Goal Setting

Today we will be focusing on goal setting. Many of us feel as though we are drifting through the world and often times, this feeling arises from not having thoroughly thought about what we want. In order to set a destination, first, we need to think about where we want to go and of course how we wish to get to the destination. By setting goals we can achieve what we want in life, to a small daily task all the way to what we want our lives to look like 5 years to 10 years down the road, whether its related to career, family, health, leisure, creative, etc. Below we have provided 5 ways of how to begin setting goals. 

1) Set goals that motivate and are few in number: by sharpening the focus on a few goals that motivate one can help greatly in achieving them. If one is not motivated by the goal, or the goal does not fit in the bigger picture then it may become irrelevant and therefore possibly could cause one to lose motivation. To make sure that the goal is motivating, write down the why for the goal. 

2) Make the goals "SMART": using the SMART mnemonic is a very useful way of tailoring the goals to what one desires to achieve. There are a few variants on SMART, in addition to the standard listed on the photograph, the following alternative may apply to SMART as well: 

• S - Significant
• M - Meaningful
• A - Action-Oriented
• R - Rewarding
• T - Track-able

3) Write down the goals: cannot be stated enough, write down the goals! There is power in writing down intentions and simply seeing it outside of one's mind. The physical act of writing down goals also makes them more tangible and realistic. One other aspect to focus on as one writes theses goals down is to write them positively. Writing them positively will make them that much more motivating.

4) Create an action plan: now that the goals are set and have been written down, one can create an action plan; a very important step which is often overlooked but is essential. After writing each step in the action plan and crossing it off as it is completed, one will see physical evidence of progress which is not only motivating but wonderful for self esteem as one sees accomplishments being achieved and progress being made towards the goal(s). 

5) Review goals frequently: once the goals are written down and one has a vision of what they may manifest as, review them. Review them frequently as this will aid in keeping on track and making the goals a reality. In addition, reviewing the goals will help in creating further action plans to achieve the goals. One can choose how frequently to review them, reviewing them can also help in guiding daily, weekly and/or monthly tasks. 

Making goal setting a regular practice can make one feel motivated, in charge, and even happier. Making progress towards goals can lead to a more happy and satisfied short term and long term life. Attaining the goals can have vast positive consequences in one's life.

Relaxation Techniques

Relaxing - it is absolutely necessary, even if we may not seem to think so in our fast paced, fleeting, daily life. Stop. Breathe. Take a moment to yourself. You deserve it. Everyone has their own way of relaxing, and what one may find relaxing another may find not such that. We have complied some tried and true ways of relaxation. Maybe give one of these (or more than one) a try today! 

1) Autogenic Relaxation - "autogenic" = something that comes from within oneself. This technique utilizes both visual imagery and body awareness. One may imagine a peaceful environment, and then focus on different physical sensations, i.e. a calm heartbeat, easy natural breathing, heaviness of each limb, the temperature of each limb, etc. This relaxation technique can lead to a deep state of relaxation. 

2) Progressive Muscle Relaxation - in this particular method of relaxation, one focuses on slowly tensing and relaxing each muscle group. One way in which one can practice this type of relaxation method is by starting by tensing the toes for 5 seconds followed by relaxing them for 30 seconds, and moving up the body all the way to the head with this manner of tensing and relaxing each group. One can also start at the head and move to the toes if that is more preferable. This relaxation method can help one become more aware of tension in the body and just overall physical sensations. 

3) Visualization - during this relaxation technique, one uses mental images to take a visual journey to a peaceful environment. In this technique, one can use as many senses as possible, sight, taste, sound, touch and smell. For example, imagine a beach, smell the air, taste the salt in the air and the water, feel the warmth of the sun and the coolness of the water, hear the sounds of the waves and the seagulls.


4) Breathing - breath deeply, take a 5 minute break and focus on your breathing, place one hand on the belly, and the other on the chest. Eyes closed, take a deep breath, inhaling deeply and feeling the abdomen push against the hand. Hold the breath and slowly exhale, and repeat. This type of deep breathing for a minutes in a day can lower blood pressure and relieve stress. 

5) Guided Imagery - in this technique, one would listen to a guided imagery CD or another individual guide them into a state of deep relaxation. There are many apps, websites and CDs/DVDs out there to utilize for guided imagery. 

Please see the following links for some quick ways to kick start your relaxation! 
Guided Imagery (on youtube)
Guided Imagery (on iTunes)
https://www.calm.com/
www.stresslesstips.org
10 Tips to help you De-stress

Food & Mood

The food that we consume has loads to do with how we feel daily. There is a delicate balance between our food and mood which can easily be swayed in many directions. Today we will present a few ways in which one can manage anxiety with food. Including the following in one's diet may lead to better management of anxiety via food.

1) Vitamin B - eat food rich in vitamin B or take a vitamin B supplement to ward of anxiety, studies have shown a relationship between mood and the B vitamins. Some food that has vitamin B includes meats, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs. 

2) Tryptophan - tryptophan is a precursor to the neurotransmitter serotonin, which helps you feel calm. That tired feeling one gets after eating turkey on Thanksgiving - comes from the tryptophan in turkey. Tryptophan in the form of meat has been shown to reduce anxiety disorder. Some food that includes tyrptophan are turkey, chicken, banana, milk, oats, cheese, soy, nuts, peanut butter and sesame seeds. 

3) Carbohydrates - carbs also increase the production of serotonin in the brain. Go for whole grains for brain healthy options, such as whole wheat bread, brown rice and whole grains. Opting for the processed grain alternative can lead to one feeling lethargic due to the sharp increase in energy due to the insulin rush followed by a quick decline. 

4) Omega-3 fatty acids - there is some evidence that indicates omega-3 fatty acids can be uplifting and improve moods. Some food that has omega-3 fatty acids include salmon, sardines, mussels, anchovies, tuna, lake trout, herring, and mackerel. In addition, omega-3 fatty acids may reduce risk of heart disease. 

5) Protein - protein helps stimulate other neurotransmitters (norepinephrine and dopamine) both of which have shown to improve alertness and mental energy. Some food that has protein include Greek yogurt, fish, meat, cheese, eggs, nuts, beans, soy and lentils. 

6) Potassium - potassium naturally helps lower blood sugar and is great for brain health and anxiety. Food that has potassium includes avocados, sweet potatoes, bananas, clams, winter squash, milk, soybeans and orange juice. 

7) Magnesium - magnesium helps with over 300 enzyme systems in the body which regulate diverse biochemical reactions. In addition, it aids in blood glucose and blood pressure regulation, all of these factors make this mineral a very important one in managing mood. Some food which have magnesium includes Swiss chard, spinach, leafy greens, almonds, peas, broccoli, flax-seed, tofu, cashews and bananas. 

8) Curcuminoids - curcuminoids are antioxidants found in turmeric which have been found to enhance mood and have a neuroprotective factor. One can cook with turmeric as an added spice in their dishes. In addition, one can take a curcumin supplement.

9) Dark Chocolate -  dark chocolate may lower levels of stress hormones; cocoa has been found to be rich in a class of antioxidants called flavonoids which have been linked to a number of health benefits. A small piece of dark chocolate is not only satisfying but also beneficial! 

10) Tea - several teas have natural calming effects on the body. Chamomile tea for instance has shown to significantly decrease anxiety symptoms in just a few weeks. Green tea has an amino acid L-theanin which has been shown to curb a rising heart rate and blood pressure, which in turn can lead to a calming effect. Rooibos tea also known as the red bush tea has many great properties including zinc, copper, magnesium, calcium and potassium, all of these have been shown to reduce anxiety and aid in managing overall mind and body health. 

Tips for a Healthier You

As we just ended April aka Mental Health Awareness Month, we would like to share some tips for a healthier you (mentally and otherwise).

 

Continue reading below for a few ways to mind your health this month and for all the other months of the year too!

1) Sleep Enough: sleeplessness, depression and anxiety are all interrelated to each other; sleeplessness can aggravate depression and depression/anxiety can cause sleeplessness. Lack of sleep can also impair judgement and make one forgetful. Having a daily routine can help in creating a time for bed, in turn leading to better sleep. Making sure that there are no distractions while one is attempting to sleep, such as, having the TV on, having a cell phone close by to browse through while laying down, etc. Getting the recommended 8 hours each night can help alleviate overall daily stressors.

2) Take a Daily Walk: walking and body movement in general, whether in the form of exercise or just a stroll can have significant impact on one's daily life. Some ways in which one can incorporate into daily life is by taking your pet for a walk (longer than the usual time), walking with a friend, walking up the stairs instead of taking an elevator, walking during a phone call, and walking after a meal are all ways in which one can include walking while accomplishing various other tasks. Getting the recommended 10,000 steps daily can lead to a healthier lifestyle.

3) Drink more Water: drink a whole glass of water after waking up each morning. Drinking water first thing in the morning (and all day) will help energize the muscles and get the body moving. In addition, drinking water throughout the day will help in keeping caloric intake down and help one in feeling fuller longer. Drinking water will also aid in keeping one's skin look more hydrated and clearer. Water will also aid your kidneys in flushing out toxins, and help in maintaining normal bowel functions. Getting the recommended six to eight 8 ounce glasses of water a day can lead to a well oiled body.

4) Check your Mood and Energy: take a moment to evaluate mood and energy, breathe deeply, exhale and assess the energy level as well as the feelings and thoughts. Keeping a check on one's mood and energy can aid in taking the right steps to take rest if energy is low, perhaps take a walk if, talk to a dear friend or play with a pet if the mood maybe off. Being mindful of how one's mood and energy is flowing through the day can help in creating a homeostasis within the mind and body. 

5) Make (and maintain) Social Connections: everyone has a need for lasting and long relationships, making new social connections and maintaining social connections can make a huge difference in daily living. A phone call or text from a friend can help make a dreary day better. Taking time to visit family members can foster social connections and maintain them over time. Having and making the time for others can make one's own life healthier and more enjoyable!

We hope you found these tips helpful for a healthier you!