5 Tips for Decompressing after work

• Breathe

1. 1. • Focusing on your breathing, even for five minutes, can help you to step out of the Fight or Flight response that you’re likely in and switches your parasympathetic nervous system on so that you can rest. If you want to keep it simple, breathe in for the count of four and breathe out for the count of four. 

• Phone a friend

1. 1. • There’s nothing better than a good chinwag. Give someone a call who leaves you feeling uplifted to kick start a state of relaxation. Curious as to why phoning a friend makes a difference? When we connect socially with someone we care about, we engage our Limbic System in a positive way. The Limbic System is responsible for our emotions, so by changing your emotional focus from stressing to socializing, you’ll end up feeling relaxed and calm by the time you hang up the phone.

• Give yourself a sleep edge

1. 1. • If your week has left you feeling overwhelmed and run down, give yourself the gift of a good night’s sleep. To set yourself up for a restful night, a great science-backed hack is to have a hot shower and then go to sleep in an air-conditioned room. Want to know why this works so well? During your hot shower, your blood vessels in your skin will fill with blood (think of that nice rosy glow you have post hot shower or exercise). Then when you step into the aircon, the rapid drop in temperature will stimulate a reversal of that process – with blood rushing from your extremities to your vital organs. The rush of blood to your vital organs will put you in a state of ‘rest and digest’, by activating your parasympathetic nervous system, which is responsible for long-term survival.

• Exercise

1. 1. • There’s nothing quite like an endorphin rush to get your head out of the work mode and into a state of relaxation. Whether you’re a runner, a pilates-er or a crossfit-a-holic, spending as little as 20 minutes in workout mode will allow your body to release endorphins that will leave you feeling euphoric. Another fascinating result of regular exercise is that it gives your body the opportunity to practice responding to stress. According to Dr J. Kip Matthews, a sports and exercise psychologist, regular exercise allows your body to streamline communication between the systems involved in the stress response. That’s why the less active we are, the more challenged we are when dealing with physical and emotional stress.

• Write a to-do list

• • • If you just can’t stop thinking about the things you need to do at work, get them out of your mind and onto paper. Write a to-do list or journal your thoughts for five minutes. This will give you the mental clarity you need to relax by getting all those work-based thoughts down on paper in a structured plan. The best bit is it also gives you an opportunity to visually see your progress as you tick items off when you’re back in the office on Monday.

(source: https://pragmaticthinking.com/blog/relax/)

https://essentialjourneycounseling.com/1404-2/

5 Tips for Mental Health & Working from Home:

1.Create Routines:

• Maintain a to-do list and highlight the three most important tasks or projects. To-do lists can easily become overwhelming if we find ourselves suddenly listing everything we feel we need to get done. Selecting the three most important items allows you to stay focused and tackle easy wins. 
• Continue to celebrate wins by sharing with teammates or peers online as you would at the watercooler.
• Keep a regular schedule by time blocking and share your calendar with your co-workers or peers. Be realistic and honest about any new stressors added to your plate and ask for support where you need it

2. Designate a regular, quiet workspace and keep it organized, inspirational, and clean

• Separate your workspace from spaces that are associated with leisure time.
• Post inspirational quotes or motivational messages near your desk. 
• Include plants, natural light, candles, and other items that boost your mood in your workspace.

3. Meal prep and stay hydrated

• Take advantage of being able to make a hot meal on occasion.If you are used to grabbing meals on the go or don’t have time to make meals every day, have weekly lunches prepared in your refrigerator. 
• Schedule regular meal times and incorporate healthy foods when available. 
• Keep a refillable water bottle at your desk. Your mind and body need water to function properly.

4. Plan ahead and ask yourself: 

• What office/school supplies do I need at home?
• What are my most productive times of the day? (Schedule meetings and projects accordingly.)
• What regular appointments do I have that I can carry over to digital meetings?
• What new challenges am I facing due to being remote that I should communicate to my supervisor or professor?

5. Take smart and mindful breaks

• Take a lunch break while including one of the following: practice mindful eating, take your lunch outside, or enjoy a virtual lunch with a colleague.
• Take quick breaks throughout the day as needed.  Some examples:
• Re-energize by going for a walk or run outside or do a home workout video.
• Disconnect from electronics when you need a mental break.
• Meditate, pause, or reflect.

(source: https://www.activeminds.org/blog/tips-to-stay-mentally-well-while-working-from-home/)

5 Tips for maintaining great mental health in the workplace:

1. Check in with yourself.
   • When was the last time you took a moment to really check in with yourself? Most of us don’t evaluate our feelings, stress levels, or mental wellbeing as much as we should. Make it a goal to check in with yourself at least once every workday. Try keeping a mood journal to help track your thoughts and moods throughout the day.
2. Socialize.
   • Believe it or not, workplace relationships play a big role in mental health and job satisfaction. Research has even found that those with better relationships in life tend to live longer. Don’t be afraid to socialize more with your colleagues or attend a work outing. If your office doesn’t currently support social connections in the workplace, bring that to your employer’s attention. Every company should offer opportunities for social engagement.
3. Practice positive thinking.
   • Research has shown that positivity has a tremendous impact on our physical and mental health. It can help lower blood pressure, reduce stress, and boost your resilience to difficult situations. Stay mindful of your negative thoughts throughout the day, and try to transform those negative thoughts into positive ones.  
4. Know when you need a break.
   • Use up that PTO! Time off from work is extremely important to your mental health. A study conducted by Marshfield Clinic of 1,500 women determined that those who vacationed less than once every two years were more likely to suffer from depression and chronic stress than women who took vacations at least twice a year. If you’re feeling overwhelmed at work, it might be time to utilize your vacation time ASAP.
5. Leave work at work.
   • It’s important to distinguish the line between work-life and home-life. When work-life starts to trickle its way into your home-life, your work-life balance will begin to suffer. Try to avoid checking work emails after work hours or during the weekend.

(source: https://info.totalwellnesshealth.com/blog/foolproof-tips-for-staying-mentally-healthy-at-work)

https://essentialjourneycounseling.com/1397-2/

It can be hard to discern whether your teen’s emotions or behaviors are developmentally appropriate or pathological. The frequency, duration, and intensity of your teen’s symptoms are useful indicators of a mental disturbance. The list is intended to help distinguish between typical adolescent moodiness and a mental illness. 

Here are warning signs parents should be aware of:

• Decrease in academic performance
• Changes in sleep patterns: sleeping all day or staying up all night
• Changes in eating habits: lack of appetite or increased hunger
• Weight Changes: weight gain or weight loss
• An intense fear of weight gain or concern with appearance
• Excessive worry that negative impacts daily activities
• Loss of interest in previously enjoyed activities
• Periods of sadness lasting for 2 weeks or longer
• Sudden overwhelming fear without a cause
• Extreme moodiness
• Difficulty concentrating 
• Isolation
• Irritability
• Substance use 
• Fatigue 
• Crying spells
• Suicidal or homicidal thoughts
• Self-harm
• Noticeable changes in personality
• Harmful Conduct: bullying, fights, fire-setting, a strong desire to harm people or animals 
• Difficulty percieving reality: delusions or hallucinations
• Inability to carry out daily activities or handle daily problems and stress

If your teen identifies with any of the symptoms, call today to schedule an appointment with a mental health professional. If your teen is in an immediate crisis, please call 911.

References: 

Child Mind Institute. (n.d.). 11 simple signs a child may have a psychiatric disorder. Retrieved from https://childmind.org/article/11-simple-signs-a-child-may-have-a-psychiatric-disorder/#quickread

National Alliances on Mental Illness. (n.d.). Warning signs and symptons. Retrieved from https://www.nami.org/About-Mental-Illness/Warning-Signs-and-Symptoms

By: LaTonja Pickett, LCSWA

When you’re a teenager, it is natural to have a “when I’m older” mindset. You may believe that you will soon hold power to make life-altering decisions when you’re an adult. However, in reality, you already own that power. Life is all about choices, and the ones you make today will impact your future. The friends you pick, the college you will attend, the career path you choose, or your decision to have sex or use drugs are all part of your decision-making power, and each choice has its own set of consequences.

So, how does one make big decisions? First and foremost, decision-making begins with oneself. All of your choices are based on your sense of self-worth. How you view yourself will influence your actions, relationships, and what you will allow in your life. Cultivating self-love will help you avoid making decisions that compromise your character and future. Here are a few steps you can take to help enhance your decision-making skills.

1. Cultivate your sense of self: learn to love yourself and discover your likes, dislikes, wants, and needs.

2. Evaluate your choices and the alternatives

3. Brainstorm: find creative solutions

4. Practice decision-balancing:  weigh the pros and cons by analyzing the risks, benefits, and losses of each decision

5. Seek advice from trusted individuals

6. Move forward knowing you made the best decision for yourself