How Time in Nature can Nourish Well-Being

From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including:

• Improved attention
• Lower stress
• Better mood
• Reduced risk of a mental health disorder
• Increases in empathy and cooperation
• Improved working memory
• Increased cognitive flexibility
• Improved self-control behaviors
• Increased happiness
• Improved subjective well-being
• Increase in positive affect
• A sense of meaning and purpose in life
• Decrease in mental distress

One research study showed that people who viewed nature for 40 seconds in the middle of a tedious, boring task, made fewer mistakes than people who viewed concrete.

Another research study showed that even just the sounds of nature have a benefit; participants who listened to nature sounds performed better on a demanding cognitive test than those who listened to urban sounds.

In a study in Denmark, children who grew up with the lowest levels of green space had a risk of developing a mental illness 55% higher than those who grew up with abundant green space

The sense of connection you have with the natural world contributes to happiness even when you’re not physically immersed in nature!

5 Ways to get Nourished by Nature:

• Use a break or lunch break to walk outside for 5 minutes, even just step outside for 1 minute to breathe in the fresh air and take in the greenery around you
• Play relaxing nature sounds (rain, ocean waves, birds chirping) on your car ride, while you get ready, or during your work day
• Hang up your favorite scenes in nature at your work area, and take a 1 minute break to view the pictures to break up a difficult work task
• Eat a meal outside each day
• Take a scenic drive on a day off

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

June is PTSD Awareness Month!

Below is a curated list of resources for those living with or supporting someone else living with PTSD

Local Organizations

1. Buddy Check 22
2. Kankaee County VA Clinic: https://www.hines.va.gov/locations/kankakee.asp
3. Clove Alliance: For survivors of sexual violence (formerly KCCASA) https://clovealliance.org/
4. Project Headspace and Timing

Crisis Resources

• The National Suicide Prevention Lifeline is a 24-hour hotline for anyone in emotional distress: 1-800-273-TALK (8255). There is also an online Lifeline Chat available from 5 pm to 1 am EST, weekdays.
• The Veterans Crisis Line connects Veterans in crisis and their families and friends with VA responders through a 24/7 hotline: 1-800-273-TALK (8255), PRESS 1. There is also a 24/7 online Confidential Veterans Chat or text message support at 838255.
• The National Domestic Violence Hotline offers 24/7 anonymous access to shelters and domestic violence programs as well as legal advocacy, public education, and training: 1-800-799-SAFE (7233) or 1-800-787-3224 (TTY).
• The National Sexual Assault Hotline operated by RAINN (Rape, Abuse & Incest National Network) is a 24/7 resource to link victims to counseling and legal advice: 1-800-656-HOPE (4673). There is also a National Sexual Assault Online Hotline for messaging.
• The National Child Abuse Hotline is a 24/7 resource you can contact if you suspect a child is being abused, if you fear you might hurt your child, or if you have been abused: 1-800-4-A-CHILD (422-4453).
• Fire/EMS Helpline: 1-888-731-FIRE (3473)– This is a part of NVFC’s Share the Load program, which provides support and access to information to help first responders and their families deal with issues such as stress, addiction, depression, and PTSD.
• Hero First offers a warmline, peer support and other resources for first responders.
•  

Call 911 or Go to the nearest Emergency Room

Contact the National Suicide Prevention Lifeline: 1-800-273-8255, En Español: 1-888-628-9454

Contact the Veterans Crisis Line:

• 1-800-273-8255, press 1
• Send a text to 838255
• Chat online Confidential Veterans Chat

Apps

1. PTSD Coach https://www.ptsd.va.gov/appvid/mobile/ptsdcoach_app.asp
2. PTSD Family Coach https://www.ptsd.va.gov/appvid/mobile/familycoach_app.asp

Website Resources

1. National Center for PTSD: https://www.ptsd.va.gov/index.asp
2. Understanding PTSD: A Guide for Family and Friends: https://www.ptsd.va.gov/publications/print/understandingptsd_family_booklet.pdf
3. How to Cope with Stress from News and Events from Cleveland Clinic
4. 5 Ways to Cope with the News from Northwestern Medicine
5.  Why we Need Trauma-Informed Workplaces from Harvard Business Review
6. Coping with Traumatic Events from the National Institute of Mental Health
7. Talking to Children About Violence: Tips for Parents and Teachers from the National Association of School Psychologists
8. Managing Traumatic Stress as a Health Care Professional
9. First Responder Resiliency Resources
10. 911 At Ease International provides access to free trauma-informed counseling for first responders and families, including police, fire, paramedics, emergency medical personnel and other essential agencies.  
11. 1st Help offers quick access to organizations assisting first responders with a range of topics from peer support to mental health care and financial aid.
12. You Responder Strong is an interactive site that you can personalize with tools and resources for self-care.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

June is PTSD Awareness Month!

Veterans, first responders and healthcare workers face traumatic events every day as part of their profession. This can include traffic or physical accidents, physical or sexual assault, mugging, robbery or family violence; mass traumatic events, severe weather events, and witnessing terrible things. Experiencing a traumatic event can impact people in different ways. One person may perceive an event as deeply traumatic, while another person does not. This is why it’s critical we all know and understand the signs and symptoms of PTSD and know what to do if someone around us is struggling.

If a person is experiencing the following symptoms 4+ weeks after a trauma, encourage professional help:

1. Are still very upset or fearful.
2. Seem unable to escape intense, ongoing feelings of distress.
3. Withdraw from family or friends and/or important relationships are suffering.
4. Feel jumpy or have trauma-related nightmares.
5. Can’t stop thinking about the trauma.
6. Are unable to enjoy life at all.
7. Have post-traumatic symptoms that are interfering with usual activities.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

May is Mental Health Awareness Month!

Below is a curated list of mental health resources, personally selected by your Well In Mind EAP team to support you:

Websites, Online Programs

1. “One Year Later”- a FREE, 10  day guide toward healing the many losses and hardships caused by the pandemic:  https://www.talkspace.com/healing
2. “Lifelines”– A FREE online program and resources towards self-acceptance related to mental health:  https://www.lifelines.com/
3. Real Mental Health- A monthly subscription program to track your well-being, engage in different pathways towards wellness, and access to therapist led virtual events and roundtables: https://www.join-real.com/?gclid=Cj0KCQjw1a6EBhC0ARIsAOiTkrGrWJm5ZXe5qFbGtfPjnZbT2VbtsndF0vYHOPEcqfFzIrHRYjIe8B8aAjp_EALw_wcB
4. Happify- A website based in positive psychology that has articles, quick tips, and webinars to boost joy and resilience: https://www.happify.com/
5. Character Strengths– Take a free assessment to discover your character strengths, and learn how to utilize them to increase resilience: https://www.viacharacter.org/character-strengths-via
6. Grief support: https://whatsyourgrief.com/
7. Grief support: https://grief.com/
8. Healing Health- Free online coloring pages and guided meditations: https://www.healinghealth.com/covid-resources/
9. To find human service resources in Kankakee and Iroquois Counties: https://www.kanihelp.org/
10. “Mental Health Conditions”- an overview of a variety of mental health disorders, including information about symptoms, causes, risks, and treatment options: https://www.talkspace.com/mental-health/conditions/

Books

1. The Gifts of Imperfection, Brene Brown: improve self-worth and confidence
2. The anxious thoughts Workbook, David Clark: improve intrusive thoughts that are part of anxiety, obsessions, and depression
3. The 7 principles for making marriage work, Dr. John Gottman: from 30 years of research, 7 principles for enhancing and restoring marriage
4. The self-care prescription, Dr. Robyn Gobin: An in-depth and easy to utilize resource for intentionally enhancing self-care across life areas

Podcasts

1. 6 Mental Health Podcasts to Boost your Well-Being: https://my.happify.com/hd/6-mental-health-podcasts-to-boost-your-well-being/
2. Unlocking Us, Brene Brown: Learn about vulnerability and strength and resilience (podcast)
3. The Healing Catalyst, Dr. Avanti Kumar Singh: an MD and ayurvedic practitioner that discusses holistic stress management and wellness (podcast)

Instagram Accounts to Follow

1. Mswjake (Instagram) – shares helpful and empowering information on trauma and healing
2. Findyourshinetherapy (Instagram) – shares helpful and empowering information on a variety of mental health topics
3. Curious.parenting (Instagram)- helpful for parents trying to manage tough child behaviors
4. Psychedmommy (Instagram)- wonderful for mom’s feeling burnt out
5. Biglittlefeelings (Instagram)- tips for parents with toddlers having tantrums
6. Mommyonthemove (Instagram) – fun for busy mom’s, validating and humorous
7. Dralicepsyd (Instagram) – support for post-partum/moms
8. Jayshetty (Instagram) – variety of support for a well-rounded and whole life
9. Psych_today: learn about mental wellness and tips for enhancing it
10. The Holistic Psychologist (Instagram)- shares helpful and empowering information on a variety of mental health topics
11. Journey_to_wellness_ : graphics on how to cope with anxiety and depression

Apps

1. Rootd: Contains lessons on wellness, breathing exercises, a journal, visualizations, and sleep tools
2. Calm: a large variety of music and recorded meditations, imagery, breathing exercises, and check-ins to reduce stress, anxiety and insomnia
3. Sanvello: track symptoms and access meditation, learning modules, and other skills/activities to improve your mental health. Also includes anonymous community for support
4. Rise Up: eating disorder recovery support
5. Gratitude Garden: based on positive psychology, increase your gratitude to decrease depression and stress
6. Jour: Journal prompts, breathing tools, insights
7. MHU: an app that teaches you the basics of mental illness, and has resources for what to do if someone is having a mental health crisis
8. Happify: An app (based off of the website listed above) that has tools and resources to boost resilience and decrease symptoms of stress, anxiety, depression, etc.
9. Thefabstory: app for improving habits

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.