Refresh Mental Health

From improving brain function to lulling you to sleep, a little bit of exercise can go a long way in supporting your mental health. 😅🎽 1. Cancel stress Had one of those days? We’ve all been there. While it may be tempting to reach for your favorite comfort food or curl up in front of the TV, consider going for a walk to sweat out those feelings instead. Exercise can reduce stress and release endorphins, which are our body’s natural feel-good chemicals. 2. Reshape your brain Struggling with your mental health doesn’t just impact your mood or habits. It may also impact the structure of your brain. According to one study, exercise is one way to improve functions your brain performs daily, including managing your emotions, memory and speech. Brain functions can be affected if you have depression. 3. Improve your mood In life, it’s easy to sweat the small stuff. Looming deadlines, a broken washing machine, long lines at the pharmacy. Sometimes these everyday challenges can be enough to push us over the edge. Turns out adding activity to your day, however you can, may help put things into perspective and lower your stress. 4. Get better sleep When you’re feeling low, quality sleep can help you feel better. In sleep, memories are stored. Emotions are rehearsed. You reload serotonin (another feel-good chemical in the brain) and dopamine. And the brain gets recharged.

It’s true: Kindness really is its own reward. Ever helped an older person cross a busy street? Stretched up to grab a box of cereal for someone who couldn’t reach? Tied a child’s shoelaces? Health benefit #1: Kindness can make you feel happy 🤗 One important feel-good hormone is called oxytocin. A hormone is a type of chemical messenger. It’s mostly known for its role in helping new moms bond with their babies. But its benefits go beyond motherhood. Oxytocin rewards you when you connect with another person. It’s also thought to play a role in trust and relationship-building. Health benefit #2: Kindness can be good for your heart 🤗 Little acts of kindness make your heart happy, literally. They can make it healthier, too. First, kindness may lower your blood pressure. That’s one key measure of heart health. In one study, spending money on others reduced the blood pressure of older adults at risk of heart disease, according to the American Heart Association. Health benefit #3: Kindness helps with stress 🤗 Constant stress can be bad for your health. When you’re stressed, your body releases hormones, like adrenaline and cortisol, into your system. These are chemicals that trigger your fight-or-flight response. Usually, your cortisol levels return to normal once the stressful situation passes. Sources: Endocrine Society. Brain Hormones. Last updated January 24, 2022. Accessed September 28, 2023. Cleveland Clinic. Oxytocin. Last reviewed March 27, 2022. Accessed September 28, 2023. American Heart Association. Does kindness equal happiness and health? Published February 15, 2022. Accessed September 28, 2023.

How different mental health professionals help you heal 👨⚕️ ⭐Licensed clinical social worker (LCSW) Social workers use talk therapy to care for people with mental health issues. But they’re also trained to help you with other problems. They can help you find legal help. Or they can put you in touch with food assistance or health care services. How an LCSW can help: They’re a great choice if you need social services. Need to find memory care for an older adult? Having trouble finding a ride or a place to live? A licensed clinical social worker can help you with those issues. ⭐Licensed professional counselor (LPC) This is a type of behavioral health specialist. They use talk therapy to care for mental health issues, like depression, anxiety and substance use disorders. They teach you skills to help you change the way you think and act. They’ll give you the tools you need to deal with issues such as anxiety or panic attacks. How an LPC can help: Counselors can help you create a practical action plan to get real results as soon as possible. ⭐Psychiatric mental health nurse practitioner (PMHNP) These are nurses who care for mental health conditions. They can do talk therapy. And in most states, they can also prescribe medicines. How a PMHNP can help: They’re trained to care for everything that affects your health. And unlike many other therapists, they can usually prescribe medicines. You might want to see a nurse practitioner if you think you may need both therapy and pills. ���Psychiatrist Psychiatrists are medical doctors (MDs) who care for all kinds of mental health conditions. They’re trained to learn the cause of mental health problems. They may do talk therapy. But usually they focus on medicine. A psychiatrist can help you find medicine to feel better. And because they’re medical doctors, they can order tests to see if a physical illness is linked to your mental health. How a psychiatrist can help: Psychiatrists may be trained trained in newer treatments that can be used with medicine and therapy. Some examples are vagus nerve stimulation and transcranial stimulation. Those techniques send signals to parts of your brain that handle your mood. They can take care of depression and other mental health issues.

The beginner’s guide to meditation 🧘🙏 How do I meditate? You might think that meditation is the same as praying. But there’s a difference. When you’re meditating, you’re not trying to connect to a higher power. You’re simply being present. How do you do that? First, it’s helpful to find a quiet spot to meditate. You can certainly do it seated or lying down. But there isn’t a “right” way to do it. (For example, you can do a walking meditation.) Relax and settle in for a few minutes (or however long is good for you). One of the easiest ways to meditate is to pause and focus on your breath. For this type of meditation try these steps: Step 1: Sit or lie down in a quiet place. Step 2: Close your eyes and take deep, slow breaths. Focus on bringing your breath in, then blowing it out. Step 3: When thoughts come into your mind, notice them. You can picture them as clouds or balloons floating away. Each time your mind starts to wander (and it will), gently bring yourself back to your breath. #meditation #breathwork #deepbreathing

Why weren’t you diagnosed with ADHD as a child?🧠 If you didn’t know you had ADHD as a child, there could be several reasons why, says Nekeshia Hammond, PsyD. She’s a licensed psychologist in Tampa Bay, Florida. Here are some reasons that you might not have known you had ADHD until later in life. You have the inattentive type of ADHD. There are three different types of ADHD:4 1)Predominately inattentive. People with this type of ADHD may struggle with focus.2 2) Predominately hyperactive-impulsive. This type of ADHD may include fidgeting and being impulsive (acting without thinking).2 It can be more obvious to outsiders. 3)Combined type. This is a combination of the first two types.2 When trying to diagnose ADHD, doctors do a complete checkup. And sometimes, the most noticeable signs, like hyperactivity, help your doctor diagnose your condition faster.4,5 That’s why the inattentive type might be missed when you’re a kid.4 SOURCES: National Alliance on Mental Illness. Attention Deficit Hyperactivity Disorder (ADHD). Accessed September 13, 2023. Centers for Disease Control and Prevention. What is ADHD? Last reviewed August 9, 2022. Accessed September 13, 2023. Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). ADHD Benefits in the Workplace. Accessed September 13, 2023. American Psychological Association. An ADHD diagnosis in adulthood comes with challenges and benefits. Published March 1, 2023. Accessed September 13, 2023. Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). Grow Out of ADHD? Not Likely. Published December 17, 2020. Accessed September 13, 2023.

We’ve got plenty of tips to help you feel your best all season long. ☀️🚤🍦 Protect your skin in style. You know you should wear a hat when you’re outdoors. But some types offer more protection from the sun’s rays than others. Case in point: Skip baseball caps. They shade only a small amount of skin. Instead, switch to a brimmed sun hat. Choose one made of tightly woven fabric, like canvas. Stay cool in the heat. Need a simple way to cool down fast? Create your own “spa towels.” Place a chilled, scented towel on your face. To do this, soak washcloths in clean, cold water. Add a few drops of essential oil. An essential oil is an extract from a plant. Then wring them out and roll them up. Store them in a plastic container in your refrigerator. Upgrade your sunglasses. It can be easy to forget about protecting your eyes from the sun. Here’s a not-so-fun fact. Just being outside can burn your eyes, leading to vision problems later on. To protect your eyes, choose the right sunglasses. #sunandsand #summerhealth #sunprotection

😀 Every one of us is different. From our fingerprints to our personalities, talents, opinions, abilities, lived experiences and much more. Yet, we often form groups based on similarities. As we do, some people get left behind, overlooked, excluded or worse. But what could happen if, instead, we celebrate the differences each of us brings? And we work together to create safe spaces where all people feel welcome? On a personal level, we each might feel more like we fit in and belong. On a more holistic level, diversity and inclusion breed creativity and innovation that benefit us all. Think about the foods we eat, the technologies we use, the entertainment we enjoy and the ideas that shape our lives and opportunities. What inclusion looks like Inclusivity means making sure everyone, regardless of their differences, feels safe, accepted and welcomed. “Regardless of their differences” refers to the differences you can see, like appearances. It also includes the broad spectrum of what may be invisible to you: Relative health and wellness, including any physical disabilities or those related to learning, attention, mental health and chronic pain Education, including their access to it and the quality of it Environmental conditions they live in Financial status and stability Gender identity and sexual orientation Lived experiences, including being marginalized, discriminated against or harassed Cultural background And so much more. #inclusion #diversity #celebratingdifferences

Benefits of brains that work differently 🧠 Neurodiversity can bring fresh ideas. And new perspectives that benefit our workplaces, communities and the world. These unique thinking processes can be helpful across a variety of specialized skill sets. For example, some neurodivergent people can recognize systems and patterns faster than most others. These are helpful skills for engineering, mathematics and computer science. Understanding the potential differences 🧠 It’s important to note, their unique brain functions can also lead them to struggle in ways neurotypical people might not. Neurodivergence and neurodiversity are nonmedical umbrella terms. They cover a broad range of neurological differences. These include dyslexia, dyscalculia, autism and ADHD. As such, learning abilities depend on the condition and person. It may be hard for some to learn how to read or do math. Some may get sensory overload. This can happen from bright lights and loud noises. And they may shut down or wind up. Or they may cover their eyes or ears. Some may find it difficult to sit still and focus for long periods of time. Support neurodiversity 🧠 Each of us can help create understanding, supportive and welcoming spaces. For neurodivergent people — and everyone. Here are some ways to get started: Be an ally – Encourage respect and dignity for all people. If you hear or see someone saying or doing something offensive or harmful, speak up and address it. Remember that advocacy is an ongoing need and process. Change takes time and repetition. Communicate clearly – Be polite but direct. Avoid sarcasm and euphemisms. And avoid implied messages that can be hard to understand. Separate facts from fiction – Many myths and misconceptions exist about neurodivergent people. And they are reinforced in TV shows and movies with stereotypes. Neurodivergence represents a very broad spectrum of thinking processes, behaviors and expressions that can vary widely. Just as no two brains are the same, neither are people — even if they share a condition or diagnosis. #neurodiversity

Happy 4th of July! 🎇🎇🎇 As we celebrate our nation’s freedom, we honor the courageous men and women dedicated to preserving it. #HappyFourthOfJuly #RedWhiteBlue