Research shows that in people who experience depression, those who ate less junk food and more fruit, vegetables, fish, and legumes experienced a 33% improvement in their symptoms. Hot dogs, pizza, hamburgers, and commercial baked goods have been shown to be linked with depression. People who ate these showed a 51% increase in risk for depression.

• What to eat: Almonds, brazil nuts, cashews, black beans, chickpeas, soybeans, oranges, apples, grapes, kale, bok choy, and spinach. These foods have been shown to reduce the risk of depression
• Nourish your brain: Omega 3 fatty acids, essential amino acids, B12, folate, vitamin D, zinc, magnesium, iron (all found in a Mediterranean diet).
• Top 10 raw foods related to better mental health: Carrots, bananas, apples, grapefruit, lettuce, citrus fruits, cucumbers, dark leafy greens (like spinach), kiwi, and fresh berries.

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

1. Have warm feelings towards yourself: Aka self-compassion.  Be generous and caring towards yourself!
2. Prepare yourself to observe and learn: That’s the only intention you should take into your meditation.
3. Forgive your own lapses: If you don’t practice when you meant to, don’t feel bad about it, nothing is lost.  Just invite yourself back into the present moment.
4. Find a mindfulness pal: Having someone to share your meditation experiences helps to boost your motivation, commitment, and understanding of what you’re experiencing.
5. Thank yourself afterwards: Show gratitude to yourself for caring enough to meditate mindfully in your busy life.

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

Between all the Zoom meetings for work, school, and social distancing, some of us may be on the brink of virtual burnout. Burnout is a kind of mental, emotional, and even spiritual exhaustion coming from the drain of tasks that are both challenging and overwhelming in some way, without the reprieve or release of something that can recharge you in a meaningful way. 

Have you noticed a new onset or an increase in the following?

• Pre-emptively feeling fed up just thinking about the next zoom meeting.
• Becoming easily irritated or frustrated with loved ones or co-workers.
• Zoning out during video calls or missing messages.
• Experiencing anxiety about virtual responsibilities and deadlines.
• Emotional numbness or feeling isolated. 

What you can do:

• Talk it out: have an honest conversation about what will help to take some pressure off during your Zoom calls
• Break it down: Break the tasks of the day into chunks, giving yourself short breaks between virtual calls and tasks. Use that time to stand up, stretch, get water, step outside- something that can help recharge you
• Give your phone a bedtime: At least 30 minutes before bed, put all electronics away to give your eyes a break. This will help clear your head, boost your mood, and will increase the chance of a good night’s sleep
• Do a digital detox: Set digital boundaries by unplugging, turning off devices, or muting notifications and make time to get outdoors, read a physical book, connect with someone face-to-face, or otherwise engage your environment. 

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

“The art of walking meditation is to learn to be aware as you walk, to use the natural movement of walking to cultivate mindfulness and wakeful presence.”- which lowers stress and induces relaxation!

1. Find 10-15 feet of space. This can be inside, outside, or anywhere you feel comfortable.
2. Stand still for a moment, close the eyes if comfortable. Feel the body’s posture, the feet on the ground, and any other sensation you experience.
3. Open the eyes. Choose which leg will be stepping first. As you lift the foot, feel the bottom of the foot lose contact with the ground. Moving it forward, observe the sensation of the foot coming back into contact with the ground.
4. Lift the other foot and attend to the experience with the same awareness. Remember that this is both a mindfulness practice AND a practice in cultivating concentration. When the mind wanders, come back to feeling in the feet.
5. Walk 10-15 feet, and mindfully turn around. As you turn, notice how the hips, legs, and torso adjust to turn the body. Walk slowly, taking a step every 3-4 seconds.
6.  Try incorporating a simple verbal practice, similar to a mantra. As you lift the foot, think or say “Lift.” As you move the foot forward, think, “Move.” As you place the food down, think, “Place.”
7. When you are done with the practice, stand still for a few moments. Set an intention to retain some of this mindfulness of the body as you return to your day.

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

1. Happiness itself can bring about a lot of positive life circumstances. It can give us the tools we need to change structures sand change situations in the world. Focusing on our own happiness can give us the resilience we need to change situations both in our personal lives and on a larger scale.
2. We can harness the toughness to experience the power of post-traumatic growth. By surviving a particularly tough scenario, we learn to appreciate what is truly meaningful and important in life and better prepare us to face future adversity.
3. If we want to be happier during times of stress, we need to use a special mechanism of protecting ourselves, and we can do that through social connection. Even if Zoom calls are not your favorite, connecting socially is an important protective factor against loneliness and isolation.
4. The studies on happiness suggest that happiness comes from focusing on other-people. Helping others, especially during times of crisis, makes us feel good and gives us a sense of purpose. *However, make sure you are not giving from an empty cup!
5. If we want to be happier and if we want to protect our willpower and get more resilient and even improve our performance, we need to harness the power of gratitude. Acknowledging even the little things that we appreciate can improve our overall wellbeing and boost our emotional resilience. Start by writing down 3-5 things that you’re grateful for each day.
6. If we want to be happy, we need to find ways to be in the present moment, even if that present moment is unpleasant. We spent 46.9% of our day with our minds wandering. Engaging in mindfulness helps us to focus on the present, which enhances productivity and sense of well-being by improving our stress response.
7. If we want to protect ourselves during tough times, we need to make room for healthy practices. It can feel overwhelming to have to put extra effort into eating healthy and working out, but the reality is that these are the times we need it the most. Exercise is a great way to relieve stress and improve mental well-being. Instead of asking yourself “what sounds good”, practice asking “What will be good for me in bringing me back to balance?”

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