Not all New Year’s resolutions focus on finances, weight, and general health, some extend into our mental and emotional health as well. Here are some practical and manageable mental health resolutions that you may find helpful at the start of the New Year, as this can be a particularly hard time on our mental and emotional wellness.

1. Commit to being physically active each day.

Studies have shown there is a link between mental and physical health. Start light and incrementally increase the amount of time, repetitions and activities each day or week. Cultivate what works for you and begin finding a steady schedule that is manageable and still challenging!

2. If you feel overwhelmed by mental and emotional challenges, have the courage to seek help.

Asking for and finding help can be the hardest thing to do sometimes yet the most beneficial. While there is still a stigma associated with seeking the aid of mental health professionals in the US, seeking out the assistance of a certified professional to sort through our mental and emotional baggage is one of the healthiest things we can do.

3.  Recharge your mental and emotional batteries.

Commit to carving out some time each day to “shutting down” and doing something for yourself that helps you rest. Research shows that taking purposeful breaks (anywhere from 5–30 minutes) from work and studies increases your energy, productivity, and ability to focus. Keep in mind: social media doesn’t work well as a “purposeful break” Whatever allows you to relax, it’s a great time of year to pick up a new hobby, start a new collection, etc. 

4. Diligently speak nicely about and to yourself, treat yourself with respect and love.

All good things begin from within, and a positive outlook on ourselves is a key to attracting more positivity into our lives. Don’t be too hard on yourself. Try to catch yourself when you become negative and adjust accordingly to the situation with compassion and acceptance. Researchers have found that positive self-talk can help immensely with work performance, learning, self-awareness, and managing anxiety. Positive self-talk reframes the way we look at stressful situations and how we can approach them → Going from “this is too difficult” to “I can do this!”

5. Commit to being actively involved in your community somehow.

Whether you join a new  local environmental group or start volunteering your time to one of the many foundations for the homeless or elderly, by serving others you heal, it’s that simple. The scientific evidence showing this is overwhelming. You will feel better about yourself while helping the people around you, cultivating a higher sense of self purpose and community. Get out there and be a part of something bigger than yourself!

Remember to take it one day at a time and do what works for you. No two people are the same biochemically so that means emotionally and mentally as well. We are all so unique, what works for someone else may not work for you. Keep adjusting, stay positive and patient with your mental processes and changes. See the new year as a beautiful adventure towards your self discovery and balanced wellness instead of a series of arduous obstacles. Be blessed, Happy New Year!

* The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. 

At Tight Lines … Together We Can

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1. Stress/Anxiety Reduction

Stress reduction and anxiety is one of the most common reasons people start meditation.

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress. 

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. 

2. Depression Management

Another brain region associated with depression is the amygdala, or “fear center.” This is the part of the brain responsible for the fight-or-flight response, which triggers the adrenal glands to release the stress hormone cortisol in response to fear and perceived danger. 

These two brain regions work off each other to cause depression. The hippocampus  gets worked up reacting to stress and anxiety, and the fear center response leads to a spike in cortisol levels to fight a danger that’s only in your mind. Research has found that meditation helps break the connection between these two brain regions. “When you meditate, you are better able to ignore the negative sensations of stress and anxiety, which explains, in part, why stress levels fall when you meditate,” says Dr. Denninger.  Meditation also greatly helps the brain by protecting the hippocampus (a brain area involved in memory).

One study discovered that people who meditated for 30 minutes a day for eight weeks increased the volume of gray matter in their hippocampus, and other research has shown that people who suffer from recurrent depression tend to have a smaller hippocampus.

3. Lowers Blood Pressure

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function. High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke.

A meta-analysis of 12 studies enrolling nearly 1000 participants found that meditation helped reduce blood pressure. This was more effective among older volunteers and those who had higher blood pressure prior to the study.

One review concluded that several types of meditation produced similar improvements in blood pressure.

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the “fight-or-flight” response that increases alertness in stressful situations. Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

4. Strengthens Immune System

Consistent meditation has been shown to reduce the body’s stress response, resulting in less inflammation and decreased risk of conditions such as chronic pain, fatigue and heart disease. 

One study found that the participants who meditated produced more antibodies than those who didn’t. Another study also determined that mindful meditation and breathing could reduce stress-related immune responses.

Meditation has been proven to be an effective preventive and treatment practice to fight against a multitude of brain and heart diseases. It can even help slow down the progression of HIV.

5. Improves/Restores Memory

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests.

Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers. In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia.  

The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

6. Regulates/Stabilizes Mood

Some forms of meditation can lead to improved self-image and a more positive outlook on life. 

One recent study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group. 

Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals. 

Some forms of meditation can improve depression and reduce negative thoughts helping to control mood swings. It may also decrease levels of inflammatory cytokines, which could contribute to depression.

7. Increased Self-Awareness/Kindness

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.nA meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples’ compassion toward themselves and others. One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent. In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced 

8. Helps Fight Addiction

Through mental discipline you can develop meditation that may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors. 

Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their challenges. 

One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months.

Learning about meditation

There are many online tutorials that teach you the basics of meditation. (You can find guided meditations from the Benson-Henry Institute at /bhi.) You also can gain further insight and instruction by reading books from top meditation experts like Jon Kabat-Zinn, Jack Kornfield, and Tara Brach. Many local yoga studios also offer beginning and intermediate meditation classes.

* The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. 

At Tight Lines … Together We Can

At Tight Lines you will be greeted with a non-judgmental, smiling face that will make the experience feel more like visiting family than a medical appointment. At utmost importance is building a trustworthy relationship with all patients. Get in touch with us to make an appointment.

Holidays are around the corner and with that, stress can come from all directions. Without the awareness or effective techniques to manage and deal with these stressors, we are likely to have mental and physical health problems as a result. No one can simply remove themselves from the daily stressors of life, but by learning how to manage and mitigate them with good practice and techniques we can allow ourselves to live a healthier and happier life. With a little planning and some positive thinking, you can find peace and joy during the holidays.

Common effects of stress: 

Indeed, stress symptoms can affect your body, your thoughts, feelings, and your behavior. Being able to recognize common stress symptoms can help you manage them. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

Address the stress:

Being aware of what causes stress in our daily life is not always as easy as we would like to think… We often simply find a ways to manage around them or even working through them, without acknowledging that they are present or getting any closer to there root cause. As we all know, recognizing the problem comes before we can actually work on creating the solution. By simply allowing ourselves to be aware of what causes us stress is the MOST important 1st step to properly begin working on them. Stress is subjective —  it is not measurable with tests. Only the person experiencing it can determine whether it’s present and how severe it feels. A healthcare provider may use questionnaires to understand your stress levels and how it affects your life. Consulting a healthcare provider can give a greater understanding of how to manage and deal with stress. 

Beat the stress:

Learning how to manage your stress takes practice, but you can — and need to — do it.

Here are 5 ways to make it easier.

1. Exercise

Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood. But you have to do it often for it to pay off.

So how much should you exercise every week?

Work up to 2 hours of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports.

Focus on setting fitness goals you can meet so you don’t give up. Most of all remember that doing any exercise is better than none at all.

2. Relax Your Muscles

When you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by:

• Stretching
• Enjoying a massage
• Taking a hot bath or shower
• Getting a good night’s sleep

3. Deep Breathing

Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it. Just follow these 5 steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.
2. Close your eyes.
3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.
4. Slowly take deep breaths in and out.
5. Do this for 5 to 10 minutes at a time.

4. Eat Well

Eating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.

5. Slow Down

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:

• Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late.
• When you’re driving on the highway, switch to the slow lane so you can avoid road rage.
• Break down big jobs into smaller ones. For example, don’t try to answer all 100 emails if you don’t have to — just answer a few of them.

 Get support if you need it. Holidays can sometimes trigger anxiety and depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. You may feel embarrassed to ask for help, or you may think that you’ll get over “the blues” on your own. treatment to get better. 

Takeaway

When it comes to stress, it’s important to listen to what your body and mind are telling you. If a situation is too stressful, ask yourself why you feel the way you do and consider what you can do to better manage your stress.

By learning how to cope with day-to-day stress, you can be better prepared to tackle holiday stress.

Dealing with stress effectively doesn’t come easy right away. It takes practice and time. Using these tools makes it easier and puts us on the right path.

* The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. 

At Tight Lines … Together We Can

At Tight Lines you will be greeted with a non-judgmental, smiling face that will make the experience feel more like visiting family than a medical appointment. At utmost importance is building a trustworthy relationship with all patients. Get in touch with us to make an appointment.