Christmas Newsletter 2016
Geelong Bodi and Mind Wishes You A Very Merry Christmas
Everyone at Geelong Bodi and Mind would like to wish you and your loved ones a very Merry Christmas. We hope you enjoy every moment and make lots of wonderful memories. Stay safe and we look forward to seeing you in 2017!
The role of resilience in mental and emotional health
Being emotionally and mentally healthy doesn't mean never going through bad times or experiencing emotional problems. But just as physically healthy people are better able to bounce back from illness or injury, people with good emotional health are better able to bounce back from adversity, trauma, and stress. This ability is called resilience.
People who are emotionally and mentally resilient have the tools for coping with difficult situations and maintaining a positive outlook. They remain focused, flexible, and creative in bad times as well as good. While some people learn these skills in infancy, depending on the quality of the relationship with their primary caretaker, they can also be learned at any time later in life.
Improving mental and emotional health tip 1:
Connect face-to-face with others
One of the key factors in improving mental and emotional health and building resilience is having supportive people around that you can talk to on a daily basis. Humans are social creatures with an overriding emotional need for relationships and positive connections to others. We're not meant to survive, let alone thrive, in isolation.
- Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress. Interacting with another person can quickly put the brakes on defensive stress responses like “fight-or-flight.” It also releases hormones that reduce stress, so you'll feel better even if you're unable to alter the stressful situation itself.
- The key is to find a supportive relationship with someone who is a “good listener”—someone you can regularly talk to in person, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to the feelings behind your words, and won't interrupt, judge, or criticise you.
- Reaching out is not a sign of weakness and it won't mean you're a burden to others. The truth is that most people are flattered if you trust them enough to confide in them.
- If you don't feel that you have anyone to turn to, there are good ways to build new friendships and improve your support network.
Strategies for connecting to others:
Get out from behind your TV or computer screen. Screens have their place but communication is a largely non-verbal experience that requires you to be in direct contact with other people, so don't neglect your real-world relationships in favour of virtual interaction.
Be a joiner. Join networking, social, or special interest groups that meet on a regular basis. These groups offer wonderful opportunities for meeting people with common interests.
Improving mental and emotional health tip 2:
The mind and the body are intrinsically linked. When you improve your physical health, you'll automatically experience greater mental and emotional well-being. Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.
- Regular exercise can have a positive impact on mental and emotional health problems such as depression, bipolar disorder, anxiety, trauma, and ADHD.
- Exercise also relieves stress, improves memory, and helps you to sleep better.
- You don't have to be a fitness fanatic to reap the benefits. Even modest amounts of exercise can make a big difference to your mental and emotional health.
- Exercise is something you can engage in right now to boost your energy and outlook and help you regain a sense of control.
Tips for starting an exercise routine
- Aim for 30 minutes of activity on most days or if it's easier, three 10-minute sessions can be just as, or even more effective.
- Try rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing.
- Add a mindfulness element to your workouts. Instead of focusing on your thoughts, focus on how your body feels as you move—how your feet hit the ground, for example, the rhythm of your breathing, or the feeling of wind on your skin.
Improving mental and emotional health tip 3:
Many of us spend so much of our daily lives feeling stressed, we're no longer even aware of it. Being stressed feels normal. But when stress becomes overwhelming, it can damage your mood, trigger or aggravate mental and physical health problems, and affect your quality of life.
While social interaction and exercise are excellent ways to relieve stress, it's not always realistic to have a friend close by to lean on when you feel stressed or to be able to go out for a run. These other stress management strategies can help you bring things back into balance:
- Engage your senses. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.
- Use relaxation techniques to relieve stress. Techniques such as mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.
- Manage your emotions. Understanding and accepting emotions—especially those unpleasant ones many of us try to ignore—can make a huge difference in your ability to manage stress and balance your moods. See Help Guide's Emotional Intelligence Toolkit.
Improving mental and emotional health tip 4:
Let your diet support your brain
What you eat—and even more importantly, what you don't eat—has a direct impact on the way you feel. Wholesome meals give you more energy and help you look better, resulting in a boost to your self-esteem, while unhealthy food can take a toll on your brain and mood.
Our bodies often respond differently to different foods, depending on genetics and other health factors, so experiment to learn how the food you include in—or cut from—your diet affects the way you feel. In general, instead of obsessing over specific foods or nutrients, focus more on your overall eating pattern.
Foods that Adversely Affect Mood
- Trans fats or anything with “partially hydrogenated” oil
- Foods with high levels of chemical preservatives or hormones
- Sugary snacks
- Refined carbs (such as white rice or white flour)
- Fried food
Foods that Boost Mood
Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna
- Nuts such as walnuts, almonds, cashews, peanuts
- Leafy greens such as spinach, kale, Brussels sprouts
- Fresh fruit such as blueberries
Improving mental and emotional health tip 5:
Find happiness through giving
As explained earlier, there is an undisputed connection between social relationships and greater mental and emotional health, including lower stress and improved resilience, mood, and self-esteem. Now researchers are discovering that the greatest benefit of social connection stems from the act of giving to others. By measuring hormones and brain activity when people are being helpful to others, researchers have discovered that being generous delivers immense pleasure. Just as we’re hard-wired to be social, we’re also hard-wired to give to others.
This indicates that you have more control over your emotional health and happiness than you may have imagined. Supporting others is a learned skill that, with practice, can develop over time. Helping others is something you can learn to take pleasure in doing:
- Spend time with people who matter to you. Build relationships where you offer support to other people—and they’re able to offer support to you.
- Volunteer. The meaning and purpose derived from helping others can enrich and expand your life—and make you happier.
- For some, supporting others may not be instinctive and, at first, may even seem unrewarding. But like any learned behaviour, it can be developed. Start small, dedicating only small amounts of time and energy to helping others. When your efforts are rewarded with pleasure, you’ll likely want to be more generous.
Improving mental and emotional health tip 6:
Invest in self-care
The activities you engage in, and the daily choices you make, affect the way you feel and how much you're able to help yourself. These choices, in turn, affect those around you. Investing in self-care is as much about caring for others as it is for yourself. Only when you feel healthy and happy can you be your smartest, most creative, and most caring self.
Activities to pursue
- Get enough rest. To have good mental and emotional health, it's important to get enough sleep. Most people need seven to eight hours of sleep each night.
- Get a dose of sunlight. Sunlight lifts your mood, so try to get at least 10 to 15 minutes per day, or use a light box in winter.
- Enjoy the beauty of nature or art. Simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, or sitting on a beach.
- Engage in meaningful work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, playing an instrument, or building something.
- Get a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. Animals can also get you out of the house for exercise and expose you to new people and places.
- Have fun. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, read a good book, or talk to a friend. Fun and play is not an indulgence but a necessity for emotional and mental health.
Activities to limit or avoid
- Avoid cigarettes and other drugs. These stimulants unnaturally make you feel good in the short term, but have long-term negative consequences for mood and emotional health.
- Limit screen time. We all love our smart phones and devices but spending too much time staring at a screen denies you the face-to-face interactions that can meaningfully connect you to others.
- Avoid isolation. Living alone or a limited social circle due to relocation, aging, or decreased mobility can lead to isolation and an increased risk of depression. Whatever your situation, try to schedule regular social activities with friends, neighbours, colleagues, or family members who are upbeat, positive, and interested in you.
Alkalising Juice Recipe
This recipe is a great alkaliser when your pH levels are imbalanced due to illness, stress or diet, with so many alkalising juice recipes out there what's all the fuss about? Alkaline water hydrates every cell in our bodies and keeps our internal arteries and tissues running clean, clear and in vibrant health. Water is just one part of maintaining a delicate pH balance of 7.365 in our blood and tissues. I encourage you to go and read all about the simple and powerful effect that drinking alkaline water can have on your health!
- 1 peeled lemons
- 1 cucumbers
- 1 celery stalk
- 1 carrots
- 10 mls aloe vera juice
Press all ingredients through a juicer minus the aloe vera juice. Once you have made the juice, you can add the aloe vera juice. You can all throw all the ingredients with a little added water into a blender and blend until smooth.
Yes, its that simple, and oh so great for you!
Looking for a special Christmas gift? Gift vouchers are available from reception for all practitioners at Geelong Bodi and Mind or you can call 5223 2370 and have one posted to the address of your choice. Stress free gift giving? Done!
Check out the range of services we offer @ http://bodiandmind.com.au/