Mental Health Articles

Getting a Good Night Sleep is Healthy for Your Brain

According to a recent article featured on cnn.com, losing just one night of sleep can make your brain unstable and prone to shutdowns.

In a day and age when many college students and over-stressed adults are pulling all-nighters to try and get ahead, a study in the Journal of Neuroscience has shown that these shutdowns occur even when one night's sleep is missed, which makes it even more important to get a good night's sleep.

This research has shown that due to sleep deprivation the brain can function unpredictably, it can turn on and off spontaneously even when you are trying to focus on something and it can result in some pretty serious brain lapses.

Experts suggest that you should be sure to listen to your body and recognize the signs when you are physically tired and are in need of sleep. Be sure to avoid long haul drives or big life decisions when you are sleep deprived.

And remember that even if you cannot get a full night's sleep, some is better than none and will benefit you in the long run.

Four Tips for Keeping Your Holidays Simple, Lovely and Sane

Christmas is my favorite time of the year. I love the idea of sitting around a tastefully decorated fireplace with your loved ones while chatting and eating homemade goodies and drinking eggnog. However, none of my Christmases ever actually turn out like that. From stressful calendars to weird family baggage, Christmas doesn't often end up perfect,.and that's ok.

Amidst the twinkle of holiday decor, it's easy to fill our plates to overflowing, and inevitably transform our lovely celebrations to stress-induced rampages. So how do you keep your holidays sane? Here are a few tips from Incourage.me.com to keep in mind if you would like to make this year's holidays more manageable.

1. Meet the needs of your spouse, kids, and yourself first- Focus on your immediate family's needs first, and ultimately do what's best for your household. This might mean not traveling five hours away to Aunt Mary's house like everyone else in your extended family. This might inadvertently lead to hurt feelings. But what good is it to please these people if your household ultimately suffers? No one's happy in the end.

2. Don't spend more than you have- Draw a line in the sand to never, ever use credit. It's tempting during the holiday season, but the many months that follow of paying it off is never worth it. You'll sleep so much better at night. You may want to try making purchases online to avoid going over-budget or make your own gifts.

3. Do what you can and don't worry about the rest- Don't neglect your responsibilities, of course. But find creative ways to do what you have to do in an easy way, so that you have time and energy to do what you love. For example agree to only attend 5 holiday events so that not all of your evenings are full or buy from a local bake sale or bakery instead of feeling like everything must be homemade.

4. Make a big deal out of those little things that are fun- Make popcorn and turn down the lights for your family's favorite Christmas movie or play your favorite Christmas tunes and drink hot chocolate while you wrap gifts. It's these small things that make this season special.

Christmas is for us to enjoy with those we love, not to stress us out. By keeping things simple and positive you will be able to have a more peaceful and happy holiday season. Merry Christmas!

Straight From the Headlines Just Five Minutes A Day Outdoors Can Boost Mood

Research conducted by the University of Essex and  highlighted on MSNBC.com shows that just five minutes a day spent outdoors can improve mental health as well as increase self confidence and contribute to a sense of overall well-being.

Researchers found that as little as five minutes of a "green activity" such as walking, gardening, cycling or farming can boost mood and self esteem. Prior to the study, experts were unsure of how much time was required to make these changes in individuals.  But the study revealed that just five minutes is plenty of time to have an impact on a person's mood.

Jules Pretty and Jo Barton, researchers at the University of Essex who led this study, looked at data from 1,252 people of different ages, genders and mental health status taken from ten existing studies in Britain. They analyzed activities such as walking, gardening, cycling, fishing, boating, horse riding and farming.

They found that the greatest health changes occurred in the young and the mentally ill, although people of all ages and social groups benefited. The largest positive effect on self-esteem came from a five-minute dose of "green exercise."

"We believe that there would be a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to self-medicate more with green exercise," Barton said in a statement about the study, which was published in the journal Environmental Science & Technology.

All natural environments were beneficial, including parks in towns or cities, they said, but green areas with water appeared to have a more positive effect.

The Link Between Stress and Your Stomach

Does the thought of speaking in public tie your stomach in knots? Does a stressful work meeting leave you without an appetite? Or does the idea of spending the approaching holidays with your in-laws leave you feeling a bit woosey? If so you're not alone. Having a physical response to emotional concerns is natural. Your gut is extremely sensitive to stress and emotions. Stress is a trigger that can cause stomachaches, diarrhea, and other digestive problems however, the stress management techniques listed below can keep these unpleasant physical responses under control.

There is an actual physical link between your gut and your emotion. High stress and emotions can lead to stomach aches and other digestive problems due to the fact that the gut is highly sensitive and full of nerves. Francisco J. Marrero, MD, a gastroenterologist with the Digestive Disease Institute at the Cleveland Clinic explains on everydayhealth.com, “There is definitely a connection between the brain and the gut. The gut is called the little brain- it's the largest area of nerves outside the brain.”

Stress and nerves often have very noticeable physical symptoms that focus on the digestive tract. “Anytime you're in a stressful situation, people will get butterflies in their stomach or they may even get diarrhea,” says Dr. Marrero.

Big events in addition to small daily stressors can affect your digestive health so it's important to regulate your stress levels. By identifying the cause of stress, understanding the gut's natural reaction to it, and keeping stress under control you will more effectively be able to manage stress-related stomach aches and other digestive problems. Try implementing these stress management tips to reduce your own stressors and manage your digestive health:

Consider counseling to deal with what's bothering you. Try cognitive therapy. Keep a journal of what's stressing you, how you feel, and what you did to feel better. Don't take on more than you can handle — say no when you need to. Prioritize your responsibilities. Put problems in perspective, and stay positive about the good things in your life.

Butterflies in your tummy are just one way that stress and other emotions can affect your overall health and demonstrates how closely related your physical and emotional health really are. But by learning how to tame your stress you will not only maintain your emotional health but you may also just calm an upset stomach.

7 Tips to Naturally De-Stress Your Life

Today's world is more stressful than ever. We're all overbooked, unrested, super stressed and underpaid. The busy lives of American men, women and even children are causing stress and stress-related illness to run rampant. When it comes down to it we all need to take a big breath and chill out. Below are some natural and healthy ways to do just that.

The everyday stresses of work, children, commutes, money, family (and the list goes on and on) that we're forced to face head on can wreak havoc on our bodies. Feelings of being overwhelmed by all of the demands placed on us can result in stress-related illnesses. According to naturemade.com 75%-90% of all doctor's office visits are for stress-related ailments and complaints. Chronic levels of stress or tension can reduce the body's ability to cope well under stress and can cause illness. Below are 7 natural stress busters that you may want to integrate into your daily life to keep stress and tension at bay.

1. Proper Fueling- If you reach for a quick sugar or caffeine boost when you feel your energy start to wane, you're not alone. Coffee and/or candy can offer a quick energy boost but often leads to that inevitable energy crash that can further compound your body's physical stress. It's important to make sure that you're regularly fueling your body and with the right type of fuel. Instead of that third cup of coffee or leftover doughnut try snacking on a slice of whole-grain bread topped with peanut butter and raisins or some yogurt. Health experts recommend refueling the body every 3 to 4 hours in order to maintain healthy blood sugar levels and keep stress in check.

2. A Good Night's Sleep- By not getting adequate or regular amounts of sleep your body becomes sleep deprived leading to poor concentration, memory and daily performance. These negative effects can quickly become physical stressors. To ensure that your sleep is effective try going to bed and waking up at the same time everyday. Create a healthy schedule for your body. It's also a good idea to avoid eating a big meal before bed or drinking alcohol and caffeinated beverages before bed. These will stimulate your body and keep you from catching your precious zzz's. Before going to bed try a relaxing activity like a warm bath, reading or listening to soft music to make you more drowsy.

Certain dietary supplements can play an important role in promoting sleep according to naturemade.com. L-theanine (an amino acid found in green tea) has been shown in human studies to promote a relaxed mental state and to increase the production of alpha waves in the brain. The result is that L-theanine helps to reduce anxiety and promotes a state of relaxation without drowsiness.

Vitamins B6 and B12 are needed for the production of serotonin - the “feel good” brain messenger, and the important mineral magnesium promotes healthy muscle relaxation. Herbs that can help with sleep include chamomile, which exerts a mild sedative-like effect, and lavender oil, which has relaxing properties and can be added to a bath or directly to the skin.

3. Take a deep breath- When somebody is stressed or scared their breathing often becomes shallow and rapid. When this happens, the diaphragm is not used properly and the breathing is solely from the chest and does not incorporate the abdomen. Less oxygen is then available to the body, including your brain. This results in a lack of clear thinking and inevitably more stress. When you find yourself breathing quickly and shallowly in a stressful situation take a few deep breaths- center and calm yourself and try to exhale the stress.

4. Movement and Exercise- A workout or a brisk 30-minute walk can help you de-stress after a busy day. Regular and moderate exercise can help promote physical and mental well-being. Exercise stimulates positive brain chemicals that often leave you feeling happier and more relaxed. Try taking a walk outside, getting fresh air and being in the sunshine can stimulate your senses after a stressful day. And by the way, movement and exercise will also result in looking and feeling better which can also help stress levels.

5. Read a Good Book or Go to the Movies- Books and movies are a great escape and instant de-stressors. Let the characters and situations distract you from your own worries and stresses. Disengaging your mind for a while can give you a different perspective and clearer insight once you're ready to again face reality.

6. Adjust your Mindset- Going through life confident of the fact that you're doing your best every day can often take the stress out of specific outcomes. Staying positive in your mind is that best way to channel positivity into the rest of your life, which transitions into Tip #7 perfectly,.

7. Smile- Try holding a big smile (you know, the kind that makes your mouth hurt?) for 5 minutes and see what happens. It's hard to feel stressed while you're smiling. It makes you more approachable and might just change your whole day.

Whether you choose to read that book that you've been meaning to get to, head outside to walk the dog, or plaster a smile on your face, by selecting a couple of these de-stressing strategies you'll be able to naturally settle your nerves and deal with the stresses that are inevitable in our lives.