10 Ways to Improve Your Mental Health

In a world where we are constantly overwhelmed with the stressors of work, school, family, finances, health, transportation, time management, etc., it’s so easy to neglect our mental health.  The following suggestions are ten fairly simple things we can incorporate into our routines that can significantly improve our mental health.

1. Mind your body – the body and mind work in tandem, a healthy body promotes a healthy mind and vice versa.
2. Volunteer – volunteering can boost your self-esteem and it also allows you to socialize, help others and learn more about your community.
3. Relax more – life can be busy, make sure to find time for relaxation.
4. Associate with positive people – surrounding yourself with supportive friends and family helps to maintain our mental health.  Make sure you have enough positive people in your life and be mindful of how much time you spend with folks who consistently have a negative attitude.  
5. Eliminate bad habits – ditch or manage moderation with the tobacco, alcohol, fast food, or any other short-term pleasure provider.  They have long-lasting negative effects on our body and mental health.
6. Ask for help when needed – don’t struggle alone, reach out and let people help you. This benefits you but also gives loved ones an opportunity to play a more important role in your life.
7. Do more of what makes you happy – it’s easy to get lost in the hustle and bustle of everyday life! Don’t forget about the things that you love to do and make time to fit them in.  Making yourself happy puts you in a good mood and in turn makes others around you more happy.
8. Set life goals – take the time to think about your life and where you want it to go.  Set realistic life goals and design a manageable path to reach them.
9. Keep a diary – writing in a diary has multiple benefits.  Journaling can help you process your emotions, it allows you to put a focus on positives, negatives and all the emotions in between.  Journaling can act as a release for negative energy, it can help you identify triggers for your anxiety or depression, and it can help you to gain a better perspective on issues you’re dealing with.
10. Communicate more – communicate freely with the people in your life.  The more you communicate, the easier it is to recognize issues with yourself or with those you care about.  Communication allows for you to give and receive support from the people in your life and strengthen bonds in your relationships by better understanding yourself and others.

While these things may seem trivial, impossible, or even ridiculous to some of us, they can make a big difference in your quality of life.  Try to work past any skepticism you have and work to incorporate these things into your life.  They’re simple things that can go a long way to help you feel better mentally and physically.  Good luck!

Written by: Amanda Furca, Graduate Level Intern, Loring Therapy LLC

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Edited by: Charity M. Loring, LMSW

Adapted from the PsychCentral Blog:

“10 Quick & Easy Ways to Improve Your Mental Health,”

By Paul Jenkins

URL: http://psychcentral.com/blog/archives/2014/06/30/10-quick-easy-ways-to-improve-your-mental-health/

Dancing alleviates Stress, Depression and Anxiety

Are you struggling with stress and depression?  Research suggests that dancing can help to reduce your depression and stress.  The focus and physical exertion of dance is capable of reducing cortisol which is known as the “stress hormone.”  Dancing in general is shown to have positive effects on our mental health.  If you’ve tried meditation, mindfulness, or breathing exercises and found they don’t work for you, maybe it’s time to get out your dancing shoes. 

Dancing alone can reduce stress, but structured dancing with choreography or with a partner indicate higher levels of success in depression and stress reduction due to the mind and body working together by using cerebral and cognitive thought processes along with muscle memory.  If you’re dancing at home remember to focus on the music and your body, let your emotions go.  If you’re able to, join a dance class or take tango or ballroom dancing lessons with a friend or partner.  

Written by: Amanda Furca, Graduate Level Intern, Loring Therapy LLC

Edited by: Charity M. Loring LLMSW

loringtherapy.com

Adapted from the PsychCentral Blog:

“Dance Away Stress and Depression,”

By Christy Matta, MA

URL: http://blogs.psychcentral.com/dbt/2010/07/dance-away-stress-and-depression/

Divorce Self-Care

Coping with Depression after Divorce

 

​Divorce is no easy situation.  It often brings many mixed emotions, including depression.  If not managed, this depression can spiral out of control into a chronic affliction.  Some tips to help you cope with life after divorce are:

• Write a goodbye letter to all of the things you’ll no longer have due to the divorce.  From in-laws to waking up next to someone daily, write it all down in a goodbye letter.

• Write a hello letter, analyze your life and recognize all of the things you will have stemming from your divorce.  From more time to yourself to not sharing the television remote, write it all down in a hello letter.

• Try to get physical contact.  Hug your friends and family more, get massages, or manicures/pedicures.  

• Analyze your internal dialogue.  If you find that the dialogue is negative and self-loathing, change the conversation.  Be kind to yourself and be mindful of avoiding the negativity you may have towards yourself as you move forward.

• Think about what you want for yourself.  Where will you be in one yearr?

 

These tips may help you transition by providing a sense of closure to your marriage while welcoming a new life, goals, and dreams.  Take this time to be self-reflective.  Try to get in touch with who you are as an individual and determine where you want to take your life.  Take small steps and remember to be good to yourself.  Accept support and ask for help if you need it.  Getting a handle on your emotional turmoil early on is the key to prevent it from becoming debilitating.  If it seems it is difficult to manage your emotions in regards to divorce, you may want to consider getting the professional help of a mental health therapist. Divorce is not easy, but remember these exercises and tips and try to utilize them in your coping process!  

 

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Written by: Amanda Furca, Graduate Level Intern, Loring Therapy LLC

Edited by: Charity M Loring, LMSW

loringtherapy.com

Adapted from the Psych Central article, “How To Deal With Depression After Divorce: 5 Actionable Tips,” by YourTango Experts.

URL:  http://psychcentral.com/blog/archives/2013/12/04/how-to-deal-with-depression-after-divorce-5-actionable-tips/

Forgiveness. Why & How?

There have been many times in our lives that people have hurt us, made us unhappy etc. Whatever the situation may be, it is always important to forgive so that we can release the burden or hurt, anger or resentment from ourselves. Usually, holding onto these things hurts us more than it does the other person. Forgiving is sometimes easier said than done though. Below are the benefits of forgiveness and steps to forgive. 

Benefits of forgiving 

• Healthier Relationships
• Less stress, anxiety, and hostility 
• Lower blood pressure
• Fewer symptoms of depression
• Stronger immune system 
• Higher Self-esteem 

How to Reach a State of Forgiveness 

• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being.
• Consider the value of forgiveness and its importance during a certain situation in your past.
• Forgive the person, when you’re ready.
• Move away from your role as a victim and release the control the offending person or situation has had in your life up until this point. 
• If this is too difficult to do on your own, contact a Mental Health Therapist to help you process the hurt, anger or sadness brought on by this person or situation so you can work towards letting go of the past and empowering yourself to move forward in your life.

Written By: Jenai Muhammad, graduate level intern, Loring Therapy, LLC 

Edited by: Charity M. Loring, LMSW

www.loringtherapy.com 

Adapted from: http://www.mayoclinic.org/healthy-living/adult-health/in-depth/forgiveness/art-20047692 

You are not born with Inner Strength, You create it

In life we all have demands upon us as well as stresses, vulnerabilities, pain etc. that all require us to pull strength within ourselves to get through it. This task is sometimes easier said than done. Gaining and maintaining inner strength is important because it allows us to be more resilient to the hardships that life throws at us. Below are some steps we can take to gain inner strength. 

• Take time to reflect
• Spend some quiet time by yourself to reflect on the qualities that make you who you are. 
• Affirm those qualities
• What qualities make you unique? Turn those qualities into affirmations by making them “I am” statements. Choose 3 statements and repeat them every morning to yourself. 
• I am a good personI am caring
• I am loving and thoughtful
•  Learn to say “No”
• Never over-commit yourself. Knowing what you can and cannot do keeps you honest and true to yourself without building resentment towards others. 
• Do what gives you happiness
• Be happy in every decision you make and everything you choose to do. Keeping yourself happy is also keeping yourself strong. 
• Focus on the positive 
• Even in the worst situations, there is always some glimmer of hope or positivity. Choose to focus on the opportunity the situation presents or if it can be considered a learning experience. 
• Be open for the best
• Always keep an open and receptive mind. You never know what good is right around the corner! Prize yourself
• Always celebrate your personal “wins” in life. 
• Focus on the goodness of your intentions and actions. If you only put an emphasis on your failures, you may lose motivation to succeed.
• Say Thank You to life
• Be grateful for the things you have right now. Keeping at attitude of gratitude will help you get through life’s worst storms. 

Written By: Jenai Muhammad, graduate level intern, Loring Therapy, LLC

Edited By: Charity M. Loring, LMSW

 www.loringtherapy.com 

Adapted from: http://www.huffingtonpost.com/anne-naylor/12-ways-to-build-your-inn_b_224601.html 

Music & Mental Health

Music and Mental Health

Music is an integral part of our lives.  What we don’t often realize are the therapeutic benefits that are attached to music.  When we’re trying to study we often turn to classical music, if we’re exercising we turn to music with a steady beat, and at parties or social events we highlight music that evokes dance.  These are just a few examples of how music plays a role in our experiences.  

When we utilize music to help us deal with emotions, to encourage us to keep running, or as a tool to release anger, we’re using a healthy coping skill which can allow for focus or release. 

Try to pay attention to the music you turn to when you’re experiencing specific emotions.  How does it make you feel?  Be mindful of your reactions and emotional response so you can implement particular songs or types of music when you’re trying to tackle a specific task or emotion.  

Research indicates that while listening to music can significantly improve our moods, playing an instrument or creating music is also a great tool to harness and release emotions.  Creating music can not only improve your focus and brain function, it can allow for artistic release while often acting as a bridge to connect with others.  

Music can help us in so many endeavors on so many levels, but avoid listening to songs that may be triggering.  Just as music can help us to focus and cope, it can also trigger depression or anxiety.  If you notice certain music or songs are associated with a negative experience or if the music is unappealing to you, then be mindful of what songs or types of music you turn to when you are trying to improve mood or complete tasks. 

Music is a powerful tool, use it to your advantage as much as possible!  Happy listening and creating! 

Written by: Amanda Furca, Graduate Level Intern, Loring Therapy LLC

Edited by: Charity M. Loring, LMSW

loringtherapy.com

Adapted from the article, “How Music Affects our Mood,” by Suzanne Boothby.

URL:  http://www.healthline.com/health-news/mental-listening-to-music-lifts-or-reinforces-mood-051713#1

What is "Fly on the Wall" Therapy?

As a Mental Health Therapist, I sometimes practice a Couples Counseling Therapeutic Technique I created called "Fly on the Wall" Therapy.

What is "Fly on the Wall" Therapy?

"Fly on the Wall" Therapy is a technique used when the couple is in session with the Therapist but only 1 person gets to speak for 1/2 hour with the therapist while the other person observes. The last 1/2 hour of the session, both people have equal opportunity to communicate with the Therapist and each other.  The following session allows the next person to have the first 1/2 hour to communicate with the Therapist while the other person observes. Sometimes "Fly on the Wall" Therapy consists of dedicating the first 1/2 hour to one person, then the last 1/2 hour to the other person.

Why do this?

1. It fosters a safe environment for each person to express how they truly feel with a professional involved. 
There may be times when an individual may be fearful to express something important to their partner.  When a Therapist is present, it is the Therapist's job to make sure there are no interruptions or arguments and that the individual gets their due time in being heard. A professional Therapist makes sure that everything being communicated is done so in a respectful and open manner.

2. It teaches Active Listening.
Active Listening is a Counseling Technique where the Listener is attentive to what the other person is saying without interruption.  During active listening, the Listener is encouraged to try to not formulate their response until the other person is done talking. Once it is the Listeners time to speak, they will reflect back, without opinion, what the other person said while making eye contact with their partner. Once the reflection is done, then the Listener responds with their own opinion and feedback.

3.  Most times, in the first 1/2 hour, the Speaker tends to be very honest about their perspective on their partners actions AND their own actions.
When someone is in a Therapy Session where they know their perspective is being over heard, they tend to take more accountability for their actions than if their partner was not in the room. This allows for more self reflection and personal responsibility on the speakers end.

This Technique can also be used at home as a Therapeutic exercise for Couples.  Although there is not the participation of a professional to mediate, it is still a good exercise for practicing Active Listening and Personal Accountability.

Author: Charity M. Loring, LMSW
Ms. Loring is a Clinical Therapist in her Private Practice, Loring Therapy LLC.
Loring Therapy LLC is located in Garden City, MI.
www.loringtherapy.com