Tag Mental Health

The power of gratitude – We’ve all heard that old saying, “Count your blessings.” It turns out there may be some truth to that. A growing body of research suggests that gratitude may have a powerful impact on our mental health, can reduce stress, improve sleep, and increase overall well-being. Let’s take a closer look at what the science says about gratitude and mental health and how gratitude can improve your mental health.

The Science of Gratitude

A number of studies have found that gratitude is associated with greater levels of well-being. In one study, participants were asked to keep a weekly journal in which they recorded their thoughts and feelings about various life events. The findings showed that participants who wrote about things they were grateful for were more likely to report higher levels of well-being than those who did not focus on gratitude.

Other studies have found that gratitude may also help reduce stress and anxiety, improve sleep quality, and boost self-esteem. One study even found that gratitude may help protect against depression. Given all these potential benefits, it’s no wonder why so many people are interested in incorporating gratitude into their lives.

The Benefits of Gratitude | The Power of Gratitude

Giving thanks has been shown to have a number of benefits for mental health. For example, gratitude can:

• Reduce stress: In one study, participants who wrote about things they were grateful for had lower levels of the stress hormone cortisol.
• Improve sleep: Another study found that people who kept a gratitude journal slept better and felt more rested in the morning.
• Increase overall well-being: Research shows that gratitude is linked with increased feelings of happiness and satisfaction with life.

How to Incorporate Gratitude Into Your Life

If you’re looking to add more gratitude into your life, here are a few suggestions:

• Keep a gratitude journal: Every night before bed, write down three things you’re grateful for. This can be something as simple as “I’m grateful for my bed” or “I’m grateful for my family.”
• Write thank-you notes: Whenever someone does something nice for you, take the time to write them a thank-you note. This can be an email, text, or even a handwritten letter.
• Express gratitude to others: When you see someone doing something kind or helpful, tell them how much you appreciate their act of kindness. A simple “thank you” can go a long way.

Gratitude is more than just saying “thank you.” It’s an emotion that can have a powerful impact on your mental health. If you’re looking to reduce stress, improve sleep, and increase overall well-being, try incorporating some of these suggestions into your life. You may be surprised at how much difference it makes! For more info on how to incorporate gratitude to your routine call now

Are you feeling a bit overwhelmed and stressed now that summer is over? If you are, you are definitely not alone. This is when you head back to work, kids go back to school, and productivity increases. You might be stressed about changing your schedule, focusing on your routine, or even the holidays which are coming up fast. Luckily, there are some easy ways to reduce stress in the fall season.

Declutter Everything | Reduce Stress and Enjoy Your Autumn

Think of the fall season as the second spring of the year, and use this as an opportunity to declutter your home. Take a little time to clean your home and really declutter your workspace, bedrooms, and living areas. Clutter can create a chaotic and stress-induced mindset, which is the last thing you want.

Switch Up Your Daily Routine

If you want less stress during this season, it helps to refocus your daily routine and make some changes appropriate for the time of year. You already have daily routines, whether you realize it or not. This includes the same things you tend to do at certain times of the day. You can make small adjustments that really reduce your stress, such as waking up 20 minutes early to write in your journal before getting ready for the day, or adding in a little extra reading time with your kids before their bedtime.

Exercise with the Family

You probably know all the great benefits of exercising, from helping to manage your weight and give you more energy, to boosting your mood and helping you become more fit. But there is no reason to exercise along; in fact, getting the family involved can help reduce everyone’s stress in the fall.

This can be riding your bikes at a nearby park, spending a Saturday going on a hike, or staying in to have a dance party on a rainy day.

Plan Some Fun Activities | Reduce Stress and Enjoy Your Autumn

This fall season, you can lower your stress by planning some fun activities for the family or friends, but make sure they focus more on relaxation. Instead of trying to fill your schedule with as much as possible that requires a lot of effort, think about fun and relaxing activities like going apple picking, enjoying a local fall festival with your family, or having a girl’s night with friends.

Start Using a Daily Planner

Now is a great time to look at your goals and tasks, and make a schedule that shows exactly what to do and when. How does this help with your stress? It can keep you from getting too overwhelmed, and actually see that you can get all your tasks completed in a reasonable amount of time, without feeling like you are going non-stop.

Get a daily planner you love, that hopefully includes different layouts, like daily, weekly, and monthly calendar pages. This allows you to fill out your schedule, create to-do lists, and see what you have going on each day and week.

Need more info on how to reduce stress this autumn, call us today.

Fall Eating: Seasonal Foods to Add to Your Diet – When it comes to following a healthy diet, it isn’t all about calories and restrictions. You can still eat your favorite foods, but instead focusing on adding in more healthy options. This is easy to do when it comes to eating seasonally. For the fall, try to incorporate more of these fall superfoods into your diet.

Greens – Fall Eating: Seasonal Foods to Add to Your Diet

Fall is the perfect time to add more greens to your diet. There are many greens that are considered superfoods in the fall season, starting with turnip greens. If you haven’t tried them before, now is a great time. They are loaded with nutrients, like vitamin C and vitamin A, as well as a lot of vitamin K. You can also get calcium in turnip greens. These are a little bitter, so combine them with a citrus-based dressing.

Another green that is king of the show in the fall is kale. Start making some kale salads or add it to your smoothies, and you will be getting lots of the same vitamins – A, C, and K. It also has an excellent amount of antioxidants.

Veggies – Fall Eating: Seasonal Foods to Add to Your Diet

In addition to greens, there are some other veggies that are in season during the fall. While you can find these year-round, getting them while “in season” will mean more affordable produce, and often higher quality. This includes:

• Sweet Potatoes – Who doesn’t love a good sweet potato? You are probably used to enjoying these in the fall, where you get a slight sweetness with this complex carbohydrate. Make a healthier baked potato, slice it up into fries, or enjoy it mashed with some grass-fed butter.
• Cauliflower – Cauliflower is all the rage these days, since it is not only a taste most people can get behind, but because it is a low carb vegetable with a lot of versatility. It also happens to be in season during the fall.
• Brussels Sprouts – Brussels sprouts are also a fall superfood, and they contain some amazing nutrients, including fiber, folate, vitamin C, vitamin K, and antioxidants.
• Pumpkin – Pumpkin is one of the most popular vegetables in the fall, and for good reason. Not only is it delicious, but it can help increase your vitamin A and vitamin C.

Fruits

Fall is also a great time to add fruits to your diet! Some of the best fruits you can eat are in season during the fall, including:

• Apples – Fall is the perfect time to start eating apples if you haven’t been already. They are more flavorful and often more affordable as an added bonus. Try to look for apples that are firm, without bruises.
• Pomegranate – Pomegranates are a source of fiber and antioxidants, plus provide a slightly tart and sweet flavor in the fall season.
• Pears – Another great type of fruit to enjoy in the fall season is the pear. Pears are sweet and very versatile. You can eat them on their own, dipped in peanut butter, or even on a sandwich or topped on waffles for breakfast.

As the leaves start to change colours, it’s time to switch up your diet too! Add these seasonal fall foods into your meals for a boost of nutrition and health. Need more info on how to add colour to your diet, call us today.

In today’s hectic world, it’s easy to become bogged down in all the things we can’t control. From the never-ending news cycle to relationship drama, there’s always something vying for our attention and stressing us out. It’s important to remember, though, that we can’t control everything. What we can control is how we react to and deal with the things life throws our way. Here are a few tips on how to focus on what you can control to improve your mental health.

Take Time for Yourself Every Day – Focusing on What You Can Control

One of the most important things you can do for your mental health is to take some time for yourself every day. Whether it’s reading your favorite book, taking a relaxing bath, going for a walk outdoors, or anything else that brings you joy, carve out at least 30 minutes each day to do something that’s just for you. This will help you relax and recharge so that you’re better able to deal with whatever life throws your way.

Focus on Your Relationships

Another important aspect of mental health is focusing on your relationships. Spend time with loved ones, reach out to old friends, or join a club or group where you can meet new people. Nurturing your relationships will help you feel connected and supported, which can be crucial when times are tough.

Take care of Your Body 

It’s important to remember that your mental health is intrinsically linked to your physical health. Make sure you’re eating healthy foods, exercising regularly, and getting enough sleep. Taking care of your body will help improve your overall mood and well-being.

Asking for Help – Focusing on What You Can Control

It’s easy to get caught up in what we can’t control and let that affect our mental health. While we can’t always control what happens to us, we can control how we react and how we take care of ourselves. Asking for help is a great way to focus on what you can control and improve your mental health. When we ask for help, we’re taking charge of our lives and our wellbeing. We’re choosing to reach out and get support from others. This can be a really important step in taking care of our mental health. Asking for help shows that we’re willing to do what it takes to improve our mental health and wellbeing. It’s a sign of strength, not weakness. So if you’re feeling overwhelmed or struggling, don’t hesitate to reach out for help. You deserve it.

Remember that you can’t control everything in life, but you can control how you react to and deal with situations. By taking care of yourself, focusing on your relationships, maintaining a healthy lifestyle, and asking for help, you can improve your mental health and wellbeing.