11 minute read
Staying Mentally Healthy
Take Your Brain Health Temperature to Stay Mentally Healthy
Morgan Dickerson, MSW, LCSW
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Like many of you, I have been sporting a mask around town for roughly 100 or so days. Our nation is alive with an energy similar to the 1960s when Civil Rights and equality were discussed over TV dinners and meatloaf (but now it’s over our meals brought to us by Uber Eats or Door Dash). I will speak for myself, but I am feeling some of our current challenges. Part of this is because I am a human being living in 2020, and the other part is being a mental health provider practicing at a time when depression and anxiety are at an all-time high.
According to the World Health Organization, more than 264 million Americans are affected by depression. One study reported by the National Center for Biotechnology Information
(NCBI) reported that more than 33.7% of Americans will experience anxiety at some point during their lives. These statistics indicate the necessity of regularly checking-in with our mental health and well-being.
Signs of Stress
Knowing the signs of stress provides opportunities to create positive changes before our brain health negatively impacts our work, family life, sanity, and enjoyment. As you read the below list of challenges associated with anxiety and/or depression, make a note (or you can circle) which symptoms pertain to you. Once you finish reading the signs of stress, keep on reading to check your brain health temperature.
An increase or decrease in your energy and activity level An increase in your alcohol, tobacco use, or use of illegal drugs An increase in irritability, with outbursts of anger and frequent arguing Having trouble relaxing or sleeping Crying frequently Worrying excessively Wanting to be alone most of the time Blaming other people for everything Having difficulty communicating or listening Having difficulty giving or accepting help Inability to feel pleasure or have fun
YOUR BODY: Have you noticed any of the following?
Having stomachaches or diarrhea Having headaches and other pains Losing your appetite or eating too much Sweating or having chills Getting tremors or muscle twitches Being easily startled
• Having trouble remembering things • Feeling confused • Having trouble thinking clearly and concentrating • Having difficulty making decisions
Being anxious or fearful Feeling depressed Feeling guilty Feeling angry Feeling heroic, euphoric, or invulnerable Not caring about anything Feeling overwhelmed by sadness
Having trouble remembering things Feeling confused Having trouble thinking clearly and concentrating Having difficulty making decisions
How to Read Your Brain Health Thermometer
SCORING:
If you answered yes to one symptom in each section, your brain health temperature is mild. If you answered 2-3, then your brain health temperature is medium. Lastly, if you scored more than 3 in each section, your brain health temperature is high.
Okay, how did you do? When you read through the signs of depression, stress, and anxiety, what came up for you? The higher your brain health temperature, the more you need to find ways to reduce some of those challenges.
If you find yourself struggling right now, it’s okay. Many of the people on planet Earth right now are going through very similar emotions. Please do not hesitate to reach out to a mental health provider if you need more support. It can feel overwhelming to know where to start. To stay grounded and less overwhelmed, pick one source of stress in each category to work on first.
Where to Go from Here?
First thing’s first, take a breath and check-in with yourself. Now that you know where your brain health stands, you can empower yourself by making some much-needed changes for the better. Keep reading to get some tips for keeping your brain health temperature healthy.
Practice Reducing Stress
Keep things in perspective: take time away from social media, the news, and high-intensity people. Taking time to “just be” and do things that bring you peace and happiness.
Be Proactive About Your Health:
Stay healthy through exercise, eating healthy, educating yourself about health, and possibly hiring a nutritionist if you need additional direction or support with your eating habits.
Find Practical Ways to Relax:
Take breaks often, stretch, practice mindfulness activities to ground yourself, eat a delicious meal, spend time with loved ones, and, most importantly, unplug and recharge your battery.
Pay Attention to Your Body, Feelings, and Spirit:
Find ways to nurture and support your mind, body, and soul. Enroll in a new online class that you find exciting or try a new form of exercise. Spirituality can also be an essential component of our well-being-- if that is part of your practice. There are many ways to renew our spirit that range from connecting to nature to engaging in community practices.
As a partner, a busy mom of two preteens, and a full-time psychotherapist, it is my job to help people explore their brain health. I love helping my clients find quick and effective ways to cultivate lasting change, but I am human. I am affected by the same stuff we all are: the pull of work and family, Coronavirus concerns and inconveniences, life challenges, and stress. Here’s the thing: the more we learn how to keep our brain health temperature at a comfy level, the more empowered we become to make those much-needed changes for the better, so take up some of the ideas I mentioned to keep your “cool” as we go into fall. I don’t know about you, but the thought of taking my family up to Apple Hill for some cider, apples, and farm hopping is one way to ensure my brain health thermometer measures a perfect 98.7.
Ways to Keep 7 Kids Socialized
from a Distance
By Kerrie McLoughlin
The “new normal” can be disorienting and frustrating at times. Your kids have friends who they have only seen physically from the end of their driveway. Your parents have been staying inside since the COVID-19 crisis began, and your kids miss seeing Nana and Poppy in person. Meetings, camps, and schools are taking place in front of a screen – and it could continue through the end of the year or longer.
This is no time to despair! At first, my kids were super sad about not being able to do as many social things in person, but soon they got busy and crafty (oh, the lovely paintings hanging on my walls!) while also finding creative ways to keep in touch with friends and family. Check out some of these ideas!
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2. The Drive-By Birthday Celebration.
Make sure your child’s birthday is recognized while you all stay safe and healthy. Secretly organize a group of friends to meet at a close-by location (like a mall parking lot), and then they can caravan by your house honking and waving balloons and streamers. Friends and family can drop a gift or card by, but remind them to make sure it is non-perishable, which can be set aside for up to 72 hours if you hard-core need to avoid germs (elderly family member living in your home, immuno-compromised, etc.).
The Social Distancing Playdate.
Unfold those comfy camping chairs on the driveway or in the yard for some six-feet-apart chat sessions. We do short visits when we are out and about to drop something off or pick something up at my girlfriend’s house, and the kids also get to give each other some shout-outs from afar. Consider coming together for a book club for kids or a sewing/knitting circle. Melissa R., mom of three, says they do “meet-ups at local creeks. With neighbors, they play outside, distanced with FaceTime going so they don’t have to yell across the spaces. In the fall, we will continue much the same. We try to get a group together of similar risk tolerance levels for outdoor activities.”
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7. Video Chatting.
Cathie Maschler, mom of four, says, “My kids are staying in contact with friends through Zoom meetings, and FaceTime chats mostly.” Don’t forget about Skype, Facebook Messenger, Instagram, and any other supervised way kids can connect “face to face.” This is easier for my teens, who have their own phones. The other three kids take turns using my phone for their social visits, and I appreciate the screen break for myself. My daughter does origami tutorials with her friend after another friend has taught her some new things to make. Katie D., mom of four, shares that they “visit with friends electronically while they craft, watch a show, or exercise.”
Snail Mail.
Now is the time to send those things made in the sewing circle and during the video socializing tutorial sessions to the grandparents and other friends and relatives! Old-fashioned letters and surprises in the mail are such a treat! One of my daughters went nuts with 12x12 blank canvases and painted pictures for her grandparents, which I will be popping in the mail or dropping on their porches.
Words.
Texting, emailing, blogging, oh my! There are so many ways to stay in touch without touching. Bonus: it helps them practice reading, writing, grammar, graphics, editing, and typing skills.
The Marco Polo App!
Check out the Marco Polo app for a FaceTime-meetsvoicemail experience, where you get to leave and receive video messages, and they don’t disappear. You can save them on Marco Polo indefinitely and save them to your phone, or forward them to other family members.
Online Activities.
Melissa R. shares, “We are doing online summer camps, which are going well. Sleepovers, chats, and playdates with friends are all done virtually.” I know families who are continuing activities like ballet, Irish dance, and karate online – and loving it!
Staying Balanced:
10 Easy Ways to Cut Kids’ Screen Time By Sarah Lyons
Tablets, smartphones, television, and video games play a significant role in our daily lives. Technology can be a positive thing, but when it dominates our kids’ free time, it is time to limit it. Balance is key. With these easy tips, even reluctant kids may not notice they are cutting down their time spent with technology.
Step Outside
The easiest way to cut down on screen time is by playing outside. They can ride bikes, use sidewalk chalk, take a walk, play catch, or play in the sprinkler. You can also send them on a scavenger hunt. When kids are preoccupied outside, they are less likely to think about TV or video games.
Set Limits
Set clear boundaries for your kids when it comes to electronics. Mom of three, Amy Cameron, says, “Zero screen time is allowed in the morning before school.” Many other parents do not allow any phones or television during meals. It’s also a good idea to set limits on how much screen time is allowed and what time of day. When everyone is on the same page, there is less arguing about putting it down when the daily limit has been reached.
Become an Artist
Kids who are busy with art have less time to play on electronics because their time is spent focusing on the art. Search for an art project beforehand or let kids explore with different items to make a sculpture or paint a picture.
Set a Good Example
When attempting to limit screen time for your kids, take a look at how much time you spend on screens. Good or bad, our kids learn from our actions, and we can set a good example of when it’s appropriate to look at our phone and when it’s time to focus on other things.
Earn It
“Screen time checklists need to be completed before kids get their devices,” says Anna Schuster, mom of five. Many parents find it helpful to make a list that kids must complete before they can have screen time. This may include schoolwork, chores, instrument practice, or reading time.
Maker Space/Breaker Space
One activity kids can do at home is create, design, and engineer a bridge out of materials from around the house or build a fort. Kids also love looking inside things to see how they work. Have kids take apart old remotes (with no batteries), phones, earbuds, or other non-working items.
Get Cooking
Distract your kids from electronics by keeping them busy in the kitchen. They can help cook and bake and have fun sampling the things they
have made themselves.
Family Reading Time
Set aside time when the family reads. It can be a read-aloud for younger kids, and older kids can read their own favorite books. Showing your kids that you enjoy reading might foster their love of reading.
Do a Project
Come up with a family project for the day to keep the kids screen-free. This could be a big chore like cleaning up the backyard or something fun like an art project or science experiment.
Play a Game
Declare it family game day and choose a few board games to play together. You could also try an outside game like hopscotch, foursquare, kickball, or break into teams and have a water balloon fight.
It’s easy to fill our time with screens because they are enjoyable and take little effort. However, a little bit of effort to plan a few other activities to distract us from our phones and tablets pays off in creating great memories your kids will remember far longer than the video games they played.
