Mental Fitness

Are you struggling, like so many others,  in maintaining your emotional health in a stressful world? How is your mental fitness?

Just as physical fitness relates to the health of your body, mental fitness relates to the health of your mind and emotions. So, what are the traits of someone with good mental health? They have

• positive relationships
• choose health behaviors
• set goals they can reach
• have ways to cope during hard times
• enjoy success in school, work, hobbies, sports, or other personal activities. 

Mentally healthy people experience a wide range of emotions, depending on what's happening in their lives. They have stressful feelings during hard times. But they cope and recover over time.  People with poor mental health have trouble coping. They feel so sad, afraid or angry that they can't function. They may need therapy, medicines and/or time in a hospital to recover.

Like a lot of measurements in life, most people fall somewhere between good/excellent and poor mental health. 

Here are some behaviors you can practice to increase your mental fitness.

1. Accept who you are. You know the ways you're different from and similar to others. You value your strengths and respect your limits. Use more of the skills you're good at. Be kind to yourself. Be generous with others. Notice and trust your feelings.
2. Develop strong relationships. You connect with people at work, church, in your community. Share your experiences, joys and fears, even  your problems with others. Be a better communicator, listen more and practice empathy. Be fair, respect and accept others without judgement. Be kind to others, and ask for help when you need it.
3. Be in charge of yourself. Have a belief in your ability to contact what happens in your life. Know and accept the difference between what can and cannot be changed, make changes when you need to. Be willing to take risks to meet your goals. Pay attention to your feelings, notice other people's feelings too. Be honest with yourself. Learn how to solve problems and make informed decisions.
4. Balance the positive and negative. Act in ways that support your values and belief system. Learn to recognize your moods and thoughts that causes you distress. Shift your thinking and negative through negative thoughts. List things you enjoy in life. Reflect on this list often. Don't dwell in spaces that anger you. Develop strategies that allow you to cope with stressful situations. Remember to play. 

Everyone can improve their mental health. Eating well, being active, getting proper rest and sleep are some key areas you can change to increase your mental health. There is no doubt with some practice you can increase your resilience, optimism and overall emotional well being, your mental fitness.

'Tis the Season

Lucky for me I have an email account specified to use when opening club savings accounts, signing up for savings with various retailers, shops, and stores. They do not come into my everyday email account where I get messages from friends and family members, or a bill reminder.

The account set up for giant, rite aid, cvs, nordstrom, kate spade, bath & body works, coach, and others is a separate account and it is BOOMING with offers and specials and holiday sales. If I was an impulsive shopper, I'd have a home full of purchases, and struggling to pay my bills.

Don't get caught up in the hype of holiday sales and offers. Here are a few tips to stay focus, but most of all, be grateful for what you already have and that which you share with your loved ones at no cost:

• Unsubscribe to sales emails or set up a separate account
• Don't purchase something (even at sale price) that you do not need
• Don't purchase gifts for friends and family, make gifts such as framed pictures, baked goods, or invite them over for dinner and games
• Be aware of your financial status and goals
• If you didn't plan to make a purchase, don't buy it
• Set financial goals for 2018 (it's never too early to start)
• Limit your credit purchases (it's not really a sale if you're paying interest on the purchase)

Do not let the holidays over take you or make you blue. Instead, celebrate the season with your friends and family. Have potlucks, game nights, wine tastings (everyone bring a wine) and make a dish together (everyone can bring an ingredient). 

I recently met my friend at the local town center. We had a festive time at the center tree. We had great conversation beside the warm fire, and took pictures to share on our social media account. The actual face time with one another was priceless! Now that's something worth saving, the memories we created! 

'Tis the season!

(Share some ways you can save money and your sanity during the holiday season in the comments below)

2 ways to get your afternoon focus back

Now that summer is almost over, and your work schedule is less of a balance act of summer camps, forgotten lunches, vacation time, and other things that pull your attention, here are some tips to keep you energy and productivity up. 

1. Take a walk outdoors for 15 minutes after eating a quick lunch. Research has found that people who go outside and focus on their natural surroundings enjoy their breaks more compared with those who stayed indoors.
2. Find a quiet place in the office to do relaxation exercises, deep breathing and meditation. 15 minutes of relaxation can help you improve your focus. The benefit of this comes from being able to detach yourself from work during your break.

Both of these activities help with concentration and reduce fatigue. People who relax or walk outdoors seem to leave work with more energy compared with those who take a usual lunch break.

It can help increase productivity on a busy day. Although you may think your day is too busy to take a 15-minute break, you might actually make up for that time by being more efficient after your break.

--Adapted from “Here’s How To Be Less Tired After Work,” MacMillian, Amanda, Time.

Is our sedentary life affecting our health?

In “No time to exercise? Taking small steps can still help,” (WaPost, Augst 24, 2017) Berman reminds us what we already know, we do not move enough. Yes, it is affecting our health. Not moving and having regular exercise will eventually promote all the health issues many aging women try to fight:

• Weight gain
• Mood
• High blood pressure
• Stress
• Heart disease
• Diabetes

Getting started on the path to moving more and living a less sedentary life is as simple as adding steps into your daily return. Berman writes this can make a big difference. There is also no cost for membership or equipment to move more. Some ways to incorporate these steps are:

• Go on walking dates rather than eating dates.
• Walk when you feel tired. A high-intensity workout may not motivate you to move when you’re feeling sluggish, but a walk could energize you.
• Clear your mind and walk. Count your breaths while focusing on mindfulness, or listen to a podcast, music or audiobook to take your mind off your day and refocus.
• Create a new routine. Start with 5 minutes and build up to 10, 20, even 30 minutes of walking before or after work.

Let us know how you get your steps in. Share tips and let us know, “What have you done for you lately?”