Real-Time Tools for Self-Care: Gratitude Gratitude has been said to be the single best predictor of well-being. The word ‘gratitude’ comes from the Latin word gratus, meaning pleasing or thankful. Saying “thank you” is an expression of gratitude and by acknowledging what you are thankful for, you are being grateful. The benefits of being grateful are numerous. Grateful people feel less pain, experience less insomnia, less stress, have stronger immune systems, experience healthier relationships, and do better academically and professionally. Grateful people report more moments of happiness and less feelings of envy or resentment. Gratitude or the state of being grateful can boost your mental and physical health and improve your overall mood and sense of well-being. Cultivating a gratitude practice is simple. Begin today by listing 3 things you are grateful for. I recommend writing them down in a daily log. They can be large areas of gratitude like family and health or smaller things you didn’t know to be grateful for like pre-packaged snacks and air conditioning. No gratitude item is too small. The key for this practice is not to repeat the same 3 things from the day before. A daily gratitude habit will challenge your mind to look for things to be grateful for. While your mind is on the hunt for things to write down, your attention will be shifted away from negativity and cynicism. What we see depends mainly on what we look for. “You’ll never find a rainbow if you’re looking down” ~Charlie Chaplin
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Mental illness impacts millions of people across the globe and affects everyone directly or indirectly through family, friends or coworkers.
Despite mental illnesses’ reach and relevance, stigma and misunderstanding are still too common. That is why since 1990, when Congress officially established the first full week of October as Mental Illness Awareness Week (MIAW), The National Association of Mental Illness (NAMI) and participants across the country dedicate this time to raising awareness about mental illness. NAMI serves to educate the public, fight stigma and provide support. Mental health conditions are important to discuss year-round, but highlighting them during Mental Illness Awareness Week provides a dedicated time for mental health advocates across the country to come together as one unified voice. For more information https://www.nami.org/Get-Involved/Awareness-Events/Mental-Illness-Awareness-Week Suicide Prevention Week is Sept. 6 – 12, 2020. During this week, individuals and organizations around the country and the world join their voices to broadcast the message that suicide can be prevented, and to reach as many people as possible with the tools and resources to support themselves and those around them. Here are a few basic things you should know and that you can share with those around you: Suicide can be prevented. Most of us have been touched by the tragedy of suicide. We may have lost someone close to us or been moved by the loss of someone we may have never met. When a suicide happens, those left behind often experience deep shock. Even if they knew the person was struggling, they may not have expected suicide would be the result. However, many people who find themselves in a suicide crisis can and do recover. Suicide can be prevented; you can help by taking the following actions:
The Know the Signs campaign is one of several statewide initiatives funded by counties through the voter-approved Mental Health Services Act (Prop 63). These efforts are administered by the California Mental Health Services Authority (CalMHSA) and are part of Each Mind Matters: California’s Mental Health Movement. Prevention Works. Many people who feel suicidal don’t want to die. If they can get through the crisis, treatment works. There are programs and practices that have been specifically developed to support those who are in a suicide crisis. The Suicide Prevention Resource Center hosts a registry of 160 programs, practices and resources for suicide prevention. You can learn more about them by visiting http://www.sprc.org/strategic-planning/finding-programs-practices. Help is available The Suicide Prevention Lifeline (1-800-273-8255- TALK) offers 24/7 free and confidential assistance from trained counselors. Callers are connected to the nearest available crisis center. The Lifeline is also available in Spanish, and for veterans or for those concerned about a veteran, by selecting a prompt to be connected to counselors specifically trained to support veterans. To find local services and supports, visit the Reach Out section of the Know the Signs resources page where you will find California statewide and national resources as well as links to resources in your county: www.suicideispreventable.org Below are 3 practical tools that can provide a sense of calm. Give them a try and let us know what you think. Soothing butterfly hug Alternate nostril breathing Constructive rest position The soothing butterfly hug comes from the theory of using bilateral stimulation to calm the nervous system. Cross your arms and place your hands on your chest, touching or interlocking thumbs or not. Tap one hand on your chest and then the other repeating slowly for a few breaths. (see image) Alternate nostril breathing is an easy way to slow the breath and provide a sense of calm. Plugging one nostril, inhale through the other then plug that nostril and exhale out the other. (see image) The constructive rest position is designed to release to psoas muscle and relax your body. Lay on your back with heels on the ground. Feet and knees should be about shoulder width apart. Let your shoulders drop and rest your arms on your belly or the floor. Enjoy this for about 10 minutes. (see image) Look for additional tools and self-care tips on www.dbhnow.org/wellness
Watch for the NEW Wellness Webinars offered monthly through SB County My Health Matters Wellness Education Classes. cms.sbcounty.gov/hr/Benefits/WellnessProgram.aspx
Employee Assistance Program now available! Employee and Family Support 24/7/365 - 1-800-234-2939 Human Resources is excited to introduce you and your family members to our new MetLife Employee Assistance Program (EAP) - LifeWorks, which is now available to all County employees. The EAP is an entirely confidential program designed to boost your well-being with resources that you can use anytime, at no cost to you! Professional customer care representatives are trained to provide expert support, connect you to financial or legal professionals, refer you to counseling, and/or recommend community resources to help you. Services include 5 consultations per incident per calendar year, which can be accessed via in person, video, phone, or chat. Please refer to this document for more details or check out the full story on TeamSBC Essentials. Virtual webinars and additional communications on how the EAP can support you with life, family, finance, and health are coming soon! If you have questions, contact the Employee Benefits and Services Division at ebsd@hr.sbcounty.gov or (909) 387-5787. Catch You on the Well Side!
Self-Care basics when doing difficult work
Wellness Weekly on Wednesdays has moved to 1130am check your email for the Web link. Catch You on the Well Side! There is a fantastic page with many free resources for all things COVID-19 related.
Get the latest information on Coronavirus Disease 2019 from the CDC, basic & protective measures from the WHO and CDC and up-to-date travel notices. There is also expert Q & A, how to make a mask and so much more. CLICK Catch You on the Well Side! The entire country has been affected by recent events. Shelter-in-place and mask wearing orders along with protests and civil unrest during a pandemic has us feeling anxious. It is important that we take care of ourselves during this time and pay close attention to our physical and emotional needs.
Below are 4 steps for a foundation of healthy communication with others as well as yourself.
Join us for Wellness Weekly featuring 30 minutes of mindfulness and topic discussion to support your well-being. Look for the Web blast email for link information. Catch You on the Well Side! Resilience is more than a positive mindset. Simply being positive can become toxic if we don’t identify or acknowledge what struggles we are experiencing. This current crisis has forced us to be face to face with ourselves. We have had to adapt within circumstances that are uncomfortable.
Resilience starts with a foundation of wellness. Optimal wellness is a system of ingredients that all work together. Social networks of support, relationships with those in our home and our extended families, financial resources, healthcare and daily habits of health, emotional strength and flexibility as well as our faith communities or spiritual connections. Tending to all of them can be challenging without crises going on. This unprecedented time in history may be highlighting what is not working in our lives. Pause to notice what areas may need your attention. In order to bolster our resiliency there are several things we can do; I have created a list of 10.
Join us each Wednesday at 1 pm for a 30 minute topic conversation related to wellness (check your county emailed web blasts for the link). Catch You On the Well Side! Self-care is more than bubble baths. The foundation of self-care is love. Think about all the ways in which we love others. We do things for them to their benefit. We value their health and happiness. We can include ourselves in this equation. Like the oxygen mask on an airplane, we must put the oxygen mask on first before attempting to help others. We are no good to anyone else if we are not well ourselves. We cannot pour from an empty cup.
It starts with valuing yourself. Then recognizing what energizes and re-charges you as well as what drains you. Finally, set limits and boundaries around those activities. Consider these areas when assessing your self-care: physical health, job satisfaction, financial security, spiritual health, recreation activities, and relationships. Schedule and protect the time necessary for these areas just like you would for a loved one’s doctor appointment. While considering ways to improve your own self-care, think outside the box and ask yourself simply; What do I enjoy? Foods, beverages, TV shows, books, activities, movies, crafts, hobbies, etc. What brings me joy? Family, friends, kids and pets invest your time here. For myself, I love good food, fresh produce and trying new meals. It is time consuming but is great self-care for me. Music is healing to me. I feel happy when watching classic 60s movies. I feel good getting sun on my face. Did you know that the sun helps brain function? When sunlight is received by the optic nerve, it decreases melatonin (the sleepy chemical) increasing alertness and improving cognition. Natural outdoor light is best but full spectrum light bulbs can be helpful. If you want to dig deeper into the areas of your life where you can improve self-care check out this tool called "The Wheel of Life". This tool, used by psychologists and life coaches, was developed in the 1960s by Paul J. Meyer the creator of the Success Motivation Institute. (link below). Catch you on the well side. www.mindtools.com/pages/article/newHTE_93.htm |
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April 2023
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