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.

How to Take a Mindful Hike/WalkStop Before You Start

We rarely pause between activities. As a result, we can carry the stress and tension of previous activity, conversation, or train of thought over into what we are about to do. Before setting off on your hike, take a few moments to allow yourself to come into the present moment, letting go of any thoughts or concerns that might be on your mind.

Practice — Note the Pause between Breaths

Close your eyes and in your own time, without forcing anything, take three long, deep breaths. Allow yourself to make an exaggerated sighing sound on the exhalation, seeing if you can let go a little more with each out-breath. Gently hold your attention on your breath and, after each exhalation, allow your next breath to come when it’s ready. This short pause between breaths can be very calming. Once you have taken three deep breaths, allow your breath to resume its natural rhythm. Bring your awareness down into your feet, and pause. Really feel the connection your feet are making with the earth beneath you. Allow yourself to feel grounded, connected, and supported.

You might say silently to yourself, “For the duration of this hike there is nowhere else I need to be; no one else I need to be pleasing. This is my time. Time I’m giving myself to recharge and reconnect with nature.

”When you are ready, gently blink your eyes open and reorient yourself before starting your hike.

Consciously Engage Your SensesMaking the effort to stop along the way and bring conscious awareness to your senses will not only bring you into the present moment and deepen your connection to your surroundings, it will also bring your mind and body back into a state of balance. Your body will start to relax and your mind will begin to settle.

Stop and Tune In

Next time you find yourself outdoors, whether you’re heading off for a hike or even a short stroll, see if you can remember to take a few moments to stop and tune into your surroundings, as well as your physical body, by consciously engaging your senses. Pay attention to the rise and fall of your chest as you breathe. Feel the sun on your face or the breeze against your skin. Tune into the sights, sounds, smells, and textures around you. Immersing yourself in your surroundings by consciously engaging your senses will leave you feeling calmer, happier and more relaxed, whether you’re hiking the Inca trail or walking through your local park.

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

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.