Navigating Mental Heath During a Pandemic
It's been a wild and unprecedented few months, but I don't need to tell you that. For some it's been a time of solitude, reflection, and working from home. Some are now in charge of their children's education. For others like medical professionals and essential workers, they have been pulling double duty and putting themselves in direct risk of getting sick. On top of that we are experiencing the biggest civil rights movement since the 60's and major political unrest. With everything happening it can be so difficult to stop and make yourself a priority and give yourself the care you need. This is more important than ever. If you don't take care of yourself, its impossible to put energy into important places in our lives. You can keep barreling down the road and not take care of your mental health, but you will burn out at some point.
It's been a wild and unprecedented few months, but I don't need to tell you that. For some it's been a time of solitude, reflection, and working from home. Some are now in charge of their children's education. For others like medical professionals and essential workers, they have been pulling double duty and putting themselves in direct risk of getting sick. On top of that we are experiencing the biggest civil rights movement since the 60's and major political unrest. With everything happening it can be so difficult to stop and make yourself a priority and give yourself the care you need. This is more important than ever. If you don't take care of yourself, its impossible to put energy into important places in our lives. You can keep barreling down the road and not take care of your mental health, but you will burn out at some point.
Humans are innately social, not being able to always be with our friends or family really takes a toll on all of us after a while. Even being less physically social, we can still access those happiness chemicals our brains produce. What are these chemicals, and how can we access them?
Dopamine is the reward chemical. Our brains release dopamine when we complete a task, eat good food, or do a self care activity like taking a bath. If you haven't tried before, make a physical list of things you want to accomplish then check them off. Celebrate little wins, like if you're proud of your self for working out that day or read 10 pages of a book.
Serotonin is a mood stabilizer, helps to regulate your sleep and wake cycles as well as regulates bowel movements. When we walk in nature, meditate, swim, or get sun exposure serotonin releases. However not everybody has access to nature at the moment. Try taking a walk in your neighborhood, notice if there are plants and trees around before you head back inside. Pause and sit on your front steps, take a deep breath in and close your eyes while you feel the sun on your face.
Endorphins are the natural pain killer. We have all had those times where we are laughing with friends and family until our bellies hurt and we almost have that fuzzy feeling after. Facetime and zoom calls have somewhat taken this place when communicating from a far. These times are really important to reach out to loved ones to talk, laugh and connect with. Exercise is another way to get those endorphins, so don't skip that youtube workout at home because you always feel better in the end. Listen to that sweet tooth and treat yourself to some dark chocolate. Pair the chocolate with a funny movie and let the endorphins flow.
Oxytocin, the love hormone. This one can be a little tricky for those who are more isolated from friends and family. If it's available to you with your family, partner, or quaran-team then give big hugs and hold on. Interacting and playing with your pets is another way to connect and feel this love hormone. Giving a genuine compliment to a loved one, tell them your favorite things about them and why you think they are so great. After all, life is too short. Feel love and be love as you walk the earth.
This isn't a complete guide to dealing with everything going on in life, but I hope some of these small things can make one day better at a time. Mental health is like a mountain we need to climb, and step by step and day by day it can get better. You are not alone in this world, never forget that.
“Self care is giving the world the best of you not what’s left of you.”
Written By: Melissa Rittano
What is the Brain + A Brain Smoothie Recipe
What is the Brain? What does the Brain even do? Literally hundreds of books and endless careers have been dedicated to answering that question. We are about to attempt to answer it for you in a few brief paragraphs!
What is the Brain? What does the Brain even do? Literally hundreds of books and endless careers have been dedicated to answering that question. We are about to attempt to answer it for you in a few brief paragraphs!
The brain does a lot, and I mean A LOT. I think that’s why it can feel so overwhelming to understand or to even comprehend this magnificent structure. The truth is, the functions of the brain are fairly easy to explain in a simple basic way; we just need a way to relate it in terms we can simply comprehend. In my practice as a Medical Massage Therapist I am constantly relating the machine of our bodies to that of a mechanical automobile. Most of us gain the knowledge of basic mechanics around the time we get our license so by the time we are adults we have a basic understanding on how to keep a car functioning. We understand a car needs fuel, oil and a spark to function. Therefore we maintain those things to keep it functioning. The body is the same way, we need food, blood flow and our own “spark” to keep it all going.
In the simplest way, the brain is that “spark". Our brain is the computer to our body, better yet it is a SUPER COMPUTER. Our bodies are self sustaining machines which are powered by our brains. Our brains tell our organs how to function like taking a breath or your heart pumping blood. Our brain tells our muscles when to move, and when not to move in order to protect us. They also tell us how we feel and what our opinions are. This is what makes the brain SUPER because it has physiological and psychological properties.
On a scientific level our brains are muscles. Just as we work out our core or limbs to be physically strong we must work out our brain to stay mentally strong, not only for our physiological well being but for our psychological too. The brain is so much more than I could ever put into words because it does so much more than what words can even describe. What I have touched on here is the absolute BASICS of what the brain is programmed to do. So take a moment, close your eyes, take a deep breath, and appreciate that giant lump in your skull for the miracles it preforms every moment of every day of your life.
Written by: Jen Herman
BRAIN SMOOTHIE RECIPE
1 cup of spinach
1 ripe banana, peeled
half of an avocado, peeled and pitted
1/2 cup blueberries
1 cup unsweetened almond milk
Blend all of these delicious and nutritious foods together. If you feel you need more protein, add some greek yogurt or your favorite protein powder.