The Circle of Wellness Newsletter 3/25
How to Navigate Mental Wellness During Turbulent Times
When the world political situation is unstable, it can create a sense of uncertainty, anxiety, and stress for many people. These feelings can significantly affect mental health, and it's important to have strategies and interventions to maintain well-being during such times. Here are some mental health interventions that may help:
1. Limit Media Consumption
Constant exposure to distressing news can heighten anxiety and stress.
Set time limits on news consumption, choose reliable and balanced sources, and take regular breaks from the news cycle to help maintain perspective.
2. Grounding Techniques
When the world feels chaotic, grounding techniques help people stay connected to the present moment.
Practice mindfulness, deep breathing exercises, or use the "5-4-3-2-1" technique (identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste) to reduce anxiety and foster a sense of calm.
3. Social Support Networks
Having a strong network of supportive friends, family, or communities can act as a buffer against stress.
Stay connected with loved ones through regular check-ins. Join online communities or forums that share your values, where you can express feelings and get emotional support.
4. Engagement in Meaningful Activities
Purposeful activities can shift focus from fear and stress to things that bring fulfillment and joy.
Engage in creative hobbies (e.g., art, writing, music), volunteer work, or community involvement. These activities foster a sense of control and meaning during times of uncertainty.
5. Physical Activity and Exercise
Exercise is a well-established way to reduce stress, improve mood, and increase overall resilience.
Incorporate regular exercise into your routine. Even a short daily walk can have positive mental health benefits by releasing endorphins and reducing tension.
6. Focus on What You Can Control
A sense of control can reduce feelings of helplessness.
Identify aspects of your life that are within your control (e.g., daily routines, self-care, decisions about your immediate environment) and focus energy on those areas.
7. Sleep Hygiene
Quality sleep is vital for emotional regulation and stress management.
Practice good sleep hygiene by sticking to a regular sleep schedule, reducing screen time before bed, and creating a peaceful sleep environment.
8. Maintain a Balanced Diet
Nutrition plays a significant role in emotional and mental health.
Focus on a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, which help support brain function and mood stability.
9. Develop a Resilient Mindset
Resilience helps individuals cope with adversity in a healthy way.
Practice resilience-building exercises such as reframing negative thoughts, developing problem-solving skills, and focusing on past successes in overcoming challenges.
10. Self-Compassion
During times of uncertainty, it’s easy to be hard on oneself. Self-compassion helps foster emotional healing.
Practice self-kindness, acknowledging that it's okay to feel anxious or uncertain. Treat yourself with the same care and understanding you would offer a close friend.
11. Professional Counseling
Professional support can provide tailored strategies for coping with political anxiety.
If the political climate is causing significant distress, seeking therapy with a mental health professional can provide personalized strategies and a safe space to talk through emotions.
By taking these steps, individuals can develop a toolkit for managing stress and anxiety in the face of an unstable political climate. These interventions encourage people to focus on aspects of their lives they can control, build emotional resilience, and stay connected to supportive networks.
I’m currently accepting new clients for Psychotherapy and MARI sessions. All current clients receive 20% discount for MARI services, and newsletter subscribers receive 10% discount as new clients.
Codependency in relationships creates unhealthy reliance on the other person to ease your anxieties and provide external validation. Such relationships become toxic to both partners and prevent a true emotional connection being made.
Promoting mental resilience and overall wellness could be a crucial strategy for improving longevity and well-being in aging populations. Researchers found that higher psychological resilience is significantly associated with lower all-cause mortality in older U.S. adults. For each standard deviation increase in resilience, the risk of death decreased by 25 percent.
Read this very informative study here.
With his trademark blend of neuroscience, mindfulness, and positive psychology, the bestselling author Dr. Rick Hanson shows you how to develop twelve vital inner strengths hardwired into your own nervous system. Then no matter what life throws at you, you’ll be able to feel less stressed, pursue opportunities with confidence, and stay calm and centered in the face of adversity.
Buy this book here.
Probiotics can do more than improve your gut health. They also may indirectly enhance your brain, too. The gut has been called a "second brain" because it produces many of the same neurotransmitters as the brain does, like serotonin, dopamine, and gamma-aminobutyric acid, all of which play a key role in regulating mood. In fact, it is estimated that 90% of serotonin is made in the digestive tract.
Read about probiotics and brain connection here and try to consume more gut-healthy foods like yogurt, kombucha and fermented vegetables.
Your homework for this month is to spend at least 20-30 minutes a day outside during daytime hours. Vitamin D production is important to overall health, including mental health symptoms, such as anxiety, depression, stress, and poor sleep.
Spring is in full bloom. Afina reminds you to spend more time outside and dress in bright and cheerful colors.
