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.

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

• Buddy Check 22
• Kankaee County VA Clinic: https://www.hines.va.gov/locations/kankakee.asp
• Clove Alliance: For survivors of sexual violence (formerly KCCASA) https://clovealliance.org/

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).

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

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

Website Resources

• National Center for PTSD: https://www.ptsd.va.gov/index.asp
• Understanding PTSD: A Guide for Family and friends: https://www.ptsd.va.gov/publications/print/understandingptsd_family_booklet.pdf 

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

Will People with PTSD Get Better?

After a traumatic event, it’s normal to think, act, and feel differently than usual—but most people start to feel better after a few weeks or months. “Getting better” means different things for different people. There are many different treatment options for PTSD. For many people, these treatments can get rid of symptoms altogether. Others find they have fewer symptoms or feel that their symptoms are less intense. Your symptoms don’t have to interfere with your everyday activities, work, and relationships.

What Treatments Are Available?

The main treatments for PTSD are talk therapy, medicines, or both. PTSD affects people differently, so a treatment that works for one person may not work for another. If you have PTSD, you need to work with a mental health professional to find the best treatment for your symptoms.

• Medicines can help with the symptoms of PTSD. Antidepressants may help control symptoms such as sadness, worry, anger, and feeling numb inside. Other medicines can help with sleep problems and nightmares.
• Talk therapy, or psychotherapy, can teach you about your symptoms. You will learn how to identify what triggers them and how to manage them. Talk therapies teach people helpful ways to react to the frightening events that trigger their PTSD symptoms. Based on this general goal, different types of therapy may:
  • Teach about trauma and its effects
  • Use relaxation and anger-control skills
  • Provide tips for better sleep, diet, and exercise habits\Help people identify and deal with different feelings about the event
  • Focus on changing how people react to their PTSD symptoms.

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

June is PTSD Awareness Month!

PTSD (posttraumatic stress disorder) is a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a natural disaster, a car accident, or sexual assault. 

According to a 2015 national survey, first responders, including police officers, paramedics, emergency med techs, firefighters and emergency workers, are 10 times more likely to attempt suicide on average than other people. 

Veterans, first responders and others 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 appointmentor to ask about your EAP benefits.