FIVE EASY WAYS TO PRACTICE MINDFULNESS

We all get stuck, stuck in our thoughts, stuck in our routines, and stuck in our feelings. The invention of electronic devices often robs us of opportunities to experience the complex beauty of the present moment.  Though our bodies are physically present rarely are our minds. The term mindfulness was coined not too long ago, (1979), however mindfulness practice originates thousands of years ago from Eastern religions including Hinduism and Buddhism. Mindfulness is defined as intentional consciousness of our activities and surroundings.  Just by being aware of the sensory world around us, we experience mindfulness. Mindfulness comes with countless benefits including clarity of focus, decreased stress, lowered heart rate, and lowered anxiety levels. Mindfulness is one of my favorite counseling tools to use because with regular practice, it regulates anxiety, stress, and anger.  The great thing about mindfulness is that it can be incorporated into almost every daily activity!

EAT MINDFULLY

Something routine as eating can be turned into a mindful activity. Instead of eating your food in a rush, give yourself the time to savor the meal.  Sit down at a comfortable spot, and experience the taste and texture of the food. Allow your tongue to welcome any fusions of flavors from your meal. Most important when eating mindfully is to put away electronic devices. These devices only serve to distract us.

GET LOST IN THE FLOW OF WHATEVER YOU ARE DOING

My favorite time to get lost in the flow is when I’m cleaning or writing. Whether you like to clean or do something else, any activity you are immersed in is a great way to be mindful.  If you find yourself being distracted away by your thoughts, gently acknowledge it, and guide yourself to what you were doing. Mindfulness does not mean avoiding every thought, but observing these thoughts like passing ships and returning to the present.

TAKE MENTAL PICTURES

Many of us take countless pictures to share on snapchat, Instagram, or Facebook, but how often do we fully experience the awesomeness of what is in front of us? The next time you are at a concert, a festival, or some other event, take one picture and then put away the phone. When you are not fidgeting with your phone to take the perfect picture, you allow yourself to experience the moment to its fullest.  Use your senses to snap “mental pictures” of your surroundings.

PRACTICE MINDFUL DRIVING

If you are anything like me, I have a habit of listening to music or NPR (National Public Radio) on my way to work. Usually I am present enough to pay attention to traffic lights and oncoming cars, but rarely do I drive in silence and observe all that is around me. The next time you are driving to or from work, take the first five or ten minutes of your drive to practice mindfulness. Take notice of your breathing, how your body feels, the road, and traffic around you. Check out this link: https://www.wildmind.org/applied/daily-life/mindful-driving for ten ways to practice mindful driving.

JOURNAL DISTRACTING THOUGHTS

Thoughts getting in the way of you being present? Write them down! Our minds get so cluttered with mind chatter; often we end up in endless cycles of thoughts that make it difficult for us to be focused on the present. Don’t think of what to write or how you are going to write, just write! Doesn’t matter if it’s scribbles, words, or phrases. Writing for five or ten minutes each night before bed is a great way to release any lingering worries and thoughts that may make it difficult to sleep.

Most of the activities listed above are ones we do on a daily basis.  The only ingredient which makes these activities into mindful activities is awareness. Practicing mindfulness doesn’t mean avoiding unwelcome thoughts, but rather acknowledging they exist and focusing back to the present.

8 Ways to Thaw Away the Winter Blues

Blog Post Written by Child and Adolescent Counselor Kavita Adatia.

If you feel lethargic, down, and energy is depleting like an old phone battery, you are not alone. Though winter months are accompanied with holidays, a new year, cozy sweaters, and delicious hot chocolate, it is understandably a hard time for people. A small population (about 4 to 6 %) is diagnosed with SAD (seasonal affective disorder). Individuals diagnosed with SAD experience a significant shift in their moods when the days shorten. Although you might not have SAD, it is not out of the ordinary to feel down and in the dumps during this time of year. Fortunately, there are eight things you can do to thaw away those winter blues. Continue reading to learn how:

1.      SPEND TIME OUTSIDE/LET IN THE LIGHT.

During winter months, days shorten and nights lengthen.  Though it might be cold outside, consider spending time outside when the sun is out. It is extremely common to feel like staying inside in on a cold and snowy day. However, doing so means we do not get exposure to the sun, and this is one of the ways we can get vitamin D. There are many fun things to do outside, and your town may have some fun local events planned.

2.      GET SOME EXERCISE

It can be tempting to stay idle inside, eat to our hearts content, and not be active. After all it’s cold, you are low on energy, and the thought of putting on all those layers of clothing to go outside can seem like a chore. Do not let the fact that it is cold outside keep you from your exercise routine. Exercise releases the feel-good chemicals, endorphins, in our brain. The release of this chemical works similarly to how morphine works in our body and triggers a positive response in our bodies.

3.      EAT NUTRITIOUS FOOD

A low mood and poor sleep habits can entice us to reach for those foods high in carbs and fat. Instead, keep a healthy and balanced diet during the winter months to improve those down in the dump moods. Your diet should include foods like lean proteins, dark chocolate, bananas, berries, turkey, berries, and foods with Omega 3 fatty acids, folic acid, vitamin B12, and vitamin D.

4.      GET ENOUGH SLEEP

Adequate sleep is key when it comes to thawing away the winter blues.  Furthermore, eight hours of undisturbed sleep can help lessen low moods caused by the winter months. On the other hand, getting too much sleep can make us feel sluggish and more tired than usual. The solution is to keep a consistent bed time schedule and prepare an area that is conducive to a good night’s sleep.

5.      SEEK THE LIGHT

Light therapy is a very popular treatment for those who have SAD and can also help you if you struggle with the darkness that comes with winter. The bright light from a light box mimics the daylight from outside. If you are considering a light box for your winter blues, consult with a healthcare specialist or counselor to determine which light box best serves your needs.

6.      GET INVOLVED IN AN INDOOR HOBBY

Getting involved with a hobby can alleviate boredom and restlessness during the winter. If you used to write, draw, read, or do arts and crafts, and haven’t for a while, now is the time to resume. Winter time is also a great time to start something new, so if you have been eyeing that musical instrument you got for Christmas, now is the perfect time to start!   

7.      SOCIALIZE WITH FRIENDS AND FAMILY

The winter months may tempt us to keep to ourselves, but spending time with friends and family may be just what the doctor ordered. Consider scheduling some time with people who energize and lift your mood when you are feeling down.

8.      SEE A COUNSELOR

If you still find yourself struggling with low moods during the winters and have tried everything such as light therapy, exercise, getting enough sleep, and keeping a balanced diet, talking to a mental health counselor can be a great next step. A counselor can work with you to determine the best ways to work with low energy and low moods, and can also customize a treatment plan that works for you. The most popular treatment is cognitive behavioral therapy which involves teaching you how to change your thinking in order to improve the way you feel. If you would like to see a counselor, head on over to: http://www.holdinghopeservices.org/about-us/ to schedule an appointment with one of our talented and caring clinicians!

Three Tips to Declutter Your Mind

Sometimes it feels like the world is so full of clutter.  There is noise in the streets, social media, and a house full of stuff. It can be overwhelming. I have found some simple ways to declutter my life that hopefully will help you as well. There is nothing like a clean house and a clean “world” to give you peace, allow you view your life with hope and be ready to face whatever struggle comes your way.

TURN THE VOLUME DOWN

Many times we get used to having the TV or the radio on as constant background noise. This is really just a way for us to not be alone in the silence. Consider that silence may be just what we need. Silence can be a helpful state, once you get used to it. Take some time and pay attention to the noise all around you. Try to find a place in your home or on the drive to work where you can just shut it all off and be alone with yourself. Turn off your radio or TV and just take note of what is around you. Feel the steering wheel in the car or the cushions of the chair. You can spend this time thinking about nothing or thinking about what you might have on your plate for the day. The lack of white noise distraction will allow you to be able to pay complete
attention to that thing you are focusing on. This little shift of sitting in silence can make a vital difference in your calm.

CLEAN YOUR SPACE

Sometimes we get to the point that our space is so full of things to
do that we don’t even know where to start. Your kitchen table is piled high mail and papers and the laundry basket is sitting in the corner. Try picking a specific space in your home or
office where you like to spend time. Take everything out of the space and then bring in
only the items necessary to accomplish the tasks you do in that area. You may be amazed at how little you actually need and how many items you don't even miss. Make piles of donations, recycling, and garbage. What an accomplishment! Wouldn’t it be great to create a clean space where you can focus on the task at hand.  With the clear space you won't be constantly reminded of what you haven't yet completed and the desire to clean up before you spend time in your space. You will likely be surprised at how much you can complete in the decluttered space!

CLEAN UP YOUR RELATIONSHIPS

There are times when we are so busy being with people and doing for people that we forget to do for ourselves. Do you have any relationships where there just seems to be too much noise or drama for you? It may be an old friend or family member that just seems to take more than they give. Maybe it is a co-worker who can't carry their own weight. Take a look at your relationships and evaluate whether you are getting out of them what you are putting in.
Obviously, there are some relationships that are not equal, such as a caregiving
relationship where the person you are giving to is not capable of giving more or even
equally to you. Those are relationships that you have where you need respite. However, there are a lot of relationships of choice.  If you evaluate your relationships and find there are some that are draining you, set some boundaries, , look at setting limits with your time and investment with them. I am not suggesting you get rid of an old friend or loved one, I am merely suggesting that you choose how much time and energy you are going to invest in the relationship.  You be the driver in your relationships.  This will allow you to clean up your personal commitments so you have the freedom to make choices about how you spend your time.

If you need help “cleaning up”, talk to someone who can help you prioritize your clutter. Invest in yourself.  You are worth it!

3 Tips to Declutter Your Mind is authored by Shari Matthews Huizar LCSW.  Shari is a bicultural/bilingual (Spanish/English) therapist with Holding Hope Services.  She has a passion for working with individuals struggling with cultural issues.  She works with adults and families, helping them meet their goals, heal the hursts, and live fully and loving in their relationships and in thier life!

Live the Holiday Season - Don't wish time away

It is the holiday season!  Ideally, we are connecting with family and friends and acknowledging all for which we are grateful. 

I was listening to a Christmas song –“This Christmas Moment” - my old high school BFF created and performed with the group Digital Soldiers.  (Don’t anyone say I won’t splurge and spend .99 cents on an old friend!) 

"This Christmas Moment - Digital Soldiers"

It is a great song but it also prompted me to think about how many times I hear people say they hate the holiday season and they just can’t wait till it is over.  It is almost as if it is not connected to a real feeling but an ingrained habit on how tiring the season may be. 

This holiday season – Don’t wish time away.  (Actually, try to never wish time away.)  This is what life is.  Enjoying people in our lives.  Connecting with the world around us.  Even if you are away from family or friends or feel alone – there are moments you can connect with the now.  Take a moment of quiet and look at that neighbor’s house with the beautiful Christmas Lights.  Recognize when someone goes out of their way to help someone else.  Honor the commonalities you see with others – especially those we call family and friends - rather than all that divides us.  Take action to fight the injustices that are keeping you up at night and engage with all your being.  If you are making or buying gifts, try to stop and enjoy it rather than just checking off one more task on your to-do list.  Share the stories of your history and your personal holidays with those around you.  Even if you don’t celebrate any of the holidays from around this time of year – focus on what you do celebrate and make an effort to fully engage in each moment – don’t just wait for it to be over.  If you want to take your kids on the Polar Express – do it.  If you want to look at the lights at an arboretum. Do it!  If you want to find a beach to rest on - do it.  If you want to play nonstop holiday music – do it.  Just don’t hibernate counting the days to January.

Embrace the secret Santa exchanges (or as my work team is doing this year, a secret menorah exchange) at work and the holiday parties and the bustle of the seasons.  Write out Christmas cards to connect with those who come in and out of our lives.  Go to the holiday concerts and school activities.  Create your own ritual for those with whom you can no longer share your holidays.   Embrace the quiet moments you do find - relish them more because they may be far between.  If you feel lonely or sad – feel those feelings – it is all part of the gloriousness of life!

There is never enough time.  There are no guarantees that all the people you love – or even yourself – will be here next year.  Stop yourself when you start to complain about the busyness.  When you hear yourself say that you just want the season to be over – recognize and remind yourself that you really want to enjoy this time of year and remember you have the power to enjoy it.

Live your life.  Actively live your life.  There is never enough time – Don’t wish any of it away.