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.

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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 help improve your mood

June is PTSD Awareness Month!

What Are the Symptoms of PTSD?

PTSD symptoms usually start soon after the traumatic event, but they may not appear until months or years later. They also may come and go over many years. If the symptoms last longer than four weeks, cause you great distress, or interfere with your work or home life, you might have PTSD. There are four types of PTSD symptoms, but they may not be exactly the same for everyone. Each person experiences symptoms in their own way.

1. Reliving the event (also called re-experiencing symptoms). Memories of the traumatic event can come back at any time. You may feel the same fear and horror you did when the event took place. For example:
   o You may have nightmares.
   o You may feel like you are going through the event again. This is called a flashback.
   o You may see, hear, or smell something that causes you to relive the event. This is called a trigger. News reports, seeing an accident, or hearing a car backfire are examples of triggers.
2. Avoiding situations that remind you of the event. You may try to avoid situations or people that trigger memories of the traumatic event. You may even avoid talking or thinking about the event. For example:
   o You may avoid crowds, because they feel dangerous.
   o You may avoid driving if you were in a car accident or if your military convoy was bombed.
   o If you were in an earthquake, you may avoid watching movies about earthquakes.
   o You may keep very busy or avoid seeking help because it keeps you from having to think or talk about the event.
3. Negative changes in beliefs and feelings. The way you think about yourself and others changes because of the trauma. This symptom has many aspects, including the following:
   o You may not have positive or loving feelings toward other people and may stay away from relationships.
   o You may forget about parts of the traumatic event or

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 appointment
or to ask about your EAP benefits.

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