Creating a Self-Care Toolkit for Mental Wellness in 2025

As 2024 is wrapping up, many of us are looking ahead and making plans for 2025. 

What if one of those plans was to put together a self care toolkit for your mental health? Instead of starting the new year with pressure to meet goals that may not suit you for the whole year, why not start the year with something to fall back on when you need help getting through something tough?

Taking care of your mental health can feel overwhelming. Between work stress, relationship challenges,financial pressures, and the challenge of navigating an increasingly lonely world, it’s too much to expect that you can handle all of those feelings and challenges without support.That’s why we put together this toolkit–to be there to pick up the slack, and be the supportive friend you can turn to when 2025 starts to be just a little too much to manage on your own.  

This toolkit isn’t about meeting external expectations or achieving someone else’s version of wellness. It’s about creating the practice of returning to tools and relying on support that honor your unique needs, values, and experiences.

To Challenge Perfectionism

Perfectionism can be hard to challenge, especially in today’s world where hustle culture and constant productivity are celebrated. And while it is a slow process, you can begin to challenge perfectionism with a simple practice of self compassion. While perfectionism likes to whisper to us that we’re not good enough no matter what we do or how much we accomplish, self compassion reminds you you’re good enough because you’re simply here. While perfectionism  works to amplify our anxiety and keep us stuck in cycles of self-criticism, self compassion can help you escape that cycle. In 2025, try replacing the drive for self perfection  with self-compassion.

• Practice Imperfect Action: Allow yourself to do things well enough. Whether it’s sending that email without re-reading it five times or letting the laundry wait an extra day, try to take small actions that remind yourself that "good enough" is often good enough.

• Speak Kindly to Yourself: Notice when your inner critic pipes up. Instead of berating yourself, try asking, "What would I say to a close friend in this situation?" Practice responding with that same kindness.For help on this, read our blog on "How to Quiet Your Inner Critic".

To Build Emotional Awareness 

Learning to self-regulate our emotions is a lifelong practice, but one that can offer insight and compassion to how we show up in the world. When emotions feel overwhelming, it can be hard to know where to start. Journaling offers a safe space to process your thoughts and feelings without judgment. If you’re trying to work through big emotions, try these practices:

• Daily Check-Ins: Spend 5-10 minutes writing about what’s on your mind. Ask yourself questions like, "How am I feeling today? What do I need right now?"

• Body Connection Prompts: Tune into your physical self, too. Try questions like, "Where do I feel tension or ease in my body? What is my body trying to tell me?"

Remember, journaling isn’t about creating beautiful entries or solving all your problems—it’s about showing up for yourself. If you feel held back by self consciousness, practice ripping up or throwing away your entries after you write them–you’re not writing to preserve history, you’re writing to get curious about yourself.

To Reframe Your Relationship with Movement

Moving your body can be a powerful tool for connecting to yourself and managing anxiety and depression symptoms, but only when approached with care and respect. Exercise does not need to be about punishing yourself, changing your body, or meeting external goals–in fact, gentle movement is most beneficial for you when it’s motivated by a desire to meet your body’s needs, not to punish it for not being what you think you should be. Try to:

• Find Joy in Movement: Focus on activities that feel good for you–both physically and emotionally. This might mean dancing in your living room, taking a walk to clear your mind, or stretching in a way that releases tension. You don’t need to join a gym or follow a strict schedule or work with a trainer. You just need to notice what’s happening within you to get curious about how to meet your body’s needs.

• Listen to Your Body: Some days, rest is just as valuable as movement. Ask yourself, "What kind of movement feels supportive today?" Maybe the answer is a few deep breaths, and that’s okay.If you're exploring movement, let it be an act of care—not obligation.

Seek Support When You Need It

Despite how it sounds, self-care does not mean doing everything on your own. One of the most powerful acts of self-care is reaching out for support when you need it. Whatever you’re navigating, therapy can offer a space to process, heal, and grow.

Creating a Toolkit That Works for You

Your self-care toolkit doesn’t need to look like anyone else’s. Maybe yours includes journaling and quiet walks, while someone else’s includes movement, deep breathing, and or joining a hobby sports league. What matters is that your tools feel accessible, compassionate, and responsive to your needs.

Be gentle with yourself as you create a toolkit that nourishes your mental wellness.

If you’re ready to explore additional support, we’re here to help. Reach out to a therapist today to take the next step on your wellness journey.Contact Us to learn more about how we can support you.

5 Ways Nature Can Help Your Mental Health

Have you ever wondered why it feels so good, mentally and physically, to spend time in nature? 

You’re not alone. Nature offers many benefits 

Integrating nature into your self-care routine can be a powerful way to nurture your mental well-being and find balance in a demanding world. While it can be tricky to add in nature time to our already busy schedules, the benefits of nature on our overall sense of wellness can make it worth the trouble. 

Why is nature so helpful to our mental health?

Research consistently shows that spending time in nature offers numerous mental health benefits, in addition to just being fun. Here are a few key advantages of nature for mental health: 

Reduced stress and anxiety

Nature has a calming effect on the mind. Being in natural surroundings or even viewing nature scenes can lower cortisol levels, reduce stress, and alleviate anxiety. It feels soothing to our nervous systems to be surrounded by nature. Spending time outside or in nature can be a helpful skill for regulating your nervous system.  

Improved mood

Exposure to natural light and fresh air can enhance your mood and energy levels. Simply put - our bodies love to be outside, and making time for that can spark joy, wonder, contentment, and ease. It feels good to go outside. Nature can also boost the production of serotonin, the “feel-good” hormone, helping to combat depression.

Enhanced focus and creativity

Time spent in nature can improve concentration, attention, and creativity. The natural environment offers a mental break from the constant stimulation of technology and urban life, which can make it easier to unlock creative thoughts and harness your artistic side. Time spent outdoors can also help improve your level of focus! If you’re having a hard time concentrating, try taking a nature break and see if your focus is improved when you come back inside. 

Gives us a sense of wonder and belonging

Nature is awe-inspiring, and often helps us remember that we are a small part of a big world, and that we are connected to the other life forms around us. Feeling a sense of wonder is a big perk of being human - not all creatures can appreciate the beauty and awe of the natural world! Nature fosters a sense of connection and belonging to a community that is bigger than just us. It reminds us that we are part of a larger ecosystem, which can be grounding and reassuring.

It’s good for your physical health

Engaging in outdoor activities promotes physical health, which is closely linked to mental well-being. Supporting your physical health often improves your mental health. Spending time in nature can boost endorphins, improve cardiovascular health, and enhance overall vitality. 

How to incorporate nature into your self-care routine

Nature has many important benefits for our health, but it can be tricky to figure out how to add in more time in nature to your routine. Incorporating nature into your self-care routine doesn’t require drastic changes or extensive outdoor adventures (although if that’s what you’d like, you’re welcome to have as many outdoor adventures as you want). 

Incorporating nature into your self-care routine is about making intentional choices to prioritize your mental well-being. It might take some trial and error to find out what works best for you and your routine. Try blocking out time in your calendar for nature activities, just as you would for any other important appointment. Don’t bite off more than you can chew - begin with small, manageable changes to keep things sustainable, and gradually increase the amount of time you spend in nature as it becomes a regular part of your routine. 

It might also be helpful to combine nature with other self-care practices you enjoy, such as reading a book in the park or having a picnic with friends. Finally, remember to be flexible and adaptable. If weather or circumstances prevent you from going outside, find ways to experience nature indoors or through virtual nature experiences.

Here are some practical and accessible ways to bring nature into your life on a regular basis:

Take daily nature breaks

Make it a point to get outside for at least a few minutes every day. Set an alarm on your phone or put a note on your calendar so that you actually are forced to stop and take a break. It’s all too easy to intend to get outside and then get distracted by other things, so building it into your schedule can make it simpler to follow through.

Take short breaks throughout your day to step outside, even if it’s just for a few minutes. Breathe in the fresh air, feel the sunlight on your skin, and observe your surroundings. These mini nature breaks can help reset your mind and reduce stress. Making time for this kind of break a few times a day can make a big difference in your overall stress level. 

Incorporate mindfulness

It’s all too easy to get outside and then spend the whole time looking at your phone or email, or thinking about something else. A mindfulness practice can help you make the most of these moments in nature. Try practicing meditation or mindfulness in a natural setting. Find a quiet spot in a park or near a body of water, sit comfortably, and focus on your breath. Allow the sounds of nature to guide your meditation, promoting relaxation and inner peace.

You can also try to incorporate mindful walking into your routine. Choose a nearby park, garden, or nature trail, and walk slowly, paying attention to the sights, sounds, and smells around you. Mindful walking in nature can be a meditative practice that enhances your connection to the present moment, so you can reap the benefits of your time spent outside. 

Practice movement outdoors

When you feel like exercising or moving your body, aim to do so outdoors whenever possible. Whether it’s yoga in the park, jogging along a trail, or cycling through your neighborhood, outdoor exercise combines the benefits of physical activity with the rejuvenating effects of nature.

Get into gardening

Gardening can be another great way to make nature a part of your life. If you have access to a garden or even a small balcony, consider gardening as a therapeutic activity. Tending to plants, flowers, or herbs can be a calming and rewarding way to connect with nature and nurture your mental health, in addition to being a fun and fulfilling hobby.

Keep a nature journal

Journaling is a wonderful way to reflect on your experiences. Start a nature journal to document your experiences outdoors. Write about your observations, feelings, and reflections during your time in nature. Nature journaling can enhance your appreciation for the natural world and provide insights into your emotional state, as well as be a way to enhance your creativity. 

Bring nature inside

This is especially important in the winter months, where spending time in nature is harder due to the weather. Try to bring elements of nature into your home or workspace. Decorate with plants, flowers, natural materials, or nature-inspired artwork. Create a calming and soothing environment that reminds you of the outdoors so you can enjoy the benefits of nature year round.

At Hope+Wellness, we believe in the healing power of nature and its potential to enhance your mental health and well-being. By incorporating nature into your self-care routine, you can find balance, reduce stress, and foster a deeper connection with yourself and the world around you. If you’re seeking additional support or guidance, our therapists are here to help you navigate your path to wellness. Contact us today to get started with one of our clinicians. 

Tending to Plants for Better Mental Health

Have you ever considered the benefit of taking care of something else as part of your own self care process? 

It may sound counterintuitive, but it’s true: creating routines where you tend to something else (a pet, a garden, a community project) benefits not just what you’re tending to, but your own mental wellness. Today we’re going to look at tending to plants specifically, but many of the benefits can come from making space to tend to other things (pets, community spaces, etc.) as well. 

So, how do indoor plants help our mental health? Here are 4 ways that caring for houseplants can help you care for your mental health: 

It helps promote mindfulness:

When you’re taking care of your plants, you have a chance to focus your attention on the nurturing that is taking place. Instead of your mind wandering around in a thousand different directions, you’re focused on the task at hand: which plants need care today? What do they need? Sunlight? Water? Do any need to be repotted or trimmed back? When you let your mind stay in the present moment, you reduce the opportunity for negative thoughts to land and stick in your mind. Taking care of your houseplants gets you into a regular mindfulness practice, which you can then bring to other areas of your life. It allows you to take the opportunity to slow down. We live in a hustle dominated culture, but that hustle isn’t always what is best for us! Tending to your plants requires care and attention so you have to slow down. . 

They give you reminders for your own care

Your plants need regular things like water and sunlight to survive; what are the things you need daily? You need things like food, water, and sunlight too, but what else? You need joyful movement, supportive relationships, opportunities for creativity and fun. Are your needs being met?

And sometimes your plant will need a change and you won’t know exactly what it will need. You might have to try a few different things to find the best way to take care of your plants; did you give it too much water? Not enough sunlight? A combination of both? It can be tricky to figure out what your plant needs and if you wind up giving it the wrong thing, just remember it’s all part of the learning process. This is also true for you. 

Easy companionship

Plants are living things! They have needs you have to get to know them to meet, they contribute to the well being and beauty of your space, and it’s important for the relationship between you and your houseplants that what each of you bring to the home is valued. 

But they aren’t like pets who require constant care and attention. Houseplants need us–we’ve taken them out of their natural habitat so it’s our responsibility to take care of them, but unlike a dog who might need multiple walks a day, someone to clean up after them, someone to devote a good portion of their day to petting and playing with the dog, etc. plants just need a good space to be in and someone to check in on them to make sure they’re getting enough water and sun. That makes them a good option for people who want something to take care of but don’t have the time or money to commit to a pet.  

They remind you small steps matter

Your plant isn’t going to fully grow overnight; it needs regular care. Watering it once and putting it in the window isn’t enough. This is a helpful reminder to us about our own wellness and growth: it’s a constant, daily practice. And each time we tend to our plants (or ourselves) matters and aids in the growth. 

Tending to houseplants has many mental health benefits, and it’s a coping skill you can keep in your mental health toolbox for when you need it. If you’re looking for other skills and tools to help support your mental health, working with a therapist can help you find what works for you. 

3 Ways to Build Trust With Your Body

Do you trust your body?

Body trust might not be something that you’ve ever considered much before. It might seem like a strange concept, but working toward trusting your body can be helpful with self-image, confidence, and self-compassion. 

When we’re born, we know to trust our bodies. When a baby is hungry, they don’t question the hunger cues they’re feeling. They just feel hungry and cry for food. When that baby gets older, though, they might not be as able to tune in to what their body is telling them to determine that they’re hungry. Why is that?

Over time, they began to question the trust they have in their body and their trust in themselves to listen to and care for it. 

Body trust is the concept of feeling connected and compassionate toward your body, and trusting its innate wisdom. Our bodies know a lot more about what they need than we think. Our bodies send us messages all of the time, but it’s often tricky to pick up on them when you’ve grown up learning how to tune them out. 

The Center of Body Trust has a great explanation: “You were born with an inherent trust for your body. Somewhere along the way you became disconnected from that way of knowing. Body Trust is disrupted by many things including and not limited to trauma, oppression, illness, and social constructs of gender, race, sexuality, beauty, health, and weight. Body Trust is an invitation to return to a relationship with your body and yourself that you want to be in for your lifetime—flexible, compassionate and connected.”

It might seem a little odd to have a term for what is essentially just listening to your body, but it’s necessary for many reasons. As we grow, we become influenced by the culture that we live in. We experience discrimination and oppression in some cases. Many of us experience trauma. These experiences teach us to disconnect from our bodies as a way to fit in, and often to stay safe. For example, someone in a larger body might internalize the message that they can only get help from medical professionals if they ignore their body cues for hunger and rest. To avoid substandard medical care due to anti-fat bias, they work to change their body size. 

This is just one example of the ways that we lose trust with our bodies. Any time you have felt that your body isn’t good enough or felt pressure from someone other than yourself to change your body, it reinforces the concept that you can’t trust your body. After a lifetime, it is hard to unlearn. 

What does a lack of body trust look like?

You might not even realize the messages that you’ve taken in about bodies throughout your life. There may be cultural messages that you disagree with on an intellectual level but have a hard time disconnecting from for yourself. You’re not alone. It’s hard to disengage from the constant messaging that your body is not good enough and that you can’t trust what it’s telling you. 

When you don’t trust your body, you might have a harder time picking up on body cues like hunger or thirst. You might ignore your body’s needs, like needing to take a break, because you feel you should push through. 

For many of us, it’s a habit to tune out what our bodies are telling us. It will take time and practice to learn how to tune back in. If you’re working on rebuilding the trust you have with your body, here are 3 things to try:

Notice and appreciate what your body does for you

Lots of us are disconnected from the ways our bodies support us. When we learn how to ignore the messages from our bodies, it makes it harder to appreciate all of the ways our bodies show up for us, day after day. The truth is that there’s probably something you can find to appreciate about your body. Maybe you really appreciate the way your senses allow you to experience the world. Or maybe you really love how your arms allow you to snuggle your pets. 

Take some time to tune in and notice what your body does for you. It’s gotten you this far, after all! Chances are, there is something, even if it’s small, that you can find to appreciate about your body. This will take time to learn. It’s taken a lifetime to learn how not to trust your body, and that won’t go away overnight. 

To get in the habit of tuning in to what your body is telling you, try doing a body scan. Take a few minutes to close your eyes and mindfully imagine your gaze scanning over each part of your body. Take a pause at each area to listen to what your body needs. Does your body need something to eat or drink? Does your body need a hug or to move around a little? Listening to the messages that you get from your body and meeting your body’s needs will help to reinforce that you can trust each other. 

Remind yourself that your body is not the problem

Most of the messages that we get about our bodies being a problem come from people trying to sell us something. If marketers can convince us that it’s our bodies that are the problem, then it’s much easier to sell us a solution. When you notice negative thoughts about your body creeping up, try to remind yourself that there are a lot of people who make a lot of money making you distrust your body. Who is profiting from you feeling this way? It’s probably not you. 

All of our bodies are different. They don’t always work the way they should, but that doesn’t mean that you’re doomed to always hate your body. Sometimes feeling positively about your body is not possible, but body neutrality can be helpful in those moments. Your body doesn’t have to be perfect and you don’t need to be its biggest fan. You just need to treat your body with respect, because you’re on the same team. 

Treat your body like a friend 

Your body is the only body you’re ever going to have. You’re in this together for as long as you’re here, so you might as well treat your body well. Try to connect with it like you would a friend. If a friend expressed a need to you, would you ignore it? Probably not! When you receive information from your body, don’t ignore that either. 

It takes time to build trust, so it will take time for you and your body to learn that you can trust each other. When you show up for yourself and consistently listen to the messages that you’re getting from your body, you reinforce the trust you’re building. When you get a cue from your body that you need something to eat and you eat, you teach your body that it can rely on you to meet its needs. Over time, it will become a habit to meet the needs of your body. Being consistent with listening to your body is a powerful way to rebuild body trust. 

If you’re looking for support as you rebuild trust with your body, therapy can be a great place to start. Contact us today and our expert clinicians can help. 

5 Mental Health Benefits of Spending Time in Nature

5 Mental Health Benefits of Spending Time in Nature

Have you ever felt mentally refreshed after spending time outside?

The idea that getting some fresh air can be beneficial to health is not a new one. It’s go-to advice for many people, because being outside in nature actually is good for you in a number of ways. 

Physically, moving your body can help you release stress, process emotions, and feel more energized. Mentally, spending time outside in nature can leave you feeling more mindful of the present moment and connected to the world around you, which can boost feelings of happiness. 

Most of us spend almost all day staring at some screen or another, and it takes its toll on our mental and physical well-being. Our bodies haven’t evolved to support us as we sit and stare at a screen, so spending all day doing that can lead to some pretty serious aches and pains. Heading outside when you have the chance is a nice change of scenery!

Nature means different things to different people. You don’t have to be deep in a forest or at the top of a mountain to benefit from nature - you can get just as much from a walk down the street as a long hike. What matters is being present to enjoy the moment and notice what’s happening around you. 

Why is nature so good for mental health? Here are 5 mental health benefits of spending time in nature: 

Helps you practice mindfulness 

Research has shown that feeling connected with nature plays a role in how it benefits you. The more strongly you feel connected to nature and the environment around you, the more positive impact on your wellbeing.

To feel more connected to nature, practice noticing your surroundings, and using your senses to take in all the information that nature has to offer. Focus on each sense one at a time to help make sense of what you’re experiencing and as a bonus it will help keep you in the present moment to enjoy it while it’s happening. 

Lowers your stress level

Life moves pretty fast, and it’s hard to keep up sometimes. Stress is something that we all deal with, but we don't all deal with it well. Some coping skills are more supportive than others, and spending time outside might help you feel less stressed than your other options. 

For example, if you’re stressed about work, you can cope in a number of ways. Just to name a few, you could vent to your friends, zone out in front of the TV, move your body, engage in a hobby, or practice positive affirmations. You could also go outside and let nature help. 

Spending time noticing what’s going on around you - which plants are growing, what animals you see or hear, the feeling of the breeze on your face - gives you something else to focus on while you calm down. In fact, research has found that being outside lowers levels of the stress hormone, cortisol, so the stress-lowering powers of nature can actually be measured. 

Improves concentration 

If you feel like you have a hard time concentrating on things these days, you’re not alone. Research has reported that our attention spans are getting shorter with the popularity of screen time and social media. In 2000, the human attention span was measured to be approximately 12 seconds, and by 2015 it had shrunk to just 8.2 seconds. 

Fortunately, spending time outside can help improve concentration and other cognitive abilities, so when you’ve had enough screen time, try heading outside.  

Gives a sense of wonder and awe

Life is a beautiful, wonderful mystery, and spending time in nature can reinforce that. Nature is often beautiful, awe inspiring, and helps us feel connected to something larger than ourselves. When we spend time in nature, we can see the ways that everything interacts with each other and realize that we are part of the interaction too. 

We can walk on ground that’s been there for millennia, and gaze up at trees that have been growing for hundreds or even thousands of years. Nature can inspire gratitude, wonder, and awe, which are all beautiful parts of being alive. 

Changes your perspective 

Nature can give us a perspective that is otherwise too abstract for our minds to understand. We often think of time in terms of the human lifespan, but nature is on a different timeline. Nature takes her time, and the bigger picture is slowly revealed. 

Think of the Grand Canyon, which started with water flowing in a river on a flat plain, and slowly dug away at the rock to form one of the most beautiful canyons in the world. Nature doesn’t worry about anyone else’s timeline. Day by day, you probably couldn’t see the changes in the rock, but after thousands of years, the difference is clear. 

Zooming out and thinking of the big picture can help you manage worries and uncomfortable feelings, because you know they won’t last forever. 

So, the next time you have a few minutes, get outside. See how it feels!

Spending time in nature has many mental health benefits, and it’s a coping skill you can keep in your mental health toolbox for when you need it. If you’re looking for other skills and tools to help support your mental health, working with a therapist can help you find what works for you.  

Can I Have a Healthy Relationship with My Body Without Loving It?

If you suffer from chronic pain, the idea of body positivity might feel like asking a lot. 

It can be hard to love something that causes you severe amounts of physical pain, not to mention the emotional pain that can come with that sort of prolonged discomfort and distress. So if you’re someone who manages chronic pain, and you find yourself rolling your eyes a bit at the idea of body positivity–I get it! It’s okay and you’re definitely not alone. 

But living with chronic pain doesn’t mean you don’t deserve an emotionally healthy relationship with your body, even if that can’t be one filled with love. While it would be wonderful to get to a point where your relationship with your body is a loving one, it’s possible to have an emotionally healthy relationship, even a caring relationship, without love. Think of human social relationships–you might not love your coworker or your neighbor or your barista, but you’re likely able to at least provide them the respect and dignity they deserve, and possibly even have a positive, friendly relationship with them. You care about not being rude to them, you don’t think they are unreasonable for having boundaries, and you probably don’t think they’re shameful for asking for what they need!  

The same can be true of your body. 

The first step to getting to that emotionally healthy relationship with your body is to let go of unrealistic expectations. 

Just like with your other relationships, unfair expectations just set everyone involved up for hurt and disappointment. When you expect your friends to read your mind, you’re putting the burden of a role they’re not equipped to manage on their shoulders, and it can never end in positive feelings. The same is true of your body. When you expect your body to be able to do things like: 

• Operate at 100% every day 

• Persist through prolonged exertion or labor without breaks 

• Function without proper nourishment 

…You’re putting unrealistic expectations onto your body. No one’s body can really manage those things! And if you experience chronic pain or chronic illness of some kind, your limits are going to feel even more rigid. But it’s important for you to figure out what it is your body can reasonably handle on a given day so you can make sure you’re not asking too much of it. 

Take stock of your limits, of what different things cost you in terms of energy, pain, emotional regulation, etc. 

When you take time to notice the effect different activities or situations have on you, your body, the severity of your symptoms, etc., you’re able to better respond to those effects, preemptively plan for how you will manage an increase of symptoms, or set limits on those things. When making plans, remember to keep those limits and boundaries in mind and to be respectful of your relationship with your body. If you push it past those limits, the lack of care you show to your body’s needs will show up in that relationship through worsening pain, increased symptoms, etc. 

Remember healthy relationships are reciprocal

It’s okay if there’s a lack of love between you and your body sometimes. Not every relationship needs constant love and affection to be healthy. They do however need respect and reciprocity–which means however you treat your body is how you can expect your body to treat you.Instead of punishing your body for its needs and limits, try to respect them. Because when you punish your body, it will only turn that punishment back on you for neglecting its needs, whether that’s through increased pain or flare up of symptoms, or getting sick in some other fashion. When you notice your body’s cues and tend to them, you’re showing your body respect and care. This in turn gives you a cared for place to live and exist. 

If you’re looking for support as you heal your relationship to your body, therapy can be a great place to start. Contact us today and our expert clinicians can help. 

7 Ways to Spend Your Time for Better Mental Health

How do you normally spend your time?

How we spend our time can be a huge contributor to our health, both mental and physical. It’s important to spend our time in ways that nourish and take care of ourselves (both in our body and in our mind) as well as provide balance so we’re not just treating ourselves like machines who don’t need variation. 

One method of doing this is called the Healthy Mind Platter, and it was created by Dr. Dan Siegel. In this framework, Dr. Siegel provides seven uses of our time as different portions on a platter, similar to the food pyramid guiding us on recommended dietary nutrition. According to Dr. Siegal, these seven uses of our time are the best ways to tend to our mental health and well being. 

These seven uses of our time are: 

• Sleep time

• Physical time

• Focus time

• Time in 

• Down time

• Play Time 

• Concentrating time

Not all seven have to be part of your routine every single day, in fact humans need variation. But having a regular balance of these seven types of time in general helps to optimize your brain function and contribute to your overall well being. 

So what does each type of these seven “times” consist of? Let’s break it down! 

Sleep time: 

This one is pretty obvious. This is when you sleep! But just because it feels obvious doesn’t actually mean it’s second nature to us. Many of us don’t have proper sleep hygiene, and we don’t even realize how much that can affect our day to day lives! But our health, our mood, our cognitive abilities and our energy levels. So being mindful about when you’re going to sleep, the environment you’re sleeping in, your physical comfort while you’re sleeping, etc. are all important considerations! 

Physical time: 

Do you know what the mind body connection is? There are many links between our mental health and our physical health–so when we tend to one, we often inadvertently tend to the other. That means finding joyful ways to engage yourself physically is so crucial to mental health! And it doesn’t have to be exercise how we often think of it, anything that gets you moving and present in your body counts. That could be gardening, playing with a pet, going dancing. There are ways to find joy in moving your body without it being an emotional burden! 

Focus time: 

This is when we commit to a task that requires focus, problem solving or is goal oriented in some way. Many of us naturally have this worked into our schedules with our work, but it doesn’t have to be work! You could do a puzzle, sudoku, or even something like go to an escape room!

Time in: 

This is reflection time. Time you take for yourself to consider yourself, any problems you’re facing, your values, current actions, etc. It could be through therapy, journaling, or some other type of self expressive art, as long as the purpose is to dive in and explore what you’re thinking and feeling. 

Down time: 

Down time is another one that is just what it sounds like–time for relaxing and resting! This is when you give your mind and body a real break. This would be any sort of “mindless” hobby like watching TV you’ve seen before, painting your nails, sitting and listening to music, etc. You’re enjoying your time but you aren’t required to do anything other than give your brain a break! 

Play time: 

Yes, adults need play time too! Having time designated to being creative and playful is key for keeping our brains active and strong, even beyond childhood. This can be any sort of hobby you have where you get to be creative, silly, and are free from the expectation to be productive in any way. 

Connecting Time

Connecting time is ideally spent in person with someone else, but that isn’t the only way you can connect to others. And, as we’re living through a pandemic it’s not always possible to see everyone you want to see in person. So, make time for in person connections when you can (meeting a friend for lunch, inviting family to your house, taking a class with someone, etc.) but allow yourself to get creative about other ways to connect too. Can you write a friend a letter and become pen pals? Can you schedule a regular phone call with friends who live far away? 

Do you need help figuring out how your routine can better support your mental health? We can help! Our clinicians are trained in evidence-based treatments that can help change the way you treat yourself. Get in touch today to book a session!

Emotional Exhaustion: What Is It & What Can You Do About It?

First, what is emotional exhaustion?

Emotional exhaustion is pretty much just what it sounds like. It happens often in periods of prolonged or intense stress, and in general makes you feel an inescapable sense of fatigue. Because it’s an emotional or mental exhaustion, it’s not the kind of tiredness that will go away with a nap. And it’s tricky because it’s the kind of thing that can sneak up on you–you might not realize you’ve been in the midst of a long period of intense stress until you’re already overwhelmed. 

When you hit that point of emotional exhaustion, it doesn’t just impact your energy level or mood. It also can impact things like your relationships, your ability to engage in your hobbies, your professional performance, your patience level, your self esteem, and even your problem solving skills. 

When you’re emotionally exhausted, pretty much every area of your life is impacted. Some mental symptoms you may experience can include: 

• Cognitive difficulties: You’re not able to think as quickly, problem solve as effectively, and your imagination, concentration and memory all suffer. 

• Mood unpredictability: Emotional exhaustion means you’re not able to regulate your own emotions or self soothe as well as when you have rest and balance in your life. That means small things which normally might not upset you may now send you over the edge, causing big changes in mood or a sense that you can’t control your feelings. 

• Relational problems: Emotional exhaustion can also impact your ability to have patience, to be an active listener, your enthusiasm for your social life and relationships, and your strength in connecting with others. Overall, your social energy is extremely depleted. 

But that’s not the only way we can recognize emotional exhaustion! It also shows up in our bodies. Some physical symptoms of emotional exhaustion you may experience can be: 

• Trouble sleeping: periods of intense stress often cause sleeping difficulties. Emotional exhaustion also frequently is felt alongside a feeling of “brain fog” which can make getting out of bed in the morning difficult, which helps create an irregular sleeping pattern, and still often leaves you feeling unrested.

• Trouble eating: Emotional exhaustion can cause digestive issues, as well as big changes in appetite. The two combined and the impact they have on your body can also lead to weight loss, another physical symptom of emotional exhaustion. 

• Frequent aches: Whether by headaches, stomach pains, muscle aches, etc. frequent aches and pains can be a sign that you are not getting the physical or emotional rest you need. 

Can you prevent emotional exhaustion?

Preventing emotional exhaustion is all about balance and boundaries. Some common things that can lead to the intense stress that sets off emotional exhaustion are things like: 

• A demanding work environment

• Poor work/life balance

• Lack of self care

• Lack of personal resources (money, food, support) 

• Perfectionism 

• An unexpected life event

• Living with a chronic illness

While some things that cause emotional exhaustion are out of our control–like our access to resources, living with a chronic illness, unexpected life events or the demands of our workplace–there are some ways we can work to prevent emotional exhaustion before it happens. 

Finding where you can enforce firmer boundaries is the first step.

What is it that’s getting you exhausted? What’s overwhelming you? When are you noticing these symptoms come up? Are there people you could turn to for support? 

The next step would be finding things that help to rejuvenate you.

You need both relaxation as well as revitalizing rest. That means take time to do nothing so you can get a break from the pressure, and find ways to fill your time with things that bring you joy to help balance out any emotional drain you may be feeling from other areas of your life. 

Establishing routines that help you keep your time balanced, and seeking the support of a mental health professional can also help you to find ways to cope with emotional exhaustion when it happens, as well as to take proactive steps to avoid it. 

If you need support coping with emotional exhaustion, we can help. Our clinicians are trained in evidence-based treatments that can help change the way you treat yourself. Get in touch today to book a session!

Gentle Movement Tips for A Healthier Relationship with Exercise

Having a regular source of happy, gente movement within our daily or weekly routines is important for many reasons! There are many connections between our mental and physical health, so we know that when we nurture both of them, it creates a positive cycle, wherein our positive physical health can help us maintain positive mental health, and so on. 

However, if you’ve had a history of disordered eating or disordered exercise habits, or just a difficult relationship with your body in general, the idea of establishing a new routine might feel a little scary. If that’s the case for you, here are 5 tips for working gentle movement into your routine in a way that works for you! 

Remember the purpose of your gentle movement: 

Gentle movement or moving our bodies in some way that feels good is important for our health–not for the reasons we often hear about in intense fitness environments, where fitness is more of a sport focused on pushing your body to extremes–but because our body and our brain feel better when we find ways to incorporate movement into our routines. Keep the purpose of feeling good at the center of your search for a gentle movement routine: if it starts to feel like drudergy or punishment, it’s time to find something new.  

Also remember, it’s not something you need every day. Some days are more active than others, and fitting in a movement routine on your active days is unnecessarily redundant–and restrictive because it’s making you stick to a rule without a reason, which is more like a punishment. If you spend the day at the park with your niece, you can skip the exercise routine, whatever it is, because your body has been attended to already.  

Keep a list of phrases to look out for: 

If you’ve had a problem with unhealthy exercise habits before (pushing your body past its limits, neglecting or opting out of hobbies or social events in order to stick to an intense, and regimentent workout routine, etc.) getting started with a new routine might seem daunting. Especially if a strict routine was part of what made your habits so imbalanced, establishing a new one might make you feel like you’re doing the opposite of what you should be doing. 

If you’re nervous about your goal of establishing a healthy routine of gentle movement leading you back to unhealthy patterns, it can be helpful to be aware of what phrases or thoughts you may need to look out for in order to be aware of how your mindset around your movement routine is doing. This is something you can work with your therapist on, so you can identify previous warning signs, negative thought patterns that have come up before, and what you can do in the moment if you do see those old negative thoughts reappearing.

Make enjoyment a priority: 

If you’re forcing yourself to exercise in a way that you don’t enjoy, it’s only going to feel like a punishment. And all that will teach you is that you deserve to feel unhappy or uncomfortable in your body–or that being “healthy” means feeling unhappy or uncomfortable in your body. Your movement doesn’t have to be exercise the way we usually think of it. You don’t have to go for a run around the block or sign up for a gym membership. 

Think of things that take you away from your desk or your couch that you enjoy. What sort of things are they? Do you have pets you like to play with? Do you have music you like to dance to? Are there things you could do in your community? If being involved in your community is a value of yours, there are probably many clubs or organizations in your community that need volunteers, and many of them probably have need for things that don’t involve sitting behind a desk! Do you have a friend you rarely have time to catch up with? Can you schedule a regular call with them (or in person if they’re local) where you can spend that time on a walk while you catch up with your friend? Remember to get creative! 

Tap into your inner child:

This is another way you can get creative with how you meet this need for yourself. Before there were unfair expectations or standards you felt you could never meet that dictated your relationship with your body, what was something you did as a child that made you feel good? Did you like to explore the woods or ride your bike or roller-skates? Think of things you did to “play” and what you got the most enjoyment from. Does any of it still sound fun? Could you find a way to incorporate it into your adult life, both to help feed that inner child and to give yourself a happy method of adding movement into your life?

Set limits with yourself: 

This is one you should discuss with your therapist, but it’s important to know when your behaviors have tipped from a healthy routine to a compulsion that may actually be detrimental to your health. Work with your therapist or a professional they recommend to identify what your warning signs and behaviors are, how you can manage them, and what preventative measures you can take or limits you can put on yourself as you establish a new routine to help you steer yourself away from those harmful habits. 

If you’re looking for support as you heal your relationship to your body, therapy can be a great place to start. Contact us today and our expert clinicians can help. 

Keeping Peace with Your Body During the Holiday Season

Happy December!

We’re now into the last month of 2021, can you believe it? And this month brings many opportunities for celebrations with it. From belated “friendsgiving” parties, various religious holiday celebrations, and New Year’s get-togethers, there is a lot of space for joy at the end of the year. But there’s also a lot of pressure and stress associated with this season! And one thing that people really struggle with is maintaining peace with their body and how it might change this season. 

Just like the world around us, we (and our bodies) go through seasons. 

Sometimes we’re active and energetic, sometimes we’re developing new skills and growing, and sometimes we’re finding ways to provide rest and rejuvenation to ourselves. 

In winter, with the cold weather and darker days, our bodies naturally produce more melatonin, and use up lots of energy staying warm. When that happens, we feel more tired, depleted, and basically like we want to stay cozied up in bed until springtime comes. (This is also what contributes to seasonal affective disorder.)

On top of this, usually in winter the weather is worse. It’s cold and unpredictable and harder to physically be out in. So we’re not walking to places we might walk to in better weather, outdoor hobbies like hiking or kayaking or various sports are on hold until spring. All of this adds up to us being naturally a little more sedentary in the winter. And that’s not a bad thing! 

Just like trees lose their leaves and pause their growth to preserve energy in the winter, we need periods of rest too. 

We don’t consider the tree lazy for falling asleep until spring, so why would our increased need for rest be a bad thing?

There are also social impacts to our bodies this season. While our energy and movement is lower than the rest of the year, it’s also a season of lots and lots of celebrations. And these celebrations are often heavily food-centered. Getting together for big meals, cookie exchanges, etc.–it’s hard to avoid food based parties this time of year. And, we also look forward to a lot of this food all year long! Of course we want to enjoy it. 

So if we’re needing to be more restful while also having more opportunities to enjoy food with loved ones, then naturally weight gain will be a common change we can see in our bodies this time of year. But, while all of these things may make sense, if you struggle with your body image, it can be an emotionally difficult time of year. If you find your relationship with your body image straining this time of year, here are four things to remind yourself of this season: 

Weight changes are morally neutral:

There are many things that contribute to changes in weight (both gain & loss) that have nothing to do with “calories in, calories out.” Things like your genetics, your environment, your socioeconomic status, sudden health or financial challenges, and your mental health. In fact weight changes happen to all of us all of the time. Most people do not stay at one weight the majority of their adult lives–as our circumstances change, so do our bodies. Weight changes don’t reflect any sort of moral failing or lack of self-discipline, they simply reflect a period of change. 

Food is not good or bad:

When people say food is “good” or “bad” usually what they mean is “healthy” or “unhealthy.” However, even this distinction is unhelpful and unintentionally harmful. We need some foods because they nourish our physical health and we need other foods because they nourish our emotional health. So much tradition and community and closeness can be passed down through food: the prepping of it and the cooking of it and the sharing of it. Those foods might not necessarily be “healthy” in the sense that they aren’t nutrient dense but they are healthy in the sense that they are something to enjoy and savor with loved ones, which nurtures our mental and emotional health. Instead of seeing food as “good” or “bad” foods, try to reframe these labels. Don’t ask if it’s good or bad or healthy or unhealthy, but if it’s physically nourishing or emotionally nourishing. 

There’s a motive to the messaging:

The fitness and diet culture industries are in full swing this time of year, knowing that we’ll be surrounded by opportunities to be cozy with full stomachs, happy & content with loved ones.  You’ll likely start to see messages about restricting your calorie intake or using the new year to shed the weight of any “guilty pleasure” foods you “indulged” in over the holiday. These messages might be framed as being for your health, but health is never so black and white. Instead, it’s a message intended to make you feel guilty about things completely natural to humans (enjoying food and living in a body that changes) so that they can make money selling you a “solution” to these “problems.” If it truly was about your health it would be individual, personalized care. No stranger on the internet or at a gym knows anything about your health or what influences it! 

You’re allowed to set boundaries:

Diet culture is so permeated in our culture, it’s hard to avoid it, especially diet talk. It’s so common, many people don’t even realize they’re doing it! Like your aunt who takes a cookie and talks about how she’s “naughty” for eating something she “shouldn’t.” These kinds of comments are so common, half the time we don’t even clock them as part of diet culture. But when you’re working on making and keeping peace with your body, these comments can be harmful and grating! It can be helpful to have a few phrases that politely but directly shut down that sort of talk around you like:

• “Let’s not talk about calories and just enjoy our time together.”

• “My body will tell me when I’m full, I don’t need to restrict myself.” 

• “We’ve all worked so hard on the food we brought to share, let’s not refer to it as ‘naughty’ or ‘bad’”

If you’re looking for support as you heal your relationship to your body, therapy can be a great place to start. Contact us today and our expert clinicians can help.