our emotions out. Make sure you have a strong support system. We all need 1 or 2 people we trust and love unconditionally. If not a counselor, life coach or spiritual adviser can work.

6.Music is a great way to change your mood instantly. Having a stressful day, play some music that makes you feel good.

7. When we are having a bad day and want to change our mood, we can do it through memories/experiences. Sit down and close your eyes. Visualize a happy time in your life, it could be a party, vacation, etc. It does not matter how long ago it was. Your brain cannot tell the difference between a memory that happened last week or twenty years ago. When we visualize and remember a happy time, it brings the happiness to the surface and changes our mood.?

8. Laugh, spoon, cuddle, hug, smile… they all produce endorphins “The Happy Chemical”.

9. Chew gum – sugarless of course! Chewing gum improves our moods and memory.

10. Gratitude -gratitude cultivates mindfulness and happiness while retraining your brain to go from negative to positive.?

11. I have my clients every night before bed do a gratitude check. All you must do is say or write down 2-3 things you're grateful for that happened today. It helps you to see and focus on the good in your day.

12. Unplugging from social media – social media causes FOMO (fear of missing out). When we scroll through social media, we start comparing ourselves to others which can make us feel worse about ourselves.

13. Watch your night-time thinking -whatever you think 15-20 mins before bed affects if we sleep, how we sleep and what mood we wake up in the morning. No news at night. The News makes us feel sad and fearful. Instead do your gratitude and meditate, they are part of a healthy nightly routine.

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