Tag Archives: self-care

Coping, Health, Healthcare, Wellness

Prioritizing Self-Care: Tips for Healthcare Workers to Avoid Burnout

Smiling nurse in scrubs
Photo from Freepik

With the fast-paced and demanding work of healthcare, self-care needs to be a priority. The risk of burnout looms large in the world of healthcare. Burnout can affect both personal well-being and work effectiveness. Healthcare professionals face unique challenges, from grueling schedules to emotionally taxing situations. Self-care is not just beneficial but is essential. Below are some tips to safeguard mental health and to sustain passion for your work.

Consume Foods High in Nutrients

There is a strong connection between a balanced diet and mental health. By incorporating nutrient-rich foods, such as those high in omega-3 fatty acids, into your meals, you can boost brain function and energy levels. This supports your mental well-being and provides the stamina you need to handle the demands of your work. Having a nutritional plan, guided by a comprehensive health assessment can help you receive the necessary vitamins and minerals, for sustainable work-life balance.

Prioritize Good Sleep

Quality sleep is essential for both mental and physical health. Adequate rest enhances brain function and strengthens your immune system. For those working in high-pressure jobs, sleep deprivation can increase the risk of anxiety and depression. Having a consistent sleep routine can decrease these risks, promoting a healthier mood and better overall well-being. Making sleep a priority can help you be more resilient against stress and enhance patient care.

Find a Less Stressful Career Path

Finding a less stressful job within healthcare can be an important step in preserving your mental health. First, create a stellar and professional-looking resume that showcases your skills and achievements. Use an online resume builder to put your best foot forward and simplify the process. These tools offer a variety of professionally designed templates that you can customize with your own content, photos, colors, and images, ensuring your resume stands out in a competitive job market.

Request a Flexible Schedule

Having flexible scheduling can significantly reduce stress and prevent burnout among healthcare workers. By allowing you to tailor your shifts to align with personal responsibilities (such as childcare or education), you can achieve a better work-life balance. Employees with more control over their schedules tend to be more productive and engaged. Modern scheduling tools are often powered by AI. They, offer efficient solutions that adapt to the dynamic needs of healthcare workers, to benefit both individuals and the workplace.

Look for Humor in Your Work

Humor can help you cope with the challenges of healthcare. Incorporate humor into daily interactions to help decrease stress and reduce the risk of emotional exhaustion. Laughter with colleagues and patients can act as a buffer against the emotional toll of dealing with pain and loss. However, it’s important to use humor sensitively. It may not resonate with everyone. But humor can enhance communication and teamwork in a supportive work environment.

Seek Peer Support

Hold peer support meetings regularly. They are crucial for healthcare professionals to share experiences and challenges in a safe environment. These gatherings provide a confidential space where you can express feelings and receive empathy from others. By fostering a sense of community, these meetings help decrease loneliness and anxiety. When people realize others have faced similar struggles, they feel more at ease. And they are more likely to continue sharing if it is a caring workplace culture.

Try Gratitude Journaling

Gratitude journaling can be a powerful tool for healthcare workers to reduce burnout and create a more positive outlook. By taking a few minutes each day to reflect on and write down moments of gratitude, you can shift your focus from stressors to the rewarding aspects of your work and life. Focusing on gratitude helps build emotional resilience, enhance mental well-being, and provide a sense of purpose. Regular gratitude journaling also encourages mindfulness and can act as a reminder of the great impact healthcare workers have on their patients’ lives.

Use these tips to transform your healthcare experience and to foster a healthier and more sustainable career. When you prioritize self-care and community support, you can maintain your passion and dedication, which can enhance the quality of care you provide.

Explore a wealth of health education resources at Health Vista and empower yourself and your community with knowledge for a healthier future.

Blog # 32 added 12-15-24.  Written by Guest Contributor Gwen Payne of invisiblemoms.com.

Addiction, Health, Learning, Recovery

Dangers of Fentanyl and Substance Use in the Digital Age

Children with computers, tablets, cell phones and head phones
We are the digital age.

Fentanyl and substance abuse impacts every community in some way. There are increased dangers for young people in the digital age.

Risks of Internet Use

Ease of access has made it possible for anyone young or old to purchase the drugs. It is easily accessible through online platforms because drug dealers bypass dark web restrictions and sell drugs online. The internet has transformed how substances are bought and sold because it can be anonymous and convenient for buyers and sellers.

Risks of Social Media

Social media platforms are gateways for young people to access illegal drugs like fentanyl. Drug traffickers advertise on platforms like Facebook, Instagram, Snapchat, TikTok, Twitter, and YouTube. Typically, the advertising disappears in 24 hours via stories and posts, accompanied by code words and emojis. Prospective buyers contact the dealers through the post, and the conversations move to encrypted apps like Signal or Telegram. Payment is made via Venmo, Zelle, Cash App, and Remity.

Challenges for Parents or Guardians

Sadly, online drug dealing leads to substance use among youth, causing addiction and overdose. That is why the organization, SUPE, Substance Use Prevention Education, was founded to combat this dangerous trend.  Fortunately, SUPE has reliable information and resources and even a video to help young people make informed choices and to help protect them from online drug dealers. It also has vital information for parents to protect their children from  fentanyl.

Risks of Living in a Drug Culture

We live in a culture that glamorizes drug use. And young people are easily influenced. The consequences of fentanyl use among our youth are devastating. Its potency increases the risk of overdose, which can be fatal even with minimal exposure. Many young people experimenting with drugs may not be aware that fentanyl can be present in substances such as counterfeit pills. This lack of awareness and education about the dangers of fentanyl further compounds the problem, which is why SUPE provides free resources to empower families.

Moving from Addiction to Recovery

When young people become addicted to drugs, the people around them suffer, struggle to cope, and find support. If you are struggling and need help, there are practical resources and tips to help with addiction and coping that can be found on healthvista.net.

  • Educate yourself and learn about the signs and symptoms of drug use and addiction. This helps you understand what the person is going through.
  • Communicate as calmly as possible. Express concerns without confronting others. Avoid casting judgment, arguing, and pointing the finger. Listen actively and allow the person to talk while showing empathy and understanding.
  • Offer support, but also encourage professional help. Seek guidance from a healthcare professional, counselor, or addiction specialist. Let the person know you are there to help them on their recovery journey.
  • Find more treatment options through SAMHSA‘s treatment locator or Addicted.org‘s extensive directory listings of treatment centers. Other local resources may also be offered by local healthcare providers.

Both parents and young people who are going through have a lot of stress, anger, sadness, and resentment. Supporting someone with a substance use disorder is emotionally challenging, but your care and concern can make a significant difference.

  • Learn ways to cope and prepare for the challenges ahead.
  • Seek support for yourself; for example, attend support groups or speak with a counselor.
  • Take care of yourself and prioritize your mental and physical health.

Now you know more about the significant dangers in the digital age and can be more watchful. Easy access to fentanyl impacts communities in a big way.  Prevention of fentanyl addiction and ready access to treatment (if needed) are vital for your family and community’s health!

 

Blog # 31 posted August 5, 2024 by Guest Contributor Marcel Gemme, the CEO/Founder of SUPE

Health, Recovery

Wave Goodbye to Worry: Practical Tips for Peace

Beautiful woman smiling and lounging
Photo from Freepik https://www.freepik.com/free-photo/tender-beautiful-african-woman-sleepwear-smiling-sitting-chair-resting-relaxing-home_8813151

Stress is an inevitable part of life, shaping our experiences and reactions to various situations. Understanding how to manage stress effectively is essential for maintaining mental health and overall well-being. You can take practical steps toward less worry and more peace. At healthvista.net, you may find resources to help you identify the sources of your stress and adopt strategies to manage it effectively, ensuring you can navigate life’s challenges with resilience.

Unveiling the Sources of Stress

To manage stress effectively, you must first identify its roots. Work pressures, financial worries, relationship dynamics, and health concerns are everyday stressors. Work often seems to demand more than it rewards us, while economic issues may stem from unexpected expenses or limited income. Relationship stress might arise from misunderstandings or differing expectations among partners, family, or friends, while chronic health problems can create a constant source of anxiety. Recognizing these sources is the first step toward managing your stress.

Transforming Stress at Work

Work-related stress is a prevalent challenge that can significantly sap your energy and deteriorate your mental health. If your current role no longer brings satisfaction or the stress has become overwhelming, it might be time to think about changing careers. Transitioning into a field that better matches your interests can breathe new life into your professional endeavors. Pursuing an online doctoral program in education would enable you to complete your EdD degree while still managing your existing job and family responsibilities. A program such as this provides a feasible route to a career that offers new challenges and makes a substantial impact in the education sector.

Simplify and Prioritize Your Tasks

One of the most effective ways to reduce stress is by breaking down your tasks into manageable steps. Begin by prioritizing tasks based on urgency and importance. This method helps you focus on what needs to be done without becoming overwhelmed. By simplifying tasks, you allow yourself to approach each one with a clearer mind and a more focused intention, reducing the chaotic feeling of having too much on your plate.

Cultivate Your Support Network

Surrounding yourself with supportive relationships can be a significant stress reliever. Whether it’s friends, family, or support groups, having people to talk to and share your burdens with can lighten your emotional load. This network provides an outlet for your frustrations and different perspectives that might help you see solutions you hadn’t considered. Expressing your feelings and thoughts is therapeutic and can be incredibly relieving.

Set Boundaries to Protect Your Time

Learning to say no is an essential skill in managing stress. Overcommitting yourself can lead to a buildup of tension and, eventually, burnout. By setting clear boundaries, you teach others about your limits and protect your time and energy. This practice helps ensure you are not taking on more than you can handle, allowing you to give your best to each task without the pressure of an unmanageable schedule.

Engage in Enjoyable Activities

Investing time in hobbies and activities you love can significantly reduce stress. Whether reading, gardening, painting, or any other activity, doing what you enjoy can divert your mind from stressors and bring joy and satisfaction. These activities provide a break from routine and allow you to recharge, which is crucial for long-term stress management.

Focus on What You Can Control

A key aspect of stress reduction is focusing on what you can control and releasing things beyond your influence. Worrying about uncontrollable factors drains energy and increases anxiety. Concentrating on your actions and responses can empower you and reduce feelings of helplessness, minimizing stress.

By understanding the sources of your stress and implementing these strategies, you can create a more balanced and fulfilling life. Managing stress is not about eliminating it but learning to navigate it effectively. You can maintain your mental well-being and enjoy a richer, more rewarding life through proactive steps and a supportive environment. Take some practical steps toward less worry and more peace. Remember, every step you take in addressing your stressors is a move towards a healthier, happier you.

Blog #30 added July 30, 2024 by Guest Contributer Gwen Payne of invisiblemoms.com

Health, Recovery

Find your strengths to cope with grief during addiction recovery

siluette of person feeling freedom from addiction

How to cope with grief during addiction recovery:

The grief of losing someone close to you is difficult for anyone. For someone who has struggled with addiction, the feelings of sorrow after someone passes away may seem like too much to bear. But, you know that having a relapse can be lethal. So, you must find your strengths to cope with grief during addiction recovery. Then, find the help you need to heal from the emotional damage without returning to your destructive behaviors.

The death of a friend or loved one can leave anyone feeling dangerously low. HealthVista, Inc  has some helpful information on its website about grief, including a checklist to show you how normal responses to grief can vary. Many coping strategies to help you during those difficult times of bereavement during addiction recovery can be found in this blog post below:

Tap into your strengths

Remember that the same inner strength and resources that helped you fight addiction can help you get through the pain of grief. If you’ve been through a recovery program, you’ve probably learned some highly useful strategies. Realize that your personal strengths can help you. Now’s the time to use them, because giving into addiction will only make a bad situation worse.

Find support

Don’t be afraid to reach out for help. The most important thing is to stay with your detox treatment plan.  People who are close to you can help a lot you as you recover from loss. Feeling supported and loved by your family and friends can help you resist the strong urges to turn to drugs or alcohol. For many addicts, family is a powerful source of strength. Consider making efforts to reconnect to family, friends, and your spiritual supports if you have been apart. Remember, one of the primary lessons of substance abuse treatment is to surround yourself with positive people.

Get professional help

 You may need some counseling following the death of someone close to you. Counselors can help you avoid falling back into drug use, alcohol abuse, or other unhealthy addictions. Grief counselors teach strategies for coping with depression and the hopelessness that can be part of bereavement.  Substance abuse therapists and support groups can keep you focused on preventing a relapse.

It is hard to find a counselor that can help you through both your grief and addiction, although many therapists excel in one or the other. They are both important as you cope with grief during addiction recovery.  Grief counseling addresses the loss of a very real and physical person while substance abuse counseling helps you through the loss of your old ways. Even as you get healthy, you may miss things that you don’t want to admit.

Finances are another concern when seeking professional help. If you have yet to re-establish a career and get yourself back on your feet, paying for the help you need can seem impossible. Ask about any sliding scale services that can work with your budget or your insurance.

Let go of guilt

Not everyone can easily turn to their family, friends, or loved ones for help. In the early days of recovery, you may find it difficult, especially if they are the same people you hurt when you were under the influence. Asking for help may be hard, even among your peers. You or your fellow addicts may have done unspeakable things to fuel desires. It’s hard to face that and open yourself up again to uncertain emotions.

Recovery often involves confronting the feelings of guilt and shame for your past actions that may have affected the people you love. It is a complex emotion that you  can learn more about from this handout  or by watching this Mananaging Guilt Powerpoint . When the someone you’ve hurt has died, you may never have the chance to make amends. This can make it even harder to grieve their death since a part of your atonement died with them.

Guilt is hard to overcome. Lingering guilt can feel all-consuming and keep you trapped in your addiction even if you haven’t been using anymore. If you never get the opportunity to rectify your actions, you may find yourself locked in a pattern of wanting to move forward and heal, but not being able to because you never got to truly redress your wrongs. Learn to let go of the guilt, because holding on to it can increase your risk for relapse.

Get enough sleep

If you don’t take care of yourself physically, it can also make it harder to avoid relapse. A lack of sleep can trigger depression in anyone, but sleep is doubly important for addicts, who need to feel refreshed and strongly fortified against addiction. Being unable to sleep is not unusual when someone is grieving, but and it can weaken your self-control. Try to establish a regular sleep pattern by going to bed and getting up at the same time each day. If sleep deprivation persists, consult your doctor or counselor.

Eat healthy foods

Good nutrition is also essential for addicts who have gone through recovery. You probably learned to that a variety of foods and nutrients is needed for your physical and mental health. Renew your efforts to improve your nutrition, if needed. Try eating balanced meals each day, emphasizing foods that you like, plus fruits and vegetables. See your doctor if you have a persistent lack of appetite, or anemia.

Find a creative outlet

Positive and healthy distractions are effective ways to help overcome depression. Spend some time indulging your creative side with activities that engage your mind completely, such as music, writing or journaling, drawing, or gardening. Creativity can help you express your emotions, give you a sense of accomplishment, and a somewhat different perspective on a troubling situation. Going for a walk outdoors or participating in sports or exercise can also be very healthy both physically and mentally.

Set goals

This might also be the perfect time to examine goals you might previously have put on the shelf. For instance, you could take steps toward further educational goals. You might even decide to get serious about advancing your career or starting your own business. With online classes, there are more flexible programs available. Starting college later than usual can give you more experience in the real world, and make you uniquely equipped to handle the challenges!

Spend quiet time for relaxation

It’s important to understand your emotions in order to get then under control. Meditation and relaxation techniques can help quiet the mind and help us let go of the things we can’t control. Learning to cope by using meditation, mindfulness, or other ways of relaxation can reduce the confusion and grief after  loss and bereavement.

While your instinct can be to shut everyone out, it’s important to stay socially connected after someone dies. Whether it’s an addiction counselor, a grief counselor, a solid family member or a good friend, you’ll know who you can turn to. It won’t be easy, but the influence of family members, friends, and counseling professionals can keep you grounded and on the right path.  Grounding techniques can also help you fight the strong urges and cravings that are common during recovery from addiction.

Plan for a solid recovery and avoid relapse

Use your strengths and your supports. Seek clear and practical health information to develop and promote a plan for healing both your body and mind. Explore the many resources and the Recovery Workbooks at Health Vista to improve your mental health as you recover and manage addiction.

Blog Post #28 added 12-29-21 by guest contributor Gwen Payne of invisiblemoms.com .  Edited by Mary Knutson of Health Vista, Inc.

 

Photo courtesy of Pexels

Health, Recovery, Uncategorized

Improve Your Mental Health: Tips for Sleeping Better

Man sleeping

Photo via Rawpixel

Sleep Better for Your Health

Sleep is very important to improve our mental health and well-being. Try some tips to sleep better and make a difference in your quality of life. Sleep disorders are common among people with mental health conditions. Depression and anxiety are also common with many sleep problems like insomnia or sleep apnea.

Although insomnia can be a symptom of some mental health disorders, the relationship between sleep problems and mental illness is complex. Research suggests that poor quality sleep can contribute to mental conditions. Treating sleep problems can be one way to relieve some symptoms you may be struggling with.

Improve Your Sleeping Environment

The bedroom sleep environments have a much greater impact on our quality of sleep than most people think. Common things that disrupt sleep include noise, clutter, heat, and even small amounts of light filtering in from outside or inside your home.

Using your bedroom for stressful activities like work or studying can also contribute to sleeplessness. Consider giving your bedroom an upgrade to promote better sleep. Hang some blackout curtains, get a white noise machine, and move electronics into another room.

This is also a good time to check your bed and make sure it is comfortable. If your mattress has visible sagging, lumps, or tears, it’s time for an upgrade. A good-quality mattress is essential to provide the comfort and support your body needs to fall asleep quickly and stay asleep during the night.

Before going shopping, take some time to learn about different mattress types and materials so you can choose the best option for your needs. For example, memory foam mattresses can be great for many different body types and sleeping styles since they’re available in numerous firmness levels. If you like a little bounce to your bed, you can even get hybrid memory foam mattresses that contain both coils and foam.

Stick to a Sleep Schedule

Sleeping on an inconsistent schedule can also cause sleep-related issues. Your body runs on a kind of internal clock called the circadian rhythm. This regulates your sleep-wake cycle, helping you feel awake during the day and tired at night. However, fighting against this natural process can leave you feeling tired and groggy in the mornings and wakeful at bedtime. Try to go to bed and wake up at the about same time every day to avoid disrupting your circadian rhythm.

Care for Your Body

What you do during your waking hours will also affect your sleep. For example, studies have found that moderate aerobic exercise can increase the amount of rejuvenating deep sleep that you get, according to John Hopkins Medicine. At the same time, eating a balanced diet focused on fresh fruits and vegetables, whole grains, and lean proteins can help your body regulate your sleep cycles. Try to limit your consumption of caffeine since it is closely tied to sleep problems.

If you want some extra help to learn how to treat your body right, you may want to work with a nutritionist, dietitian, or fitness professional. Fortunately, you can find these wellness specialists through online freelancing platforms. Simply, search for the service you are looking for, read the reviews and talent details. Then, choose a specialist that fits your needs and budget.

Try Relaxation Techniques

Many people with mental health conditions can benefit from learning a few relaxation techniques to quiet the mind before bed. The National Sleep Foundation recommends breathing exercises and guided imagery to promote sleep, but you may also want to try progressive muscle relaxation and mindfulness meditation. Find relaxation exercises that work for you and then start a habit of practicing them every evening to help your mind and body wind down.

Get Mental Health Help

For anyone with an underlying mental health issue that is getting in the way of quality, restful sleep, professional help is worth it. For example, if you have depression and experience difficulty sleeping, consider seeking treatment for depression. Mental health counseling can be effective at relieving the symptoms of depression.

Learn More about Sleep and Recovery

Health Vista has many resources for health and well-being.  You can find a How to Sleep Better handout on the Recovery Education page, with a few more tips for you. Browse the website to find ways to improve your quality of life whether or not mental illness is a problem for you or a family member. A Coping and Relaxation Workbook is also available to download and print free. Using coping techniques can help you to fall asleep faster, and to avoid over-reacting with anxiety when you wake up during the night.

Remember How Important Sleep Is

Sleep plays an essential—yet often overlooked—role in our physical health and mental wellbeing. Don’t settle for poor-quality sleep. Try improving your bedroom. Upgrade your mattress, if needed. Pick up some healthy habits and routines. Start taking steps to sleep better today, so you can wake up to a happier and healthier tomorrow.

Blog Post # 25  added 2-25-21 by Guest Contributer Sheila Olson of fitsheila.com.  Edited by Mary Knutson.

Health, Recovery, Uncategorized

How to Cope with Election Results

Traveling under series of arches

Stress and anxiety are normal

During an election year, stress and anxiety can be expected. Particularly when you have strong feelings about one of the candidates or a certain issue, an election can seem all-consuming.

Once an election results ends, you may be stressed about what’s going to come next or how your friends will react if you voted for different parties or candidates.

Everyone deals with stress differently. The important thing is for you to identify healthy ways to address election results and move forward.

Understand that you are not alone

Election campaigns, election events, and post-election updates have put people on edge. One study found that 38% of people reported that they lost sleep over the 2020 U.S. presidential election and 25% of people felt rage when they thought about the election.

To deal with election-related problems, it might help to remember that they impact many people and that you’re not alone. You don’t have to feel as though something is wrong simply because you’re upset.

There has been a lot of unrest over the election and other issues in the United States. There are least two sides in an election – and everyone feels as though they are on the right side. Some people will get angry or upset when others do not agree with them. While this might not be pleasant, it is normal.

You can identify yourself as passionate. That is fine unless you let your passion blind you to alternatives, or if your passion leads you to compromise your honesty and integrity. Or, you can identify yourself as empathetic. As you start to understand and share the feelings of others, it’s easier to see the similarities and differences that you have.

Many highly empathic people learn to use their skills for good. You can start conversations to understand more about people. Remember to listen and state your views, but don’t argue. With empathy, you may be able to inspire change, allowing you to feel as though you have more control over what’s happening in the world around you.

Learn how to process stress

When elections seem to be taking their toll, remember that there are healthy ways to cope with stress. Try to identify what you’re experiencing, whether it’s stress, disbelief, shock, helplessness, other emotions, or a combination of these. Know that physical and emotional symptoms can be stressful on your body.

Practicing self-care is of the utmost importance. Think about what you can do to help yourself. You’ll want to get a good night’s sleep, eat a balanced diet, exercise regularly, and take breaks.

Particularly when it comes to election stress, the media can be your worst enemy. Try avoiding the news for a bit if it’s bothering you. If you feel that you absolutely need an update, limit yourself to 10 or 15 minutes of news.

It’s also a good idea to unplug from social media for a while. Give yourself a break of a few days or a week. When you’re not constantly dealing with your friends’ arguing over issues and candidates, you might find it easier to relax.

If you continue to feel stressed and worried, it may be time to talk to someone. Start by talking to friends and family about your feelings. If needed, discuss the problems with a psychologist or other trusted professional.

Similarly, if you’re dealing with election-related stress by using alcohol or drugs, seek help at drug or inpatient drug and alcohol treatment centers. Professionals at those facilities can treat addictions as well as stress, depression, anxiety, and other factors that could contribute to addictions.

One of the most important aspects of managing stress is knowing when you’re at a breaking point. There’s no need to burn out simply because an election didn’t go in your favor. You cannot stress on things that are out of your control.

Take a deep breath and remind yourself that there are other things that you can change. If you’re still struggling, don’t be afraid to ask for help.

Identify your behaviors

You might tend to isolate yourself and feel sad.  Or you might reach out with more anger and irritability that makes other people uncomfortable. Either way, it makes it harder to get the support you need.

It’s easy to become addicted without realizing it. You may pour a drink as a way to relax. Maybe you went through half of the bottle before you knew it, because you still weren’t able to relax. This might happen night after night, and before you’ve fully comprehended it, you’ve developed a drinking problem.

Alcohol and drugs are unhealthy ways of numbing pain, though.

If you find that you’ve developed problematic behaviors, work to stop them. If you encounter setbacks or withdrawal symptoms when you try to stop, it’s important to know that there is help available, including online resources for recovery or addiction.

The sooner you identify unhealthy behaviors, the sooner you can get them under control. Although election results might trouble you, they shouldn’t consume your entire life. It is OK to step back and watch things unfold.

Focus on what you can control

There are plenty of things that you can do to gain control of your life. If you’re stressed about election results, think about what you can do locally:

  • Join a group so that you can talk about politics with others who have similar views or debate others with different perspectives.
  • March for your rights to ensure your voice is heard.
  • Volunteer for causes you find important.

When you’re able to build support systems and find outlets for your emotions, it can be easier to manage stress in all aspects of your life. Remember that you’re not alone and that others are willing to help.

Sources:

prnewswire.com – Mental Health Survey: Rage, Election Worries and Covid-19 Fears Plague Americans

greatergood.berkeley.edu – Six Habits of Highly Empathic People

cdc.gov – Coping with Stress

Blog # 23 added 12-14-20 by guest author Patrick Bailey (with minor edits by Mary Knutson).

Author Bio: Patrick Bailey is a professional writer mainly in the fields of mental health, addiction, and living in recovery. He attempts to stay on top of the latest news in the addiction and the mental health world and enjoys writing about these topics to break the stigma associated with them.

Website / Blog URL: http://patrickbaileys.com

Twitter: https://twitter.com/Pat_Bailey80

LinkedIn: www.linkedin.com/in/patrick-bailey-writer

Health, Recovery

Trauma Can Affect You: Ways to Help Yourself to Recover

Past or current trauma can affect you, your thoughts, and your behavior. Having past trauma, as a child or as an adult is common in our society.

Trauma affects some people more than others

Some people are more resilient and have more support. Ongoing anxiety issues may be something you need to learn to cope with.  If you have post-traumatic stress disorder (PTSD), more distressing symptoms may continue to affect your life.

Some health care settings are embracing Trauma- informed Care (TIC)

TIC assumes that people have had past traumas and attempts to avoid “triggers”. They want to prevent people feeling re-traumatized while they are receiving health care, and help them feel more safe and secure.

TIC Resources and Education are needed

I developed a Trauma Recovery Webquest  to share important information about TIC concepts including both childhood and adult scenarios.  It was designed to be used for health professionals as well as for anyone else.

Please realize that the linked video of childhood trauma in the first Powerpoint. Living with Trauma-Finding Recovery can be quite upsetting.  Feel free to skip that part if you don’t think you should watch it.

The webpages have many valuable links. The Trauma Webquest Process page includes a Resilience website and many handouts to help people cope with their symptoms of anxiety, flashbacks, dissociation, or thoughts of self-harm.

I have included (for free) links to some of the Recovery Workbooks that I have had for sale on my website, including Managing Anger, Managing Addiction, Depression, and a Coping & Relaxation Workbook.

Most importantly, you can use the Finding Your Way to Cope with Trauma Workbook !

I sincerely hope that you will find this information to be helpful and useful.

Believe that recovery  is possible.

You might enjoy the following video to inspire you:

 

Blog post #21  8-27-20 by Mary Knutson Health Vista, Inc.

Health

Balancing Fitness and Self-Care

Fitness training. Muscular man holding weights in one armed plank positionpushing up

Are you balancing fitness with self-care?

Is your New Year’s resolution still going strong? Are you still spending every spare moment improving your health and fitness? If so, congratulations to you. It’s hard to keep up the progress toward self-improvement long-term. For many of us, there comes a point where we push a little too hard and become burnt out.  Even if you feel like you could keep at this rate for weeks to come, your progress may stall. If you don’t have enough self-care, you will more likely decide you want to give up.

Developing a fitness routine has become a cornerstone in the lives of many. For some, exercise has been a saving grace—a way of coping for those suffering from depression, anxiety or addiction. It can help refocus their lives as they strive for recovery. But as with anything in life, the benefit is limited if we start to overdo it.

How We Burn Out on Fitness

In our efforts to become better people, we may push our minds and bodies to their limits. Self-improvement requires insight into ourselves to see if there is something wrong. Maybe it’s that we are overweight, can’t run as far as we’d like, or that we rely too heavily on an addictive substance that’s ruining our lives. When we see room for improvement, we set goals and start an action plan of what we think would help us meet those goals. We may spend more time at the gym, improve our diets, or change our lifestyles, all in the name of personal fitness.

Over time, as we see improvements, it fuels us to push a little harder. We push and push until one day we notice that for some unknown reason the scale begins to tick in the wrong direction, or something happens to cause discomfort. Even something small that could be gut-wrenching and upsetting. Suddenly, we may realize how much time and energy we’ve spent focused on losing weight or gaining muscle mass. That tired feeling we’ve been pushing off is back and we decide to maybe skip the gym today. This is what burning out can feel like. It can mark the end of our progress for better fitness and self-improvement.

Importance of Balancing Fitness with Self-Care

So how do we avoid burn out and sustain a fitness routine for the rest of our lives? The answer lies ultimately in our ability to love ourselves and care for our needs. Self-care is about taking a moment to pause. Start by appreciating who we are and what we’ve acheived. Instead of always striving for self-improvement and always pushing to be better, we can decide to reward ourselves for simply being who we are. Personal acts of self-care may include taking a day to get a massage, lounge in the spa, sleep in on a weekend, or meditate. If you enjoy meditating, consider finding a quiet space in your home where you can create your own meditation room. These acts of treating ourselves reward us with rest and relaxation can be just as motivating as “sticking your nose to the grindstone” with your fitness routine.

Make Time for Fitness and Self-care

The key to finding the right balance between your fitness routine and self-care activities is by setting aside time for both. Perhaps you’ve already discovered your physical and mental limitations when you pushed yourself to be fit. Decide to never push yourself to do more than you can handle. Whenever you feel strained or discouraged, allow yourself a day or even a weekend to indulge in self-care.

By scheduling some self-care days throughout your calendar, you give yourself small pauses in your procession of self-improvement to reflect and catch your breath. Knowing that you have an upcoming day for self-care will help motivate you to keep pushing yourself in your fitness routine and prevent you from burning out along the way.

Photo Credit: Pixabay.com

Posted 10-5-18 Blog article by Guest Contributer Shiela Olson.

Shiela has been a personal trainer for five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions.  FitSheila.com was created to spread the word about her fitness philosophy.

Updated for readability 5-25-20 by Mary Knutson

Additional link suggestion:  https://faithcenteredfitness.com/

Health

Healing so Your Inner Child can be Free

Encourage Your Inner Child to be Free

football jersey girl with beads on and streaks of black makeup on cheeks

Healing, recovery, and coping involves taking care of ourselves and our “inner child”. Each of us has the desire to be cared for, loved and nurtured. That little child inside of you, (even when you are an adult), is called your “inner child.” Many people try to control their inner child, keeping them from truly being free to be themselves.  They may hide their inner child and make him or her invisible by:

Wearing one of these “masks”

  • “Fashion Show Plate” – Dressing up extremely fancy or carefully
  • “Make-up Artist” – Wearing too much make-up
  • “Body Perfect – Too much work on body shape and exercise
  • “Miss Manners” – Too much politeness
  • “The Blob” – Too much weight (obesity)
  • “The Glumstress” – Wearing drab colors
  • “The Overachiever” – Taking on all challenges
  • “The Daredevil”- Too much risk taking
  • “The Perfectionist” – Being obsessive or fixated on details

Masking your inner child:

People Pleasing –Always giving people what they want to please them, gain approval, and avoid conflict

Entertaining – Being the “life of the party” by making jokes, being a clown, and making other people happy without being sensitive to your own needs or feelings

Withdrawal, pulling in or nonfeeling – Holding back any emotional responses to make sure no one gets to know how you feel

Looking good – Being sure to look good by overachieving, being perfect, and doing only what seems to be the right thing

Enabling, or rescuing– By always focusing your attention and energies on the needs of others, you keep the focus off of yourself to the point that you can’t identify anything you need to work on yourself – You are out of touch with who you are.

Passive aggressive – Agreeing to go along with requests or orders when you disagree and have no plan to follow through

Jumping to negative assumptions – Assuming the worst about what others think and plan to do, you give other people power over you. Many people who have negative thinking hide their true selves to avoid conflict

Acting out, troubled person – Being a person who draws attention to your negative behaviors, you try to hide your real self who is sensitive and needy

Healing to overcome “invisibility” and becoming free to be yourself:

  • Believe that you and your inner child deserve respect.
  • Give yourself the nurturing, caring, love, forgiveness, and respect needed to heal.
  • Let go of self-pity over being neglected or abused as a child, and take charge of your life.
  • Create a bond between the adult you, and your inner child (to give you a sense of security and self-confidence).
  • Like your inner child, you may think, “All I want is to have someone hug me and tell me they are proud of me. Why can’t it happen?”
  • Instead, give yourself a hug every day, know your strengths, and be kind to yourself.
  • Say, “I am proud of me!”

Revised from Messina, J. J. & Messina, C. (2010). Growing down: Tools for healing the inner child. Retrieved from http://jamesjmessina.com/growingdowninnerchild/innerchild.html

Blog #11 written 1-23-16 by Mary Knutson RN for Health Vista, Inc.

Updated for readability 5-25-20

Recovery

Resources for Recovery

Recovery Resources:

Many of the recovery resources were written while working with psychiatric patients. However, they were made to be helpful for recovery from other kinds of illness, or for general wellness or well-being.

Many presentations and learning activities are shared in Health Vista’s resources for recovery.  They are organized under the seven elements of recovery, the same framework used for Recovery Education lessons.

Elements of Recovery:

  • Hope
  • Security
  • Support/Managing Symptoms
  • Empowerment
  • Relationships
  • Coping
  • Finding Meaning

Find resources for recovery from Health Vista

When I was working in Inpatient Behavioral Health, I started developing and writing simple but engaging and effective patient education and learning activities.

Through the years, I also collected a wide variety of free resources for recovery include Powerpoints and many other links for health education and motivation. I wanted to make them available for others to use. Although not all of the Recovery Education lessons are posted online, many of them are.  More may be added in the future, so check back often. Here are some examples:

You can find the Hopelessness to Hope Lesson handout here.

Click to see the Finding Hope Pathfinder. That recovery lesson was made into a video YouTube to help you toward the first step to recovery.  You can also use the Positive Words Discussion Guide.

Finding Hope Pathfinder narrated video

Click the title to watch  Finding Your Way to Recovery

Recovery Workbooks:

I wrote many simple, clear, and short workbooks to share. I have donated some to community groups, but the cost of printing is too high to make them all free.  The workbooks have a cost, but they are on the healthvista.net website. Topics include Managing Pain,  Managing Long-term Pain, Managing Depression,  Managing Anger, Managing Addiction, Managing Illness, Managing Mental Illness, and Coping with Trauma.

Contact me by e-mail if you want to ask if some prices can be changed.  The following coping workbook is available free of charge:

Your Recovery Workbook: Coping and Relaxation  [.pdf] can be downloaded free and printed out. 

As you will see, my website contains many free, but very valuable resources,  Please browse and explore the lessons, handouts, learning activities, and links at https://healthvista.net/health-resources/recovery-resources/

I suggest that you start by Exploring Mindfulness . Then, begin  Taking Recovery Steps:

  • Ups and downs are to be expected – It is best to handle them as calmly as possible, using help and support to get back on track
  • Take small steps – You will get to where you are going (no matter how long it takes) if you go in the right direction
  • You feel more in control when you take the recovery steps at your own pace
  • In life, there is always hope, but sometimes you have to change what you are hoping for.
  • Be open to learning and change as you start your recovery journey

“I am not interested in the past. I am interested in the future, for that is where I expect to spend the rest of my life.”  – Charles F. Kettering

Updated 5-27-20 by Mary Knutson