mental health

Ways to Get Your Energy Back

Have you ever had one of those days that left you feeling emotionally and physically exhausted?

If you answered yes – you are not alone. We all have those days. 

We have more control over our energy than we give ourselves credit for. 

Just because you wake up one morning with low energy doesn’t mean that feeling will last the entire day. 

There are several little things you can do, starting from the moment you wake up that can help increase your energy – even if it’s just a little bit.

Remember To Smile

You know that saying fake it till you make it?

Well, smiling (even when you don’t feel like it) is the perfect example of that saying in action. 

Smiling can trick our brains into thinking we are happy and in a great mood. 

The next time you’re feeling drained or not your best, walk on over to your bathroom mirror and smile for 5 minutes. 

It may feel a little uncomfortable at first, but don’t knock until you try it. 

Take Your Time Getting Ready

Our morning routine can significantly impact the rest of our day.

Waking up ten minutes before you have to leave the house can be quite stressful and exhausting in itself.

Taking 30 minutes to an hour to take a long shower, pick out an outfit that makes you feel good and have a nice breakfast can help you walk into the day with a relaxed and upbeat mindset. 

Start Small

Not everything has to be done all at once. 

Knocking items off our list at a steady pace can help those more draining tasks feel simple and even fun.

The act of ticking items off of your list can be very motivating, which in turn can help increase our confidence and overall energy levels. 

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Getting to Know The Real You

Whether you realize it or not, you are constantly changing.

You are not the same person you were this time last year.

As time goes on, our values, goals, and ideas tend to evolve. 

You should never force yourself to participate in something that doesn’t feel right. 

But at the same time, you can never know how you feel about something unless you try (sometimes more than once). 

Setting Goals

Setting new goals and diving back into older ones can teach us a lot about ourselves.

Imagining your future self is just as important as discovering your present self.

Where would you like to be five years from now?

What can you start doing today that will help you get there?

We can’t expect great things to magically fall in our laps. 

We have to put the work in to make those dreams a reality. 

Describe Yourself

How would you describe yourself to a complete stranger?

Would you start listing your personality traits, family, goals, job, all of the above?

You are so much more than your job or your hobbies. 

Every single piece of you makes you who you are. 

List Your Values

What do you value in others and yourself? 

Do you care about community, authenticity, generosity?

Take a moment to write down the values you cherish in life. 

Putting these values down on paper can help you look at them in a new way and help them feel more tangible. 

Keep in mind – this list does not have to be a set-in-stone thing.

You can easily add new items to the list or even erase some as time goes on. 

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ADHD Awareness Month

Attention-Deficit / Hyperactivity Disorder (ADHD) Awareness Month in October is an opportunity to share reliable information about ADHD, as well as highlight comprehensive treatment options and available resources to help people live their best life with ADHD.

The most common symptoms of ADHD include 

  • Impulsiveness.
  • Disorganization and problems prioritizing.
  • Poor time management skills.
  • Problems focusing on a task.
  • Trouble multitasking.
  • Excessive activity or restlessness.
  • Poor planning.
  • Low frustration tolerance.

Bringing awareness to ADHD is meant to stop the spread of stereotypes and stigma in our community. 

If you or someone you love experiences these symptoms, you are encouraged to seek assessment, get appropriate treatment, and find support systems that will help you thrive. 

You can also learn more about ADHD by following these resources. 

ADHD Awareness Month

What Is ADHD? Meaning, Symptoms & Tests

The Adult ADHD Starter Kit 

About ADHD: A Guide For Children 

How To ADHD | YouTube Channel

This Is What It’s Really Like To Live With ADHD | TedTalk

Bullying Prevention Month

With the increase in technology and social media use by kids and teens, there are many new ways that they may be experiencing bullying, some of which are hard to track. October is Bullying Prevention Month and it aims to spread awareness of the dangers of bullying and show others what you can do to help out.

Bullying is harmful and makes individuals feel powerless due to constant verbal or physical mistreatment. Especially in the digital age, where cyberbullying can follow children home. 

This month, we are called to action by speaking up or encouraging those affected to reach out to someone they trust. When it comes to bullying we all have an important role to play. 

Teachers and parents can create a safe space for children and make sure they know that bullying is unacceptable. By having open communication in schools and at home, you can teach your children to spread empathy and respect their peers. 

You can also show them how to report bullying and why it’s important to help out other people if they see it happening.

Bullying Prevention Month is all about spreading awareness of the dangers of bullying and showing others what you can do to help out. 

We can work together and put an end to bullying. 

You can visit the resources below and learn more about bullying prevention. 

Bullying Prevention Month

Run, Walk, Roll Against Bullying Event 

Stop Bullying On The Spot

Resources For Educators and Families

Videos For Kids

Multicultural Diversity Day

Annually on the third Monday in October, we are called to honor Multicultural Diversity Day. 

This day was created in 1993 by Cleorah Scruggs, a teacher from Michigan, who wanted to spread awareness of diversity to the people around her, primarily in the school system. 

The National Education Association has suggested some ways for people to explore diversity in the classroom and beyond to your workplace and community:

  • Examine your own beliefs about other people who are different than yourself
  • Learn about people from different cultures and backgrounds as well as about those that have different beliefs and experiences than you
  • Start a conversation at work about diversity or take other positive actions to bring about positive change

Each person has a rich cultural background or story that makes them unique. It’s important to take this time to explore another culture and be inclusive to everyone you meet. By learning to appreciate the many cultures around you, it can promote unity and discourage discrimination.

Surround yourself with a broad range of people and find a moment to look into the history of a different country, culture, or ethnicity. 

You can enhance your knowledge by checking out books or articles about multiculturalism, having discussions with friends and family, or doing activities that increase inclusion.  

Multicultural Diversity Day is all about building connections and getting to understand your peers on a deeper level.

Want to learn more? Check out these resources below.

Multicultural Diversity Day 

NEA Diversity Toolkit

How To Celebrate Multicultural Diversity In Your Classroom

Cultural Diversity Book Suggestions | Goodreads 

How To Get Serious About Diversity And Inclusion In The Workplace | TedTalk

National Diversity Week: October 1-7

October is a time to celebrate different cultures, races, and ethnicities in our community. With National Diversity Week starting from October 1-7 it’s important to spread awareness and honor the value of what each individual person has to offer. 

Since this national event was founded in 1998, it has helped shine a light on the diverse groups of people in the world around us and highlight their different perspectives.

Diversity is important from several different angles.  From a social justice perspective, it is important to address the barriers that have led to unequal opportunities for people of color, both historically and currently.  From an organizational perspective, businesses that reflect the diversity in the communities they serve will be stronger and more effective.

This week is also a time to have an open discussion about the biases and stereotypes presented in our society so that we can work to break down these barriers. Being open to listen and learn about the diversity that surrounds you every day can give you insight and create mutual respect across cultures. 

When you work to understand someone else in your workplace, classroom, or community, it brings us all closer together. We encourage you to speak to other people with cultures that differ from your own, watch videos about diversity, or read educational books. 

If you want to learn more about National Diversity Week, you can check out some of these helpful resources. 

Defining Diversity, Equity, and Inclusion

Online Resources for Diverse Children’s Literature

How To Be An Ally

From The Inside Out: Diversity, Inclusion & Belonging | TedTalk

Becoming More Authentic

It’s not too late to start living more authentically and go after what you really want.

Here’s how…

Keep Your Goals In Mind

Here are a few questions to ask yourself: 

  • What do you find meaningful?
  • Do you enjoy what you do?
  • Where do you see yourself five years from now?
  • If you could change one thing about your life right now, what would it be?

It’s so easy to get lost and caught up in other people’s goals that we can forget to pursue our own or put them at the bottom of our priority list.

Once you establish what you truly want right now – you can go after it. 

Remember – if you can dream it, you can do it.

Listen To Your Thoughts

If something out of the ordinary makes you feel sad, happy or confused, don’t push those emotions aside. 

Take a closer look at them and get to know them on a deeper level. 

The sooner we challenge our thoughts, the sooner we can understand them.

It’s common for goals, priorities and feelings to change over time. 

What seemed insignificant to you last year could have an entirely different emotional meaning today. 

When in doubt – listen to your instincts. 

“Authenticity, living your truth, kindness – these are necessary virtues.” – Merle Dandridge

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You Are Not Alone During Suicide Prevention Awareness Month

September is a month to remember those who have struggled with thoughts of suicide and have lost their lives. Suicide Prevention Awareness Month aims to send a message of change and of support as a reminder that you are not alone.

If you or anyone you know has struggled with these thoughts it can be helpful to hear from those who have experience.

This month also urges us to help prevent suicide by being there for others. 

According to 4 in 5 US adults (80%), they say that mental and physical health are equally important. Creating a safe environment to show that mental health is a priority starts by connecting with people who are going through a challenging time. 

It can make a significant change in their life.

Be There 

Offering to be there for someone and listen to them without judgement can be a contributing factor in them seeking out more help. When you show others that you are willing to lend a helping hand, it can give peace of mind that someone cares. 

If your friend or family member is working through their healing, show that you are willing to be someone they can lean on during this time. 

Stay Connected

Taking action to connect friends or family with helpful resources can also show your support. Often, people may not know where to turn or what’s available to them. If someone is at risk, you can guide them to the right places so they can continue to seek help. 

Letting them know that what they are facing isn’t something they have to carry alone can lighten the burden. 

Learn about more resources and helpful tools by following the links below:

Suicide Prevention Month

Learning The Warning Signs

Start The Conversation

Read Stories From Survivors

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

An Open Conversation: Suicide Prevention Awareness Month

Suicide Prevention Awareness Month (September) is about making mental health an open discussion between family, friends, and peers. It’s important to highlight the voices and stories of those who are in recovery from suicidal thoughts, to spread messages of hope and resilience. 

When asked, more than 9 in 10 adults (94%) have said they would do something if someone close to them was contemplating suicide. 

Checking in on those around you and having these conversations can make an impact in their life. Keep an eye out for the signs and reach out to show your support by learning some of these conversation starters:

Phrases You Can Ask

“I’ve noticed you’ve been down lately? What’s going on?” 

“Hi, we haven’t talked in a while. How are you?” 

“Is there anything you want to talk about?” 

Offering A Listening Ear

Remember that you aren’t expected to have all the answers or be an expert. Listening and being someone people know they can count on, is a great place to begin. 

Just showing a friend that you care and want to understand them is enough.

Extending The Invitation

Even being in the presence of a friend, lets them know that if they ever want to talk they have the option to when they are with you. Whether you invite them to go for a walk, grab food together, or play games. 

Taking the pressure off and letting a heart to heart come naturally can also be helpful. 

For more resources, you can follow these links:

Learning The Warning Signs

Suicide Prevention Awareness Month Information | NAMI

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

Navigating a Mental Health Crisis

We All Have Bad Days

We’ve all had those days where it feels like nothing goes our way.

You know, those days where we forgot to set our alarm clock, or accidentally sent an important email with typos…

When something goes wrong, sometimes it can feel like you took a step back.

But you know what? It doesn’t have to feel that way. You have it in you to turn a bad day into a great one. 

Take Away The Power

The truth is bad days will come.

But they will also go. 

You don’t have to let a bad day weigh on your mind for days. 

Reminding yourself that these days don’t last forever can take that power away. 

Living in the present and taking each situation head-on can help you see that those bad days have some good in them too.

Escape Expectations 

High expectations and running into tough challenges are not exactly a winning combination. 

Meaning that a mistake or setback can feel even worse if you went into the day hoping for it to be perfect. 

Try reframing your expectations instead, and you will see that there isn’t an obstacle you can’t overcome. 

Accept that you are human, and there will be times when you fall. 

But you know what? You can still get right back up afterwards. 

Set your expectations around the phrase “I tried my best” and cut yourself some slack. 

Just be proud of knowing that you gave the day your all. 

Enjoy The Detour 

Each day is a new beginning that allows you to grow further into the person you are. 

So, think about a bad day more like a mini detour on your path to success rather than a roadblock.

Even if you don’t get to your destination today, you can still take time to enjoy the view. 

It’s when you look at the bigger picture that you start to take joy in the detours. 

Every bad day comes along with a life lesson and can help you appreciate the good days even more. 

There is strength in every struggle!

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Do We Really Thrive On Structure?

Let’s talk about structure, shall we? 

Having structure is more than just staying organized. 

Maintaining structure can build confidence and help you stay on track throughout the day. 

Have you ever had one of those days where you had a list a mile long and had no idea where to start?

We all have! 

Adding structure to your day may not be able to eliminate those moments completely…

But it can certainly help dial them down.  Remember – your entire day doesn’t have to be perfect. 

All you can do is start slow and work your way up at your own pace. 

Your Sleep Schedule

Shortcuts aren’t always a bad thing. But they do have their time and their place. 

Your sleep is one of those things that needs your undivided attention and should be taken seriously. 

When we are overtired, it is difficult to think clearly and put things in perspective, which can make it harder to make decisions throughout the day. 

Going to sleep and waking up at the same time can help take out the guesswork and keep your body on track. 

It all comes down to changing your mindset. Instead of telling yourself, you have to go to sleep, tell yourself it’s time to go to sleep. 

Sleep shouldn’t feel like a chore you have to do. It should feel like a treat! 

Reflection/Quiet Time

None of us are superheroes, and we all need some quiet time throughout the day. 

An uninterrupted moment free of distractions or overstimulating environments can help you to unplug and reflect. 

Let’s be honest. It can be difficult to relax and enjoy the moment when your phone is buzzing every 5 minutes

You deserve to have that time for yourself where you can think about what you’re grateful for and highlight all the ways you’ve made a mark on the day.

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