Category: Daily Dose

Some days it may feel like literally every area of our life is faltering. There is too much work, we are fighting with our partners, we can’t lose those last 5 pounds, and the current geopolitical situation is…bad. And through this many folks might encourage is to simply shift our focus to more pleasant things, but what if it is OK to not be happy and optimistic sometimes?

Recently the content curators at Mellowed published an article entitled “It’s Ok Not To Be Happy… Sometimes” that examines why uncomfortable emotions like sadness and anxiety can sometimes hit is out of the blue and stick around longer than we would like, and also what we can do about it. In addition to their recommendations, today might be a good day to review our archived piece “Mindfulness for Difficult Emotions.”

The list of things we dread is almost endless: the Sunday scaries, climate change, deadlines, the holidays, simple errands, you name it.

So how can we feel better when we’re expecting the worst? We’ve been exploring this theme in a miniseries in Season 2 of More Than a Feeling, a podcast on emotions from the meditation and mindfulness platform Ten Percent Happier. And we’ve learned that dread isn’t all that bad.

It turns out there are some benefits in starting an open conversation about the things that worry us. “The purpose of dread is to help prepare you,” says psychologist Ali Mattu. “It’s to help you think about what might happen. It’s to help you take actions that you can right now.”

We talked to researchers, art therapists and death doulas to find out how to dread better.

1. Rewrite your dread

We often struggle to talk about dread because it can feel so heavy. Poet and clinical psychologist Hala Alyan has a suggestion: Write down the things you’re concerned about.

Exercise: She shares a journal prompt to help you emotionally distance yourself from your dread: “Write yourself a letter from your Dread’s point of view. The letter should answer the following questions: What are you hoping to achieve? How do you think it’s going? What is your intention?”

2. Draw your dread

What happens when we express our dread without words? Art therapist Naomi Cohen-Thompson and meditation teacher and writer Jeff Warren explain why reframing our attitudes toward dread nonverbally can help us accept what scares us.

Exercise: Draw how you are feeling inside; then “take note of how you feel when you look at your drawing,” according to Ten Percent Happier’s website. “If it amuses you, you could even try sticking it up on the wall near your work space, or by the bathroom mirror, to help it feel welcome, instead of like an enemy you want to reject.”

3. Find the joy in dreading … death

Fear of death may be the ultimate type of dread we face, but clinical psychologist Rachel Menzies and death doula Alua Arthur say that facing death can be a joyful exercise. They make a compelling case for why remembering we will die — instead of trying to forget — can help us accept the inevitable.

Exercise: “At some point in the next 24 [hours], wherever you are — in your home, or out on a walk — take 3-5 minutes to pause. … Then, take a look around you. … Look at — and name — the things that are either dying or have died,” according to Ten Percent Happier. That includes the wood on your desk or the kitchen light bulb that just blew out.

4. Schedule your dread

This is how my dread works: I dread something. I try to avoid thinking about it. I fail. Before I know it, I’ve spent an entire day stuck in an endless loop of worry. Mattu says to carve out “worry time” to keep dread from becoming too overwhelming.

Exercise: “Block off about ten minutes,” says Mattu. “Then, simply sit with the running list of things you’re dreading. … When the timer dings, you can leave dread behind, knowing that there will be more time to address it later.”

5. Notice your surroundings

After speaking with More Than a Feeling listeners, it became clear that one of the biggest issues they’re worried about right now is the state of our planet. Therapist Patty Adams helped me understand how connecting to the environment can help us build emotional resilience — so that even if we feel discouraged by “eco-dread,” as it’s called, we don’t stay there for too long.

Exercise: “This evening, some time around sunset, stop what you’re doing, and step outside,” according to Ten Percent Happier. “Take time to notice things around you: the quality of the light, the color it makes on your skin or the other structures or living things around you. … When you turn around to go back in, does a little bit of that evening glow follow you back in?”

We hope everyone’s summer is off to a fantastic start! While everyone is enjoying the (sometimes too) warm weather we want to be sure you keep an eye on your wellness at the same time. As such, we offer these 21 tips from the folks at wellsteps.com. Check them out below, and click through to their site for the full details!

1. Have fun (or just relax) in the sun 2. … But don’t forget your sunscreen 3. Stay hydrated 4. Adopt a daily stretching routine 5. Go for daily walks 6. Fire up healthy grilling recipes 7. Do a digital detox

8. Bike to work 9. Try a new sport or activity 10. Meditate daily 11. Watch the sunrise and sunset 12. Participate in 5K or OCR races 13. Take a summer class 14. Read summer books

15. Have a reunion 16. Practice grounding techniques 17. Start a garden 18. Summer savings 19. Travel 20. Volunteer 21. Get your ZZZ’s

As we continue to observe Pride Month we are invited to continue to understand the relationship between Pride and mental health, and what we can do about it. As such, Mental Health America has put together a useful guide on this issue. The full resource can be found at https://mhanational.org/lgbtq/pride, and a summary is provided below. We encourage everyone to continue to explore these resources to promote equality and good mental health for all.

“Pride Month is a time for LGBTQ+ folks to gather and celebrate their freedom to live authentically. The LGBTQ+ community deserves affirmed, safe, supported, joyful, and mentally healthy lives. Anti-trans legislation, hate-based crimes, and discrimination shouldn’t overshadow Pride, but they can’t be ignored. We hope those struggling with their identity or living in unsupportive environments find these resources helpful to living a life of well-being and resilience.”

Exploring and affirming your gender

Affirming your loved one’s gender exploration and identity

Providing gender-affirming mental health care

Gender-nonconforming people are three to six times more likely to be on the autism spectrum. There are also higher rates of ADHD among gender-nonconforming people. Identifying as neuroqueer means that a person sees their neurodivergent and queer identities as interacting with each other.

The term “neurodivergent” has been gaining popularity recently. It often refers to people who have ADHD and/or are on the autism spectrum. There is a strong connection between LGBTQ+ identities and neurodivergent identities.

Please take some time today to explore the below resources from Mental Health America discussing challenges faced as neuroqueer individuals as well as how to find and give support. https://mhanational.org/neuroqueer

From: https://www.who.int/activities/improving-lgbtqi-health-and-well–being-with-consideration-for-sogiesc which contains a wide variety of resources to aid us in better educating ourselves and helping others.

“LGBTIQ+ health refers to the physical, mental, and emotional well-being of people who identify as lesbian, gay, bisexual, transgender, intersex or queer (LGBTIQ+). The plus sign represents the vast diversity of people in terms of sexual orientation, gender identity, expression and sex characteristics (SOGIESC). The LGBTIQ+ acronym is dynamic and can vary depending on the region or country, highlighting the multitude of LGBTIQ+ communities across cultures. 

While recognizing the diversity of LGBTIQ+ people, evidence suggests some common experiences affecting their health and well-being. They are less likely to access health services and engage with healthcare workers due to stigma and discrimination, resulting in adverse physical and mental health outcomes.  They can also experience human rights violations including violence, torture, criminalization, involuntary medical procedures and discrimination. In addition, they can face denial of care, discriminatory attitudes and inappropriate pathologizing in healthcare settings based on their SOGIESC. 

WHO’s support to countries is founded on the fundamental human rights principle that all persons should have access to health services without discrimination. The adoption of the 2030 Agenda for Sustainable Development and its pledge to “leave no one behind”, based on the normative framework of international human rights law, has reinforced the need to understand and improve the health and well-being of LGBTIQ+ people. WHO develops guidelines, provides technical support and conducts research to help countries develop and strengthen inclusive health systems and policies for the health and well-being of all people, regardless of SOGIESC.”

Pride Month is a month dedicated to the celebration and commemoration of lesbian, gay, bisexual, and transgender (LGBT) pride that began after the Stonewall riots, a series of gay liberation protests in 1969. As we observe Pride this year, here is a reminder from the Trevor Project of what it means to be an Ally and promote wellness in the community all year long.

From https://www.thetrevorproject.org/resources/guide/allyship-in-action/

Educate Yourself

We should never stop learning, because education can help save lives. It’s important to educate yourself, so that the burden of education isn’t on the LGBTQ+ people you want to be an ally to. Luckily, there are a lot of resources that can help you know more about the LGBTQ+ community.

Support LGBTQ+ Young People

• Be a safe space when discussing difficult topics and utilize empathetic listening practices such as reflecting language, validating experiences, staying present, being non-judgemental and expressing care, concern and encouragement.
• Use colleagues’ pronouns correctly and consistently. Model sharing pronouns in meetings, in email signatures, and on web platforms.

Advocate for LGBTQ+ People

Through advocacy at all levels of government, public education, and litigation we leverage our expertise and cutting-edge research to advance protective policies, increase public support, and create the world each LGBTQ+ young person deserves. This includes efforts to…

• Protect LGBTQ+ young people from the dangerous practice of conversion “therapy.”
• Ensure trans and nonbinary young people can access the care they need and live as their authentic selves.
• Create safe and affirming school environments.
• Ensure the nation’s 988 Lifeline is able to adequately and competently support LGBTQ+ young people in crisis.

Be a Visible Ally When Working With LGBTQ+ Young People

• Introduce yourself with your name and pronouns. Invite others to do the same.
• If you’re able, decorate your space with items that signify allyship. This could be a pronoun button, a flag, or a poster of an LGBTQ+ film or artist.
• Do not tolerate bullying or harassment in your space at all. If bullying
  or harassment happens, enact consequences and hold the person causing harm accountable.
• Talk positively about LGBTQ+ people. Even in instances where it’s not appropriate to share their identity, this can show allyship. Always condemn acts of erasure if you’re able.
• Encourage visual cues of allyship, such as ‘safe space’ stickers or rainbow flags.

Memorial Day is considered the unofficial beginning of summer here in the United States, and with that in the rearview many are considering their plans for the next few months. But whether you will be staying at work or headed to the shore it is important to let the sunshine in! See below for 8 benefits of catching some rays from our friends over at Calm.

1. Vitamin D synthesis: When our skin is exposed to sunlight, it creates vitamin D, a crucial nutrient that helps the body absorb calcium and phosphorus. This is vital for building and maintaining strong bones and teeth. Vitamin D also supports the immune system in protecting against illnesses and infections.

2. Regulation of sleep cycles: Sunlight influences our body’s internal clock, which controls when we feel awake and when we feel sleepy. Natural light exposure during the day helps regulate the production of melatonin, the hormone responsible for sleep. Aligning our sleep-wake cycles with natural sunlight can help improve the quality of our sleep and can make it easier to wake up feeling refreshed.

3. Lower blood pressure: Sunlight on the skin can stimulate the production of nitric oxide. This can widen blood vessels, helping reduce blood pressure. Lower blood pressure can decrease the risk of heart attacks and strokes, and contribute to overall cardiovascular health.

4. Immune system boost: Beyond vitamin D production, sunlight can help increase white blood cell count, helping defend the body against infections. More exposure to sunlight might mean a potentially better-prepared immune system to fight off illness.

5. Mood enhancement: Sunlight may directly influence mood by increasing the production of the neurotransmitter serotonin. Often called the “feel-good” chemical, it can contribute to feelings of happiness and wellbeing. Regular exposure to sunlight can help elevate your mood, reduce feelings of sadness, and increase overall emotional stability.

6. Reduction in stress levels: Sunlight can have a calming effect by helping regulate stress hormones, like cortisol, making it easier to relax. This soothing effect of natural light can make day-to-day challenges more manageable and improve mental clarity and focus.

7. Relieving symptoms of anxiety and depression: The boost in serotonin may help reduce anxiety by bringing a sense of calm. For those affected by seasonal affective disorder (SAD), which is a type of depression related to changes in seasons, sunlight can help counteract the symptoms that come with the decrease in natural light during the darker months.

8. Improved sleep quality: Sunlight helps regulate melatonin, the sleep hormone, which can help you fall asleep more easily and can enhance sleep quality.

According to a recent survey published by Oracle, seventy-eight percent of those polled said they would pay a premium for true happiness if it were possible. Given that doing so is not possible, positive psychology researcher Stephanie Harrison took time to consider other ways of moving toward happiness. One undepreciated way, she found, is through serving others.

In her recent book, “New Happy“, she shared that she thinks “the secret to happiness is using who you are to help other people, and to do that, you have to discover who you are, who you really are, away from the conditioning that we’ve been given by our society.”

Here are some quick tips to get started. To learn more visit https://www.cnbc.com/2024/05/16/this-is-the-secret-to-happiness-from-a-happiness-researcher.html

• Send a note to a loved one letting them know how much you appreciate them
• Write a nice email to someone praising their work
• Call a friend you haven’t heard from in a while
• Give a call to a store or business that you enjoy and thank them
• Smile at a stranger
• Speak up about a cause that holds value to you

The topic of resiliency was popular pre-COVID and, in the last four years, has become a necessary concept to understand and promote.

Recently, Ashton Jackson at CNBC reviewed the work of Penn’s Adam Grant on the subject.

Everyone experiences unexpected hardships. You can bounce back and learn from them with an important soft skill: resilience.

The more mentally resilient you are, the more quickly you can recover from challenges or persist in the face of them, according to Wharton psychologist Adam Grant. The trait helps you take smarter risks, beat burnout at work and live a happier life. Without it, you can more easily get stuck on your problems and fall into a negative mental state.

Building resilience takes time, but finding ways to foster wellness, healthy thinking and connection with others can help you strengthen your adaptability and mental flexibility, according to the American Psychological Association.

Here are three habits that can help you become highly resilient, experts say:

Tend and befriend

If your typical response to stress is to get away from it or shut down, you’re not alone. But resilience is all about finding ways through life’s stressors and learning from them, and creating social connections can help.

“We all know about fight-or-flight — the stress response that can occur when we encounter a perceived threat,” executive coach and author Jason Shen wrote for CNBC Make It in March. “But social scientists have uncovered a different and equally important stress response called ‘tend-and-befriend,’” which involves seeking contact with others when you’re facing a tough situation.

To cultivate this response, Shen recommends trying these activities:

• Schedule chats with friends or family to discuss the stressful situation, or simply boost your mood.
• Join a support group where you can discuss your problems, in depth, with people who might be experiencing similar circumstances.
• Give someone a hug. The action boosts “happy” chemicals like oxytocin and endorphins, which can help calm you down in the face of stress.

Take a digital break

Content on TikTok, Instagram and Facebook can be a nice distraction. It can also cause mental health-related challenges like anxiety, depression, low self-esteem and increased isolation or loneliness.

To build resilience, take a digital break every now and then, says University of Pennsylvania humanities professor Justin McDaniel — otherwise known as the teacher of Penn’s “monk class.”

McDaniel spent almost a year living like a monk, and found that limiting digital use can help you clear your head and make you more available for meaningful, in-person connection — both of which can help you strengthen your resilience.

“I always tell my students that the difference in a lot of things in life is dealing with 30 seconds of discomfort,” McDaniel told Make It last year. “What if you got in an elevator or onto the subway with someone else and didn’t immediately pull out your phone?”

Help other people

Doing acts of service for other people, like volunteering, can help you build mental resilience and find community, the Mayo Clinic noted in a blog post last year.

Reflecting on the experience afterward can show you the impact of your work and help you maintain motivation, according to Grant. His advice is simple: Keep a journal of your contributions to others.

Grant found the journaling approach to be effective after conducting a study with two groups of employees. One wrote about what they were grateful for every day, and the other wrote about three ways they helped others each day.

“Attending to gratitude made people happier. It certainly made them more satisfied with their jobs. It didn’t affect their resilience, though,” Grant told Make It in 2017. “What really boosted resilience was focusing not on contributions received from other people, but rather, contributions given to other people.”