6 Simple Steps for Building a Culture of Compassion

1) MicrocompassionsThe opposite of microaggressions is microcompassions. These are actions we can take every day, every moment. Microcompassions happen any time we’re moving from me to we, any time we’re lifting someone up, any time we’re making connections. These are things we can do to consciously help someone else’s light shine brighter.

2) Smiling It’s not hard. When we’re walking the dog. When we greet each other in a meeting. When we’re in line at the grocery store. Just smile. Say hello.

3) ComplimentsThis follows the smile. When we see someone, we can first smile at them. Then, we can notice something good about them. “Oh, I like your earrings.” “Your shoes are cool.” “I like what you said in the meeting last week.” “I always appreciate seeing you.”

4) Inclusion In a meeting we often hear only a few voices, while others remain quiet. We can bring the quiet ones into the fold. “Jane, I’d really like to hear what you have to say.” Or, if you’re getting together with friends, is there someone who often isn’t included who would like to be invited?

5) Listening Just listen, with the intention of deeply understanding the other person. Not thinking about your own story. Not waiting to interject. What are they trying to say, and why?

6) Curiosity What question can you ask that will light someone up? Get curious. Make it a point to remember. “Sanjay, how’s that patio project coming?” “Lisa, what’s your puppy up to this week?” “Colin, have you been surfing lately?” And my favorites: “What’s most alive for you right now?” “What are you most grateful for today?”Compassion doesn’t have to be a big act. We can create a culture of compassion in our workplace, in our family, in our neighborhood, with simple gestures.

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

 Take Time for Self-Care with the P.A.C.E. Yourself Practice

• Permission: While healthcare providers are consistently advocating that their patients take time out to prioritize their health and well-being, we aren’t so good at doing the same for ourselves.  What would granting yourself permission look, sound and feel like? Consciously granting yourself permission to care for yourself in this way sets an intention to do so. 
• Awareness and Anchor: Next, bring your awareness to your present moment experience. Notice any areas of tension or tightness in the body. If any unpleasant emotions arise as you are doing this, I invite you to anchor in the breath, breathing fully and deeply as you stay with your experience.
• Compassion:  Now that you are aware of your present physical and mental state, consider turning toward yourself with kindness. What might you do in this moment to offer yourself kindness, just as you would offer to a friend or colleague who has been working tirelessly as a healthcare professional navigating a pandemic. 
• Envision: When you feel ready to, consider yourself stepping into the next moment and all future moments with a sense of well-being, seeing and feeling yourself having energy and vitality, stay with your exploration for as long as you can and notice if there are any shifts in your mental and/or physical state.

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

Adults can experience the same mental health issues during the summer, especially depression and anxiety. The National Alliance on Mental Illness website suggests that some people can actually experience seasonal affective disorder (SAD) during the summer. SAD is characterized by depressive episodes that occur during certain times of the year (typically during the winter). In the case of seasonal affective disorder that is experienced during the summer, symptoms tend to be weight loss, minimal appetite, anxiety, irritability, and insomnia. 

Start the Conversation

As one in four people experience a mental health problem each year, talking openly about mental health has the potential to make life better for all of us.  Though the stigma surrounding mental illness can sometimes make talking about it seem difficult – It doesn’t have to be! Here are some ways to get the conversation started…

Get some fresh air with someone

Talking doesn’t have to start with talking. Sometimes it can start with walking. If you spend a big part of your day inside, ask someone if they’d like to get some fresh air and see where the conversation takes you.

REALLY ask a friend ‘How are you?’

It can be difficult to keep count of how many times you’re asked ‘how are you?’ in one day. But for many of us, it can be much easier to count just how many times you give the real answer. Pick up your phone and catch up with someone you haven’t managed to for a while. A little uneasy talking face-to-face? Then just check-in with a friend or loved one via text or email.

Tell someone how you’re feeling today

Revealing how you’re feeling can be daunting. But if it’s someone you trust, being open can often inspire an open response and an honest conversation. Just be sure you only say as much as you are comfortable doing so.

Thank someone for something they’ve done for you

We don’t always realize the impact of the small things we naturally do for others on a daily basis. An unprompted ‘thank you’ is a nice way to show someone how much you value them and open up a conversation in ways you may not expect.

Find out what someone does to unwind on a tough day

Sharing ideas on how to relax is an interesting and helpful way to start a conversation about mental health for all involved. Not only could it prompt a colleague or loved one to take a look at how they manage their wellbeing, but you may also pick up a few tips for yourself! 

Seek help

If you or someone you love is dealing with a mental health issue, help is available. You are not alone in your mental health journey. Reaching out to a trusted resource is the first step to getting the support you need.

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

Summer is a great time to think about self-care. With long sunny days and warmer weather, there are more opportunities than ever to switch up your routine and enjoy what the season has to offer. Even small changes to your routine can improve your self-care practice and overall mood. Focus on new ways you can be active, get outside, and get involved with your community.

Try these 15 ideas for summer wellness:

1. Ditch the couch and relax outdoors. Grab a blanket or lawn chair and something to read and set up camp on a shady patch of grass.
2. Go for a stroll. A long walk can be a great way to clear your head and enjoy a warm summer afternoon. You can also grab a friend and get your exercise while catching up.
3. Explore your local farmer’s market. Take advantage of seasonal produce and local vendors. A trip to the farmer’s market can be a great opportunity to try new foods and incorporate healthier options into your diet.
4. Start a garden or join a community garden. Gardening can be a nice way to meditate, enjoy the outdoors and get some sunshine. It can also serve as a bonding time with your family or a way to make new friends. And at the end of the day, you can enjoy the literal fruits (and vegetables) of your labor!
5. Tidy one small space. Perhaps a drawer or the top of your desk – even having one space clean and free of clutter can help you feel calmer.
6. Make a summer feel-good playlist. Bring on the summer tunes! Music can be an effortless way to improve your mood and motivate you to get moving. Bonus points for listening while exercising or cleaning.
7. Have a picnic. Enjoying a meal outside can be an easy way to get some fresh air and sunshine and shake up your daily routine.
8. Try a new exercise. Getting those endorphins flowing can help calm your mind and improve your mood. Think about doing something outdoors like hiking, tennis or swimming. Just don’t forget your sunscreen and bug spray!
9. Look for things going on in your community. Search online or in the newspaper for events going on around town. Consider outdoor movies, yard sales, festivals, farmer’s markets, concerts or dance classes. Making fun plans can help you feel excited and give you something to look forward to.
10. Start or continue a journal. Writing can be a great way to express how you feel and check-in with your emotions. Or, it can just be a place to doodle or draw. Make it whatever you need.
11. Reconnect with someone. Call an old friend – or even a grandparent or parent.
12. Do an at-home spa day. Taking a bubble bath, using a face mask or doing a DIY pedicure can all be affordable ways to help yourself feel cared for. A candle, essential oils and relaxing tunes can all add to the spa vibe.
13. Go exploring. Pull up a map and find a new area of town that you haven’t been to yet.
14. Practice mindfulness. Try meditation or make a list of 10 things you are thankful for.
15. Do a needs assessment. How did your last week go? Is there anything you could do to make next week better? Maybe you need more sleep, more social time or to prepare some healthy meals before your next busy week. Take a moment to reflect and think about how you can make time for whatever you need to best care for yourself.

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