Mental Health Training

When growing up, did you have a fear of disappointing your parents?

It’s common in children, and it can cause us to extend that fear of disappointing others in our lives.

Most people fear the worst in every circumstance. Most of the time, they find they had nothing to worry about. That means you should take more educated risks.

Fear is not wanting to leave your comfort zone. It’s easier to stick with what is known rather than venture into something never experienced before. Breakthrough that fear.

Did you know that a meaningful hug can help alleviate your fears? When someone gives you a hug, you are connecting with that person, and suddenly you don’t feel alone.

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4 Reasons to Get Your Kids Outside and Into Nature

They’re at it again. You can see your kid's heads bent over electronics, a series of beeps, whistles and sound effects marking the progress on their games. Or they’re texting again, fingers flying rapidly, their focus so tight on a tiny screen that they seem to have completely forgotten there’s a vast world right in front of them.

Kids love technology. And while it serves a purpose with so many great learning apps, and opportunities to explore the farthest reaches of the world right at their fingertips, we sometimes forget the value of what’s not pixelated for our pleasure. It’s high time we got the kids outside, and back into nature. For those of you with any lingering doubts, here’s why:

1. Nature exercises the Imagination. Kids who have a chance to explore nature become inquisitive about the world around them. What better place to take that curious mind than to where they can play in ways that are unbridled and unfettered by toys and electronics that too often guide the play along pre-programmed lines? Remember when every stick became a sword, and that monstrous bush became a dragon to slay? Or when trying to hop across a stream became a feat of daring, and amazing skill and bravery? That is imaginative play at its finest, and it can only happen outdoors!

2. Nature inspires movement. The only way to thoroughly explore nature is to dive into it. So, the child that hikes and climbs rocks and trees is exercising in the most natural of ways, which helps prevent childhood obesity and the related health problems of a sedentary lifestyle.

3. The exploration of nature inspires learning. Everything is a teachable moment, from asking why butterflies fly the way they do, to why the dirt is a different color in one place than another, children look at nature and want to know the how and why of it. This exploration becomes learning in the best classroom ever invented.

4. Nature helps reduce stress – and yes even kids get stressed out. Kids are struggling with this more than ever before with 49% of students reporting that they feel stressed on a regular basis. Getting out in nature has a physical effect of lowering blood pressure. Your body relaxes, and you become calm - depression and anxiety lift. All these benefits unite together to create a child that’s calm and content.

With so many reasons to go outside, it’s no wonder that your kids keep clamouring to go to the park. As an added benefit, there’s a lot of the same benefits for you as well. By taking your kids out into nature, you’re going to find that YOUR imagination and problem-solving skills just got better. And let’s face it, doesn’t it sound good to drop some stress and maybe even a pound or two?

So pack up the kids and head for the hills. It’s time to get back to nature!

How Nature Improves our Quality of Life

If you ask almost anyone what they want out of life, the first thing they would probably say is to live it well. Usually, this involves a desire for good health and a certain level of contentment – an ability to weather the storms. And perhaps a desire for community, a connection with those around us.

Can you believe that we can find all of those things in nature?

1. Nature Heals. Time spent outdoors in nature is time spent investing in your health. Not only because it promotes getting some fresh air and exercise like we were raised to believe, but because it’s genuinely good for us. Green spaces reduce stress. Our immune system gets a boost, and the exposure to various chemicals found in plants is beneficial. Those both enable us to better fight issues like inflammation or allergies – and even cancer! People who spend a lot of time in heavily forested areas tend to live longer.

2. Nature soothes. Being out in the great outdoors doesn’t just help your body, but it does wonders for your mental and emotional health. Nature has a way of reducing stress. But more than that, studies have shown that it also reduces depression and anxiety, cuts through brain fog, and can even help you to be more creative. The nice part? The effects of spending a day in the great outdoors will last up to a full week afterward, so you’ll be feeling the benefits for a while to come.

3. Nature helps us to ‘find ourselves.’ Hand in hand with the last point is the knowledge that not only is nature good for your peace of mind but that the calm it provides also extends to a certain peacefulness within ourselves. It puts us back into balance and centers us in the way that few other things do. With stress melted away and depression and anxiety at bay, you’re free to finally focus and discover who you are and better define where you want to go.

4. Nature connects us with the rest of the world. Various studies have proven that spending time in nature builds feelings of empathy and love. When we step out into the world, we’re also stepping out into a larger community who likewise care about these green spaces. It’s this community that unites us with those around us. 

With so many benefits, it’s easy to see how nature improves our quality of life. With something so simple as spending time outside, surrounded by the beauty of the growing, vibrant world, we cannot help but grow ourselves and take some of that vibrancy into ourselves. Nature, then, is what helps us to live our lives to the fullest, on every level.

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5 Simple Ways to Bring Nature into Your Rented Apartment

When you live in an apartment, it can be very hard to do much with the décor. Typically, there are restrictions about what you can or cannot do regarding painting, putting up hooks or even just hanging pictures. Add to that restrictions on space, and you might find yourself stuck for ideas.

The good news is that even in small spaces you can bring nature into your home in ways that create a soothing and restful haven and won’t get you in trouble with your landlord. Try these tips:

1. Use plants. Plants add a splash of green to what might be an otherwise dull color palette. Even in small spaces, it’s easy to set up tiny gardens that involve anything from herbs to cacti. The herbs are particularly nice because they add a gentle aroma to the room that’s very soothing. What’s even better, you can improve your air quality by doing so. The simple rule of (a green) thumb? Use one plant for every 100 square feet to erase your carbon footprint.

2. Speaking of scents, have you considered essential oils? Using a small diffuser adds a natural smell to the air that also gives added health benefits. You can find scents for a variety of welcoming smells that will range from invigorating you in the morning to relaxing you when you come home at night.

3. Tune into nature. Try a recording of nature sounds playing in the background. Use a sound machine, put up a long-playing YouTube video, or even find an app on your phone to give a gentle ambiance of everything from thunderstorms to ocean surf.

4. Redecorate. By using natural fibers and fabrics in your home, such as wooden furniture and coverings made with plant fibers, you give your home a more organic feel and a restful vibe. Adding bits of nature around the room – an interesting piece of driftwood and a handful of seashells for example – can give a peaceful reminder of a favorite place you like to visit to get back to nature.

5. Finally, if your lease allows for it, get a pet. An aquarium can add to the restful and natural feel to your apartment. Or if you don’t mind paying the pet deposit, how about a cat or dog? Animals do more than bring nature into your home, they have been proven to lengthen your life.

Bringing nature into a rented space doesn’t have to be difficult. Remember, if you’re ever unclear about what your lease allows, it never hurts to ask for clarification. After all, your landlord wants a happy and healthy tenant who takes care of their property. A little mutual respect goes a long way.

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5 Top Mental and Emotional Health Benefits of Getting Back to Nature

Chances are you heard it when you were a child, someone telling you to get up and go outside for a while. Whether from a well-meaning parent or a teacher, you probably connected that idea with exercise and the health benefits of spending time out of the house. But did you know that there are many mental and emotional health benefits in getting back to nature?

1. You feel less stress. Spending time in green spaces, whatever the case, has been shown to lower your blood pressure. Your heart beats slower, and even your respirations become more even and natural. In short, your body relaxes, and the effects of stress fades away. The good news? The effects are long-lasting. Studies have shown that spending time in a forest on the weekend helps lower stress levels for up to 7 days following the event.

2. You feel more alert. If you frequently find yourself trapped in brain fog, the quickest way to clear your head might be to step outside. Finding a green space – a quick walk in a park or trek out to the country – leaves you feeling alert.

3. You’re better able to cope. When you’re dealing with depression or anxiety getting outside can seem a little daunting. But if you can give yourself that extra push to get out the door, your body will thank you for it. It’s a proven fact that the effects of both depression and fatigue both dramatically improve when you’re able to spend time in nature.

4. Your focus improves. Feeling overwhelmed at work and unable to think? Try a nature break on the weekend. Remember, spending some significant time enjoying nature over the weekend has a long-lasting impact, as mentioned above. So that long hike on Saturday might be what you need to focus better in the week ahead.

5. You become more creative. Nature inspires you to think out of the box. A rather interesting study that had people spend time outside for four days found that they performed 50% better on creative problem-solving challenges afterward.

With the mental and emotional health benefits of spending time outside so obvious, it’s no wonder our parents wanted us to get outside when we were kids (and you thought they were trying to get rid of you!). With so much good in store for you, isn’t it time you got out of the house?

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Simple Ways to Get Back to Nature (In as little as 3 Minutes a Day)

Feeling kind of hopeless about getting back to nature because you feel like there aren’t enough hours in the day for it to do any good? Take heart! While there’s a definite benefit to spending the weekend camping in the Poconos, you really can get the positive benefits from spending as little as three minutes outside. Read on for some tips for how to get back to nature, without having to pack everything up and move to a cabin in the mountains to do it.

If you only have 3 – 5 minutes, try these things:

·       Stand barefoot in the grass. That has the added benefit of introducing some healthy bacteria to your system that gives you an added boost in immunity.

·       Stop to smell the flowers. If you’re walking and see some leafy landscape in bloom, pause for a sniff., It’s amazing how calming certain scents are.

·       Turn your face up to the sun. Turn your head until you can feel the warmth on your cheeks. The bonus here? A little shot of Vitamin D (which most of us need).

·       Daydream at the window. Look out at the trees and greenery. Believe it or not, you see health benefits from this after only looking for 20 seconds! That also helps refocus your eyes if you’ve been staring at screens all day.

·       Walk a little further. If you’re running errands, park a little further away than you need to, just for the added walk outside.

If you have a half hour, then try these:

·       Take a walk. There are parks everywhere, especially in today’s city landscape. Keep a map of greenspaces and if you find you have a little extra time, then take a turn or two around a park. Some pro tips? Saunter. Don’t power walk. Take your time. Keep the phone turned off. Be mindful of where you are and what you’re doing. Pay attention to the nature around you.

·       Eat outside. Anyone up for a picnic? Even taking your lunch outside your office building to a nearby bench gives you the opportunity to claim some fresh air and sunshine for yourself. As a special bonus, being exposed to nature aids your digestion, so your lunch will even sit better for having been eaten outside.

·       Lay on the grass and stare up at the sky. Remember when you were a kid and watching clouds was the height of entertainment? You’d be amazed at how calming and relaxing that activity still is today.

You don’t need a lot of time to see the positive benefits of nature in your life. Even three minutes can be useful for your good health. The trick is to stay mindful. Look for the opportunities when they present themselves to you, and then take them. Getting back to nature is easier than you think.

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English researchers completed a meta-analysis of 20 years worth of trials and reviews to identify those nutrients that do the most for regulating brain health. They discovered that vitamin C, B complex vitamins, magnesium, zinc, and calcium have the most considerable relevance for brain health.

Vitamin C found in red peppers, kale and citrus fruit is a powerful antioxidant that plays a crucial role in healthy brain function, reduces the risk of stroke, and serves as a regulator for more than a dozen neurochemicals. 

A vitamin B6 deficiency can result in memory loss and depression, get it from fish, beef liver, starchy vegetables, fruits, poultry, and fortified cereals.

Vitamin B12 is responsible for producing the sheath that protects the nerves. Animal foods are the only natural source of vitamin B12, including red meat, poultry, and dairy products.

Vitamin B1 is a mood booster, can prevent depression and plays an essential role in creating enzymes and amino acids. Get it from beef, oats, oranges, seeds, legumes, and B1 fortified foods.

Vitamin B2 handles the transmission of impulses. A deficiency can result in migraines, epilepsy, MS, and an increased risk of dementia. Good food sources of B2 are lamb, yogurt, milk, spinach, and mushrooms.

Vitamin B9 or folate protects the brain from stress, and helps reduce the risk of dementia, and slow down its progression in those who suffer from it. Foods rich in folate include spinach, greens, asparagus, oranges, broccoli, papaya, grapefruit, grapes, strawberries, and bananas.

WebMD reports that the Mediterranean diet, which is rich in whole grains, olive oil, fish, nuts, and green leafy vegetables not only supports brain health throughout life, but also reduces risks for Alzheimer’s disease.

Numerous bright coloured fruits and vegetables, especially berries, along with herbs and spices such as ginger, cinnamon, and turmeric contain vital antioxidants that help lower levels of harmful inflammation, support brain health, and help reduce oxidative stress that leads to premature ageing.

Coffee and tea offer numerous science-backed benefits for brain health, including lower risks for depression, dementia, and brain cancer, along with an improved mood, focus, concentration, and attention span.

When you eat well, you take care of your brain! 

Create an inspirational area where you spend your most time.

1. Try introducing plants. Studies suggest plants help you focus on our work and lead to higher productivity. 

2. Stock that area with healthy snacks like fruits, vegetables and nuts. You want snacks with complex carbohydrates or proteins to improve your mood and productivity.

3. Use candles, incense or other scents and combine them with music as it can help you concentrate.

I hope you found these tips help to create a great environment to work in and stay productive. 

6 key steps to develop your personal power.

Personal power encompasses your confidence, strength and self-assertion. Central to personal power is striving for ultimate meaning and satisfaction within yourself and your life.

Unlike negative types of power, the goal of personal power is to master oneself and one’s own world. It is rooted in a specific state of mind that when adopted results in an attitude of empowerment that allows you to become a proactive actor in your life, versus a victim of life.

Increasing your sense of personal power helps you in many ways, one of the most important of which is Maslow’s idea of self-actualization, which is “the realization or fulfillment of one's talents and potentialities, especially considered as a drive or need present in everyone.”

Personal power supports you becoming your best self, and as it elevates your sense of self-empowerment many benefits follow, including a more fulfilling life and a much more satisfying relationship with yourself. Let’s look at six key steps to develop your personal power.

Number one, declare your ambitions. Acknowledging what it is you want to do in this world, and declaring it aloud to others, is a powerful step toward reclaiming your personal power. If you want to be successful, you must not be afraid that you want to be successful.

Number two, admit your fears. The negative thoughts that have kept you feeling powerless or unable to reach your dreams are all driven by fears of some kind, which sabotage your ability to succeed. Learning to admit your fears helps you see them simply as emotions that have no power over your life.

Number three, silence negative self-talk. Negative self-talk is keeping you from realizing your dreams and accepting your personal power. Instead of telling yourself why you can’t do something or what is wrong with you, replace these negative words with a positive affirmation.

Number four, stop playing the victim. You choose how to react to all of life’s events. You can choose to learn from what has happened to you and use it in the future, or you can choose to be victimized. Being a victim means you are giving your power away to the world, life and others.

Number five, adopt a growth mindset. A growth mindset is one that is open to learning and self-improvement, and since knowledge is power, this will help you reclaim your personal power. Becoming more curious, listening more to others, and keeping an open mind are all examples of a growth mindset in action.

Number six, take action! You can only create positive outcomes when you act. And when you do, you will feel more powerful. Seize opportunities to make things happen. Action is crucial to developing personal power.