Category Archives: Mental Health

Mindfulness Exercises

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The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. ~ Mindful.org

Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. It is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.

Simple mindfulness exercises can be practiced anywhere and anytime, according to the Mayo Clinic. Research does indicate that engaging your senses while outdoors is especially beneficial.

You’ll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice mindfulness early in the morning before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

There are many simple ways to practice mindfulness. Some examples include:

  • Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
  • Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
  • Accept yourself. Treat yourself the way you would treat a good friend.
  • Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
  2. https://www.mindful.org/meditation/mindfulness-getting-started/

May 2023 — Mental Health Awareness Month

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No matter what my depression tells me, I am worthy of love, I am worthy of acceptance, I am worthy of fulfillment. I Am #MoreThanEnough. 

We are not born feeling inadequate. Life experiences and emotions create that sense within us in a variety of ways. For example, when we were little, and we felt afraid or anxious, our mind told us something was wrong with us, not our environment. A child’s mind, not yet rational, concludes, “There must be something wrong with me if I feel so bad.” That’s why children who were abused or neglected grow up to be adults who carry so much shame. They likely spent years telling themselves: “I must be bad if I’m being treated badly.”

As adults, armed with education on emotions and how childhood adversity affects the brain, we can understand that feeling “not enough” is a byproduct of an environment that was insufficient. We are in fact enough! Yet to feel more solid, we must work to transform that “not enough” feeling.

More Than Enough Mental Health Awareness Month 2023

What Can We Do to Help the Parts of Us That Feel “Not Enough?”

  • We can remind ourselves again and again that our feelings of “not enough” were learned. It’s not an objective fact, even when it feels so instinctually true.
  • We can connect to the part of us that feels bad and offer it compassion, like we would for our child, partner, colleague, friend or pet.
  • We can practice deep belly breathing, five or six times in a row, to calm our nervous system.
  • We can exercise to get adrenaline flowing and create a sense of empowerment.
  • We can remember this very helpful phrase: “Compare and Despair!” When you catch yourself making comparisons to others, STOP! It only hurts, by fueling feelings and thoughts of “not enough.” 

In the long run, we heal the parts of us that feel inadequate by first becoming aware of them. Once aware, we can listen to them and try to fully understand the story of how they came to believe they were “not enough.” Over time, by naming, validating and processing the associated emotions both from the past and present, “not enough” can become enough.

Source: https://www.nami.org/Blogs/NAMI-Blog/June-2018/Why-Do-We-Have-the-Feeling-that-We-Are-Not-Enough

One of the most beneficial things individuals can do to improve their mental health is to stay active and engage in frequent exercise. Exercise can increase the brain’s levels of dopamine, serotonin, and norepinephrine, which can lead to reduced stress levels, happier moods, increased cognitive function, and higher self-esteem.

Positive Beliefs About Aging are Good for Memory Recovery

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From WebMD.com

Older people with mild cognitive impairment (MCI) are more likely to recover their function if they feel good about aging, compared to those who have negative emotions about it, a new study from the Yale School of Public Health says.

MCI is a common form of memory loss. Positive beliefs about aging give older people a 30% better chance of recovering normal thinking.

“Researchers also found that these positive beliefs also enabled participants to recover their cognition up to two years earlier than those with negative age beliefs,” Neuroscience News reported. “This cognitive recovery advantage was found regardless of baseline MCI severity.”

More than 1,700 people over age 65 participated in the study, which was published in JAMA Network Open.

“In previous experimental studies with older persons, positive age beliefs reduced stress caused by cognitive challenges, increased self-confidence about cognition, and improved cognitive performance,” study authors wrote. “We therefore hypothesized that older persons with positive age beliefs would be more likely to recover from MCI and would do so sooner compared with individuals with negative age beliefs.”

“Older persons in the positive age-belief group who started the study with normal cognition were less likely to develop MCI over the next 12 years than those in the negative age-belief group, regardless of their baseline age and physical health,” Neuroscience News reported.

“Considering that positive age beliefs can be strengthened, our findings suggest that age-belief interventions at individual and societal levels could increase the number of people who experience cognitive recovery,” the study said.

References:

  1. Jay Croft, “Positive Beliefs About Aging are Good for Memory Recovery”, WebMD.com, April 13, 2023. https://www.webmd.com/balance/news/20230413/positive-beliefs-about-aging-are-good-for-memory-recovery

988 Suicide and Crisis Lifeline

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The National Suicide Prevention Lifeline is now: 988 Suicide and Crisis Lifeline.

988 has been designated as the new three-digit dialing code that will route callers to the National Suicide Prevention Lifeline (now known as the 988 Suicide & Crisis Lifeline), and is now active across the United States.

The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

When people call, text, or chat 988, they will be connected to trained counselors that are part of the existing Lifeline network. These trained counselors will listen, understand how their problems are affecting them, provide support, and connect them to resources if necessary.

The previous Lifeline phone number (1-800-273-8255) will always remain available to people in emotional distress or suicidal crisis.

How To Take Care Of Yourself

If you’re struggling, you can call or chat with the Lifeline, which is available 24/7 and confidential. There are crisis counselors available to listen and support you without judgment. Additionally, if you’re struggling, you can:

Make a safety plan: Have a step-by-step plan ready for if/when you feel depressed, suicidal, or in crisis, so you can start at step one and continue through the steps until you feel safe. Creating a safety plan can include listing your coping strategies, identifying the people in your life that may support you through a crisis, and more.

Limit your news consumption. The constant replay of news stories about traumatic events can increase stress and anxiety. Try to reduce the amount of news you watch, read or listen to, and engage in relaxing activities instead.

References:

  1. https://988lifeline.org
  2. https://988lifeline.org/help-yourself/black-mental-health/

National State of Emergency in Children’s Mental Health (An Unreported Crisis by Major Media Outlets)

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By 2018, suicide was the second leading cause of death for youth ages 10-24.

Health professionals, who are dedicated to the care of 73 million American children and adolescents, have witnessed soaring rates of mental health challenges among children, adolescents, and their families over the course of the COVID-19 pandemic. This has prompted the American Academy of Pediatrics (AAP), the American Academy of Child and Adolescent Psychiatry (AACAP) and the Children’s Hospital Association (CHA) to join together to declare a National Emergency in Child and Adolescent Mental Health.

Nationally, adolescent depression and anxiety — already at crisis levels before the pandemic — have surged amid the isolation, disruption and hardship of COVID-19. Children and families across our country have experienced enormous adversity and disruption, writes the American Academy of Pediatrics.  The inequities that result from structural racism have contributed to disproportionate impacts on children from communities of color. 

In the declaration, the groups emphasize that young people in communities of color have been impacted by the pandemic more than others and how the ongoing struggle for racial justice is inextricably tied to the worsening mental health crisis.

And, this worsening crisis in child and adolescent mental health is inextricably tied to the stress brought on by COVID-19 and the ongoing struggle for racial justice and represents an acceleration of trends observed prior to 2020.

Rates of childhood mental health concerns and suicide rose steadily between 2010 and 2020 and by 2018 suicide was the second leading cause of death for youth ages 10-24.

“Young people have endured so much throughout this pandemic and while much of the attention is often placed on its physical health consequences, we cannot overlook the escalating mental health crisis facing our patients,” AAP President Lee Savio Beers, M.D., FAAP, said in a statement. “Today’s declaration is an urgent call to policymakers at all levels of government — we must treat this mental health crisis like the emergency it is.”

The pandemic brought on physical isolation, ongoing uncertainty, fear and grief.

The Centers for Disease Control and Prevention researchers quantified that toll in several reports. They found between March and October 2020, emergency department visits for mental health emergencies rose by 24% for children ages 5-11 years and 31% for children ages 12-17 years. In addition, emergency department visits for suspected suicide attempts increased nearly 51% among girls ages 12-17 years in early 2021 compared to the same period in 2019.

In other research, the CDC found nearly 45 percent of high school students were so persistently sad or hopeless in 2021 they were unable to engage in regular activities. Almost 1 in 5 seriously considered suicide, and 9 percent of the teenagers surveyed by the CDC tried to take their lives during the previous 12 months.

In short, the pandemic has intensified this crisis: across the country mental health professionals have witnessed dramatic increases in Emergency Department visits for all mental health emergencies including suspected suicide attempts.

References:

  1. https://www.aap.org/en/advocacy/child-and-adolescent-healthy-mental-development/aap-aacap-cha-declaration-of-a-national-emergency-in-child-and-adolescent-mental-health
  2. https://publications.aap.org/aapnews/news/17718
  3. https://www.washingtonpost.com/education/2022/12/05/crisis-student-mental-health-is-much-vaster-than-we-realize/

Mental Illness and Awareness

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“An overwhelming majority (90%) of people in the United States think the country is experiencing a mental health crisis,” according to a new survey from CNN in partnership with the Kaiser Family Foundation (KFF).

According to the CNN and Kaiser Family Foundation (KFF) poll, about half of adults say they have had a severe mental health crisis in their family, including in-person treatment for family members who were a threat to themselves or others, or family members who engaged in self-harming behaviors.

More than 1 in 5 adults describe their own mental health as only “fair” or “poor,” including extra-large shares of adults under the age of 30, adults who identify as LGBT and those with an annual income of less than $40,000.

A third of all adults said they felt anxious always or often over the course of the past year, including more than half of LGBT adults and those under 30. About 1 in 5 adults said they were often or always depressed or lonely over the past year, too.

Major sources of stress for a third or more of adults include personal finances and current and political events. About 1 in 4 adults also identified personal relationships and work, respectively, as major sources of stress.

Each year millions of Americans face the reality of living with a mental illness. And, each year it’s important to fight the stigma, provide support, educate the ourselves and the public, and advocate for policies that support people with mental illness and their families.

It’s imperative to understand that mental health illness and conditions do not discriminate based on socioeconomic status, race, color, gender or identity. Anyone can experience the challenges of mental illness regardless of their background.

However, socioeconomic status, background and identity can make access to mental health treatment much more difficult. Each year millions of Americans face the reality of living with a mental health condition and not receiving adequate treatment or care.

Know The Warning Signs

Distinguishing “normal” behaviors from possible signs of a mental illness isn’t always easy. There’s no simple test to label one’s actions and thoughts as mental illness, typical behavior or the result of a physical ailment, according to National Alliance on Mental Illness (NAMI).

Each illness has its own symptoms according to NAMI, but common signs of mental illness in adults and adolescents can include the following:

  • Excessive worrying or fear
  • Feeling excessively sad or low
  • Confused thinking or problems concentrating and learning
  • Extreme mood changes,including uncontrollable “highs” or feelings of euphoria
  • Prolongedorstrongfeelingsofirritability or anger
  • Avoiding friends and social activities
  • Difficulties understanding or relating to other people
  • Changes in sleeping habits or feeling tired and low energy
  • Changes in eating habits such as increased hunger or lack of appetite
  • Changes in sex drive
  • Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality)
  • Inability to perceive changes in one’s own feelings, behavior or personality (“lack of insight” or anosognosia)
  • Over use of substances like alcohol or drugs
  • Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”)
  • Thinking about suicide
  • Inability to carry out daily activities or handle daily problems and stress An intense fear of weight gain or concern with appearance

Mental health conditions can also begin to develop in young children, according to NAMI. Because they’re still learning how to identify and talk about thoughts and emotions, children’s most obvious symptoms are behavioral. Symptoms in children may include the following:

  • Changes in school performance
  • Excessive worry or anxiety; for instance, fighting to avoid bed or school
  • Hyperactive behavior
  • Frequent nightmares
  • Frequent disobedience or aggression
  • Frequent temper tantrums

It’s vitally important to promote awareness regarding the mental health challenges facing Americans. Here are a few facts (Source: NAMI):

  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 20 U.S. adults experience serious mental illness each year
  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • Annual prevalence of mental illness among U.S. adults, by demographic group:
    • Non-Hispanic Asian: 13.9%
    • Non-Hispanic white: 22.6%
    • Non-Hispanic Black or African American: 17.3%
    • Non-Hispanic American Indian or Alaska Native: 18.7%
    • Non-Hispanic mixed/multiracial: 35.8%
    • Non-Hispanic Native Hawaiian or Other Pacific Islander: 16.6%
    • Hispanic or Latino: 18.4%
    • Lesbian, Gay or Bisexual: 47.4%
  • Annual prevalence among U.S. adults, by condition:
    • Major Depressive Episode: 8.4% (21 million people)
    • Schizophrenia: <1% (estimated 1.5 million people)
    • Bipolar Disorder: 2.8% (estimated 7 million people)
    • Anxiety Disorders: 19.1% (estimated 48 million people)
    • Posttraumatic Stress Disorder: 3.6% (estimated 9 million people)
    • Obsessive Compulsive Disorder: 1.2% (estimated 3 million people)
    • Borderline Personality Disorder: 1.4% (estimated 3.5 million people)
    • 46.2% of U.S. adults with mental illness received treatment in 2020
    • 64.5% of U.S. adults with serious mental illness received treatment in 2020

Getting Help

When mental illness is present, the potential for crisis is never far from mind. Crisis episodes related to mental illness can feel incredibly overwhelming. There’s the initial shock, followed by a flood of questions — the most prominent of which is: “What can we do?”

Like any other health crisis, it’s important to address a mental health emergency quickly and effectively. With mental health conditions, crises can be difficult to predict because, often, there are no warning signs. Crises can occur even when treatment plans have been followed and mental health professionals are involved. Unfortunately, unpredictability is the nature of mental illness.

There are a variety of treatment options available for people with mental illness and the best combination of treatment and other services will be different for each person. Recommendations are made by health care professionals based on the type of illness, the severity of symptoms and the availability of services. Treatment decisions should be made by the individual in collaboration with the treatment team and their family when possible.

If the situation is life-threatening, call 911 and ask for someone with mental health experience to respond.

References:

  1. https://nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month
  2. https://nami.org/NAMI/media/NAMI-Media/PDFs/2022-SPAM-Partner-Guide.pdf
  3. https://www.cnn.com/2022/10/05/health/cnn-kff-mental-health-poll-wellness/index.html

The Next Pandemic: Mental Illness has Arrived

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May is Mental Health Awareness Month, which is a time to bring awareness to this pervasive issue affecting millions of Americans and people worldwide. 

Within the past couple of years, this country has been facing a crisis that can no longer be ignored, the number of Americans dealing with mental health continues to grow.  

Mental Illness is the emerging post-Covid reality that a building crisis of poorly treated mental illness, anxiety, depression and suicide, writes Daniel Henninger, Opinion Columnist, Wonder Land, The Wall Street Journal.

Depression, self-harm and suicide are rising among young people. Suicide, already the second leading cause of death among people 15 to 34 before the pandemic, has increased.

The 2020 pandemic highlighted the significance of prioritizing mental health yet the number of those walking around untreated continues to grow. At some point, we will have to realize that mental health is a serious crisis for the country. 

America is facing a national mental health crisis that could yield serious health and social consequences for years to come. —American Psychological Association (APA).

According to the Centers for Disease Contro and Prevention (CDC), a study released in August 2020 that showed that over 40 percent of adults in the United States reported dealing with mental health challenges or substance use. 

Additionally, suicidal ideation continues to increase among adults in the U.S. The number of youth struggling with depression has increased, according to Mental Health America.

What’s alarming is that more than 50 percent of of adults with a mental illness do not receive treatment, totaling over 20 million adults in the United States who are being untreated. White youth with depression were more likely to receive mental health treatment while Asian-Americans youth were least likely to receive mental health care.

Many Americans spent the 26 months of the pandemic drinking too much alcohol or using drugs. One result: The Centers for Disease Control and Prevention just reported a record number of deaths from drug overdoses last year, nearly 108,000 and 15% higher than 2020, prominently from fentanyl.

Absent medical treatment, some of the most severely mentally ill individuals self-medicate on the street with alcohol or drugs, turn violent and typically end up in filling the jails and prisons across the country.

The solution to the deinstitutionalization movement of the 1970s emptied the mental hospitals was supposed to be outpatient “community care.” It never happened.

With the incidence of disorders and suicides rising, there will be postmortems on the damage done during the pandemic to young people. With their schools closed, some isolated from friends and disintegrated inside social-media sites like TikTok or the online cauldrons.

It was clear the lockdowns and closings were wrecking mental health, especially among children and teens. Sadly, the National Institute of Mental Health did not have a seat at the decision table at the national level. Political officials ceded complete control of pandemic policy to public-health authorities. Next time, private and personal mental health should get a voice.

Between the social isolation, economic instability, political turmoil, racial violence, death and sickness, and overall uncertainty about the future, it is no wonder that mental health in America is on the decline, that depression and anxiety levels are on the rise, and that the demand for mental health and addiction treatment is skyrocketing.

Mental disorder has become too pervasive to sweep under a rug. The current national solution has been to let families alone pick up the broken pieces. It’s not enough.

Write henninger@wsj.com.

Your mental health matters!

Mental health is just as important as physical health. Good mental health helps you cope with stress and improve your quality of life.

References:

  1. https://www.wsj.com/articles/the-next-pandemic-mental-illness-homelessness-buffalo-shooting-online-hospital-11652906894
  2. https://afro.com/mental-health-in-a-pandemic-take-it-seriously/
  3. https://www.psychologytoday.com/us/blog/nurturing-self-compassion/202103/is-mental-health-crisis-the-next-pandemic
  4. https://go.usa.gov/xuQPu #MentalHealthAwarenessMonth

Better Workouts Include the Brain and Body

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Movement is Medicine: ‘We can use our bodies as a tool to affect the way we think and feel, like a hotline to the mind.” Caroline Williams, researcher and author of ‘Move: How the New Science of Body Movement Can Set Your Mind Free’

“Movement affects your brain; but your brain also affects movement.”

Regular physical activity is an important part of a healthy mind, body and lifestyle. Not only is exercise good for your muscles and bones, but it is also an important part of keeping your brain healthy too. Exercise doesn’t only mean working out or playing sports, it just means moving your body and being active. A few other examples of exercise are: dancing, walking, biking, swimming, or throwing a Frisbee.

What happens in the body and brain during exercise: As your heart rate increases during exercise, blood flow to the brain increases. As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise also induces the release of beneficial proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain. As a result, individual neuron health is important to overall brain health.

Studies have shown that the connection between your brain and your body is a “two-way street” and that means physical movement can effectively change your brain for the better, explains Srini Pillay, M.D., Assistant Professor of Psychiatry at Harvard Medical School.

Your brain plays a major role in your physical and emotional well-being, and it directly affects your ability to exercise. Your brain was designed for survival and avoiding danger (fight, flight or freeze). Regular aerobic exercise can reduce anxiety by making your brain’s “fight, flight or freeze” system less reactive.

One way to trick your brain is doing a Gatorade swish, which misleads your brain into thinking your body is getting a jolt of energy from a sugary beverage, even if it isn’t. The act triggers the brain, which naturally wants to preserve energy for survival, into releasing dopamine to help jump start exercise based on the false promise is sugar, Dr. Jennifer Heisz, explains in Move Your Body; Heal Your Mind.

Movement can improve your cognitive functions and mental health. Regular physical activity and movement benefit more than just the body. They actually augment brain function. Movement supplies brain cells with oxygen, promotes the production of new brain cells, and aids in creating new synapses.

Regular exercise such as aerobic, resistance, flexibility, and balance exercises can reduce depressive symptoms. Exercise can be as effective as medication and psychotherapies.

Regular exercise may boost mood by increasing a brain protein called BDNF that helps nerve fibers grow.

Mindfulness during exercises and workout.

“A 12 minute walk alters metabolites in our blood, molecules that affect the beating of our heart, the breath in our lungs, the neurons in our brain.” explains Annabel Streets, “52,ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time.

Physical activity is ignored by experts who are too focused on addressing mental health issues from the neck up. “It’s low hanging fruit,” she says, “brain chemist, thought, behaviors might take years to address on the couch.” Dr. Ellen Vora, a New York psychiatrist.

“The brain is always working against you to not expend energy, but we can override it,” says Dr. Heisz.

Exercise can be turned into a powerful meditation practice states Anita Sweeney, author of “Make Every Move a Meditation: Mindful Movement for Mental Health, Well-Being, and Insight”. Exercise can be turned into a powerful meditative practice by focusing the mind on a single thought, object or sensation during exercise can help bring clarity and peace of mind. For example, focusing on your left foot hitting the pavement can help you focus.

Exercise is essential for those seeking better emotional well-being and better mental health. Both physical exercise and meditative movement are activities that you can do to improve the way you feel.

Studies have found that people who exercise daily are at greatly reduced risk of developing Alzheimer’s disease and dementia. Rudolph Tanzi, Kennedy professor of neurology and cofounder of the McCance Center for Brain Health at MGH, states, “It’s hard to imagine anything better for brain health than daily exercise, and our findings shed new light on the mechanism involved: protecting against neuroinflammation, perhaps the biggest killer of brain neurons as we age.”

References:

  1. https://www.wsj.com/articles/best-books-2022-workout-fitness-11641905831
  2. https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
  3. https://www.dana.org/article/how-does-exercise-affect-the-brain/
  4. https://www.harvardmagazine.com/2022/01/right-now-brain-on-exercise
  5. https://www.discoverhealthfmc.com/blogs/understanding-how-your-brain-affects-your-movement

Building Resilience

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“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Reinhold Niebuhr

The author of “Healthy Brain, Happy Life” and “Good Anxiety” explains how to harness the power of anxiety into unexpected gifts.

We are living in the age of anxiety. There are about 40 million Americans— or 18% of the population—suffering from clinical anxiety disorders today.

Anxiety is a situation that often makes you feel as if you are locked into an endless cycle of stress, uncertainty, and worry. But, there are ways to leverage your anxiety to help you solve problems and fortify your wellbeing, explains Dr. Wendy Suzuki, PhD, a neuroscientist and professor of Neural Science and Psychology in the Center for Neural Science at New York University. Thus, instead of seeing anxiety strictly as a problem or curse to dread, you recognize it as the unique gift that it is.

Dr. Suzuki has discovered a paradigm-shifting truth about anxiety: yes, it is uncomfortable, but it is also essential for your survival. In fact, anxiety is a key component of your ability to live optimally. Every emotion you experience has an evolutionary purpose, and anxiety is designed to draw your attention to vulnerability. If you simply approach it as something to avoid, get rid of, or dampen, you actually miss an opportunity to improve your life. Listening to your anxieties from a place of curiosity, and without fear or worry, can actually guide you onto a path that leads to inner peace and joy.

Drawing on her own struggles and based on cutting-edge research, Dr. Suzuki has developed strategies for managing unwarranted anxiety and exercises you can do to build your resiliency and mental strength. The exercises include:

Visualize positive outcomes

At the beginning or at the end of each day, think through all those uncertain situations currently in your life — both big and small. Now take each of those and visualize the most optimistic and amazing outcome to the situation. Not just the “okay” outcome, but the best possible one you could imagine.

This process of visualizing “the most optimistic and amazing outcome” should build the muscle of expecting the positive outcome and might even open up ideas for what more you might do to create that outcome of your dreams.

Turn anxiety into progress

Our brain’s plasticity is what enables us to be resilient during challenging times — to learn how to calm down, reassess situations, reframe our thoughts and make smarter decisions.

Reach out

Asking for help, staying connected to friends and family, and actively nurturing supportive, encouraging relationships not only enables you to keep anxiety at bay, but also shores up the sense that you’re not alone.

The belief and feeling that you are surrounded by people who care about you is crucial during times of enormous stress — when you need to fall back on your own resilience in order to persevere and maintain your well-being.

When we are suffering from loss or other forms of distress, it’s natural to withdraw. Yet you also have the power to push yourself into the loving embrace of those who can help take care of you.

Practice positive self-tweeting

Lin-Manual Miranda sends out tweets at the beginning and end of each day. The tweets are essentially upbeat little messages that are funny, singsongy and generally delightful.

If you watch him, you’ll see an inherently resilient, mentally strong and optimistic person.

For you to be that resilient, productive and creative, it’s essential to come up with positive reminders. You don’t necessarily need to share them. The idea is to boost yourself up at the beginning and at the end of the day.

This can be difficult for those who automatically beat themselves up. Instead, think about what your biggest supporter in life — a spouse, partner, sibling, friend, mentor or parent — would tell you, and then tweet, remind or say it to yourself.

Although popular science continues to suggests that persistent, low-level anxiety is detrimental to your health, performance, and wellbeing, but if you could learn how to harness the brain activation underlying your anxiety and make it work for you, you could turn anxiety into superpower, says Dr. Suzuki.

Her research and her own experience demonstrate that this paradigm shift from bad to good anxiety can accelerate focus and productivity, boosts performance, lead to happiness, create compassion, and foster more creativity.

Twenty-five positive quotes and reminders to build resilience:

  1. You’re awesome, Bro.
  2. You can do all things through Christ which strengthens you!
  3. Believe in yourself; have faith in your abilities!
  4. Everyday, in every way, you’re getting better and better, dude!
  5. “Great minds discuss ideas.” Eleanor Roosevelt
  6. “Success is the sum of small efforts, repeated day in and day out.” Robert Collier
  7. “Be patient with yourself.” Stephen Covey
  8. “People will never forget how you made them feel.” Maya Angelou
  9. “Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the world belongs to you.” Lao Tzu
  10. “If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” Andrew Carnegie
  11. “Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” Denis Waitley
  12. “Happiness never decreases by being shared.” Buddha
  13. “The secret of health for both mind and body…is to live in the present moment wisely and earnestly.” Buddha
  14. “Happiness…is appreciating what you have.”
  15. “We make a life by what we give.” Winston Churchill
  16. “Reflect upon your present blessings, of which every man has plenty.” Charles Dickens
  17. “He is a wise man who rejoices for the things which he has.” Epictetus
  18. “Be thankful for what you have; you’ll end up having more.” Oprah Winfrey
  19. “Open your eyes and your heart to a truly precious gift–today.” Steve Maraboli
  20. “This is the day the Lord has made, rejoice and be glad in it.”
  21. “Talk to yourself like you would to someone you love.” Brené Brown
  22. “Do not overestimate the competition and underestimate yourself. You are better than you think.” T. Harv Eker
  23. “Always remember you are braver than you believe, stronger than you seem, and smarter than you think.” Christopher Robin
  24. “Nothing can stop the man with the right mental attitude from achieving his goal.” Thomas Jefferson
  25. “Do what you can, where you are, with what you have.” Theodore Roosevelt

“Far better is it to dare mighty things, to win glorious triumphs–even though checkered by failure–than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” Theodore Roosevelt

References:

  1. https://www.cnbc.com/2021/08/31/do-these-exercises-every-day-to-build-resilience-and-mental-strength-says-neuroscientist.html
  2. https://www.wendysuzuki.com
  3. https://www.inc.com/jeff-haden/top-350-inspiring-motivational-quotes-to-tweet-and-share.html

Positive and Optimistic Mindset for Healthy Aging

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It’s essential to look ahead with optimism and a positive outlook as you age.

With advance aging, you should adopt an optimistic and positive mind-set and focus on new discoveries and experiences. It’s more important than ever as you age to follow a healthy lifestyle, remain positive and passionate about life, stay connected with family and friends, and look forward to better days ahead.

You must consistently attempt to find things that continue to be meaningful and engaging. These meaningful activities can include traveling around the world, spiritual pursuits, hobbies such as reading or painting, lifelong learning, or spending more time with loved ones. Experts suggest planning for purposeful activities before transitioning to retirement, and to embrace this change and follow where their passions lie.

Try to keep the mind active by challenging yourself to learn something new every week or month, or try something you’ve always wanted to.

Embrace thoughts such as, “As I age, I’ll keep learning,” says Vonetta Dotson, an associate professor of psychology and gerontology at Georgia State University. Feeding yourself a rich diet of positive messages can in itself brighten your outlook.

“Anytime we do something and try new things, it helps to reinforce this feeling of positivity,” Dotson said. “And keep those social connections. When you socialize, your focus is diverted. When you’re by yourself, you may ruminate” about your current and future physical and mental deterioration.”

Better yet, learning something new enables your brain to form new pathways. This helps you stave off gloomy thoughts about the aging process.

“By engaging in rewarding and meaningful activities and staying mentally active, we can retrain our brains,” said Kevin Manning, a neuropsychologist and associate professor of psychiatry at UConn Health. “These activities can enhance our self-efficacy, lessen fears of decline and sharpen our cognitive functioning.”

Ideally, passion drives you to take action. Why sign up for a course on current events or foreign affairs if you find the state of the world dispiriting and you dread consuming the news?

To channel your activity in a more uplifting direction, set short-term goals. If you’re learning a musical instrument, aim to perform a simple piece in one month.

When you embrace a purpose that gives you something to do that’s meaningful,” it focuses your efforts and displaces fears of aging. It’s one of several keys to healthy aging.

The key to healthy aging is a physically, socially, mentally and spiritually active lifestyle and mindset.

References:

  1. https://www.barrons.com/articles/depression-aging-retirement-51640306803
  2. https://vailhealthfoundation.org/news/10-tips-for-healthy-aging-month-2021/
  3. https://healthprep.com/aging/secrets-to-aging-gracefully/