Have you ever felt like your mind seems too full? Perhaps you are having trouble concentrating and achieving your goals. That’s when you actually need mindfulness the most. As you practice more at being mindful, the less full your mind will be. There is a logic behind this practice, and this article will help you learn the basics of mindfulness.

- What exactly is mindfulness?

Basically, mindfulness means putting into practice the cultivation of awareness of your feelings and thoughts, and the ability to remain focused on each moment in the present. Mindfulness techniques vary from breathwork and meditation to other intentional customs that will help you consciously observe your own feelings and thoughts, to foster a sense of non-judgement.

Mindfulness has physical and mental benefits that include:

- Better attention and focus

- Stress reduction

- Less emotional reactivity

- Higher satisfaction in relationships

- Improved capacity for memory storage and access

Mindfulness is a working buffer against anxiety. It helps to improve your memory and ability to learn and retain information, as well as reducing fatigue and improving sleep. It also aids in your ability to regulate stress and emotion.

You don’t need to spend hours every day meditating in order for mindfulness to benefit your mental health. Between eight and 20 minutes per day is sufficient to bring about meaningful benefits. This time will balance what you will be able to commit to within your day, and will benefit your attention span, as well.

A Beginner’s Guide to Mindfulness - RADIAS Health

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- How can you begin to practice mindfulness for your mental health?

To start with, you can bring a mindfulness practice into everyday routines. You can do a couple minutes in the morning, when you arrive at work. This focuses all your attention on your breath, while noticing each breath in and out, before you start your day.

Set reminders on your smartphone when you want to take time for mindfulness breaks. These are important “appointments” to benefit your mental health.

One of the simplest beginner breathing exercises is box breathing. It’s simple, and flows like this:

- Take in a breath through the nose for 4 seconds (count the seconds in your mind).

- Hold that breath for 4 more seconds.

- Let the breath out from your mouth for 4 seconds.

- Finally, hold your breath for 4 seconds.

If you are still troubled by the distractions that seem to be everywhere, you may feel that your surroundings are too “noisy” in which to meditate. Actually, distractions help you learn to practice mindfulness.

When you are in a situation that feels stressful, you probably don’t have any control over the distractions in those surroundings. Mindfulness doesn’t clear your mind, nor is it meant to.

Rather, when you practice mindfulness, you observe your emotions and thoughts. That provides you with valuable information to grow and learn in your own mental health wellness.

When you experience distractions, notice where your mind is going. Does it become fixed on distracting noise from co-workers talking on their phones? Was the distraction related to a meeting you had earlier in the day? Invite your mind to go back to your anchor – your breath. You can do this as often as you might feel the need. That’s why mindfulness is known as “practice”.  

Conclusion

Mindfulness meditation revolves around anchoring yourself in your breathing and in being present in the moment. It helps you to cultivate awareness of sensations and thoughts. Mindfulness can be referred to as a present-minded state, and it’s related closely to meditation.

Mindfulness through meditation is linked positively with an increased ability to pay attention and focus, and decreased levels of stress. When you develop a regular practice of meditation, it is an essential means of reaping all those benefits. Start slowly in a distraction-free area and just meditate for a few minutes. That is a simple approach that will lead you to feeling more comfortable with mindfulness for mental health. https://standingabovethecrowd.com/james-donaldson-on-mental-health-mindfulness-and-your-mental-health-a-beginners-guide/

James Donaldson on Mental Health - Mindfulness And Your Mental Health - A Beginner's Guide

Have you ever felt like your mind seems too full? Perhaps you are having trouble concentrating and achieving your goals. That’s when you actually need mindfulness the most. As you practice more at being mindful, the less full your mind will be. There is a logic behind this practice, and this article will help you learn the basics of mindfulness.

- What exactly is mindfulness?

Basically, mindfulness means putting into practice the cultivation of awareness of your feelings and thoughts, and the ability to remain focused on each moment in the present. Mindfulness techniques vary from breathwork and meditation to other intentional customs that will help you consciously observe your own feelings and thoughts, to foster a sense of non-judgement.

Mindfulness has physical and mental benefits that include:

- Better attention and focus
- Stress reduction
- Less emotional reactivity
- Higher satisfaction in relationships
- Improved capacity for memory storage and access

Mindfulness is a working buffer against anxiety. It helps to improve your memory and ability to learn and retain information, as well as reducing fatigue and improving sleep. It also aids in your ability to regulate stress and emotion.

You don’t need to spend hours every day meditating in order for mindfulness to benefit your mental health. Between eight and 20 minutes per day is sufficient to bring about meaningful benefits. This time will balance what you will be able to commit to within your day, and will benefit your attention span, as well.

A Beginner’s Guide to Mindfulness - RADIAS Health

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- How can you begin to practice mindfulness for your mental health?

To start with, you can bring a mindfulness practice into everyday routines. You can do a couple minutes in the morning, when you arrive at work. This focuses all your attention on your breath, while noticing each breath in and out, before you start your day.

Set reminders on your smartphone when you want to take time for mindfulness breaks. These are important “appointments” to benefit your mental health.

One of the simplest beginner breathing exercises is box breathing. It’s simple, and flows like this:

- Take in a breath through the nose for 4 seconds (count the seconds in your mind).
- Hold that breath for 4 more seconds.
- Let the breath out from your mouth for 4 seconds.
- Finally, hold your breath for 4 seconds.

If you are still troubled by the distractions that seem to be everywhere, you may feel that your surroundings are too “noisy” in which to meditate. Actually, distractions help you learn to practice mindfulness.

When you are in a situation that feels stressful, you probably don’t have any control over the distractions in those surroundings. Mindfulness doesn’t clear your mind, nor is it meant to.

Rather, when you practice mindfulness, you observe your emotions and thoughts. That provides you with valuable information to grow and learn in your own mental health wellness.

When you experience distractions, notice where your mind is going. Does it become fixed on distracting noise from co-workers talking on their phones? Was the distraction related to a meeting you had earlier in the day? Invite your mind to go back to your anchor – your breath. You can do this as often as you might feel the need. That’s why mindfulness is known as “practice”.  

Conclusion

Mindfulness meditation revolves around anchoring yourself in your breathing and in being present in the moment. It helps you to cultivate awareness of sensations and thoughts. Mindfulness can be referred to as a present-minded state, and it’s related closely to meditation.

Mindfulness through meditation is linked positively with an increased ability to pay attention and focus, and decreased levels of stress. When you develop a regular practice of meditation, it is an essential means of reaping all those benefits. Start slowly in a distraction-free area and just meditate for a few minutes. That is a simple approach that will lead you to feeling more comfortable with mindfulness for mental health.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-mindfulness-and-your-mental-health-a-beginners-guide/

Are you a glass-half-full or glass-half-empty kind of person? Answering this question can offer a lot of insight into how you view life. It’s worth noting, however, that your outlook on life can positively or negatively affect your mental health.

This article will explore how your outlook on life affects your mental health and some tips for making adjustments when necessary.

A Negative Outlook Can Lead to Increased Depression

If you have a poor outlook on life, you are more likely to experience depression. According to the American Psychiatric Association, this is because of rumination, in which you are constantly thinking of negative thoughts to the point where you’re essentially training your brain to look for, and by proxy, expect the worst outcomes that life has to offer.

They go on to say that “When a person who is in a depressed mood ruminates, they are more likely to “remember more negative things that happened to them in the past, they interpret situations in their current lives more negatively, and they are more hopeless about the future.”

A Positive Outlook Can Lead to Better Coping Mechanisms

On the other hand, having a positive outlook can lend to you developing better coping mechanisms in times of stress.

When you’re stressed, you’re not always thinking clearly. Everything may be a 10 on a scale of one to 10, putting your body in a natural fight or flight mode. If the stressors don’t let up and you tend to be a negative thinker, you could experience the symptoms mentioned above: hopelessness, frustration, and depression.

However, when you possess a positive outlook on life, you’re more likely to address the situation and recall times when you’ve overcome hardships in the past. This can make stressful situations seem easier to navigate. Basically, instead of thinking of what could go wrong, as you would with a negative outlook, you’ll instead start wondering “What if everything turns out okay?”

A Negative Outlook Can Make You Less Motivated

If you have a negative outlook that makes you wonder what’s the point of it all, then chances are, you’re not going to be very motivated, are you?

Thinking negatively makes it easy to fall into the trap of hopelessness, which can reduce the motivation you have for everything ranging from hygiene, taking care of yourself physically, spending time with friends, working, maintaining intimate relationships, and achieving goals. The less effort you put into these categories, the more depressed, anxious, and isolated you’re going to become, which will only feed the cycle of negativity you’re trapped in.

A Positive Outlook Can Lead You to Greater Satisfaction With Life

If you feel like the world has something to offer you and likewise, that you have something to offer the world, you’re going to have greater experiences because you’re unafraid to go out there and chase them down.

Simply put, positive thinking leads to increased confidence. As for how this impacts mental health, the greater joy you experience in life, the more endorphins are released, which boosts your mood. It’s a cycle - but a good, healthy cycle that can make you feel more fulfilled.

How to Change Negative Thinking

Though some people may be hardwired to just naturally lean toward the positive, everyone struggles with negative thinking now and again. Thankfully, there are some ways you can combat negative thinking to experience a more positive outlook on life, which will benefit your mental health:

Practice Mindfulness

Instead of engaging with your negative thoughts, the Cleveland Clinic recommends watching them. For example, they recommend that you “Notice your breath or your footsteps for five to 10 seconds. Notice anything that takes your attention away from them. Then, guide yourself back to the breath of your footsteps.”

The goal of an exercise like this is to stop you from engaging with the negative thought and believing it to be true and instead, recognize it for what it is: a thought, not reality. In doing so, you retrain your mind to discern when it’s time to engage in thought and when it’s time to just acknowledge it.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

http://www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Be Grateful

The practice of gratitude can be incredibly useful in helping challenge negative outlooks to become positive forms of thinking. At the end of the day, regardless of circumstance, we all have something to be grateful for.

Start small. Think of things you’re grateful for in your life, whether it be your dog, a beautiful tree outside your window, a cloudless, sunny day, or your good health. The thing about practicing gratitude is that you don’t need to have this giant list; just start your morning by recognizing your gratitude for a few things that make you smile.

In times of stress, when it feels like the world is crumbling down around you, you’ll be able to still find things to be grateful for. This is a secret in the positive thinker’s toolkit.

Sometimes experiencing trauma or seeing the worst that life has to offer can lead to you developing a negative outlook on life. While that’s understandable, it’s also what’s keeping you from fully embracing life and all the good it has to offer - because it does have goodness to offer - and by practicing these tips, you can start to acknowledge that, too. https://standingabovethecrowd.com/james-donaldson-on-mental-health-how-your-outlook-on-life-affects-your-mental-health/

James Donaldson on Mental Health - How Your Outlook On Life Affects Your Mental Health

Are you a glass-half-full or glass-half-empty kind of person? Answering this question can offer a lot of insight into how you view life. It’s worth noting, however, that your outlook on life can positively or negatively affect your mental health.

This article will explore how your outlook on life affects your mental health and some tips for making adjustments when necessary.

A Negative Outlook Can Lead to Increased Depression

If you have a poor outlook on life, you are more likely to experience depression. According to the American Psychiatric Association, this is because of rumination, in which you are constantly thinking of negative thoughts to the point where you’re essentially training your brain to look for, and by proxy, expect the worst outcomes that life has to offer.

They go on to say that “When a person who is in a depressed mood ruminates, they are more likely to “remember more negative things that happened to them in the past, they interpret situations in their current lives more negatively, and they are more hopeless about the future.”

A Positive Outlook Can Lead to Better Coping Mechanisms

On the other hand, having a positive outlook can lend to you developing better coping mechanisms in times of stress.

When you’re stressed, you’re not always thinking clearly. Everything may be a 10 on a scale of one to 10, putting your body in a natural fight or flight mode. If the stressors don’t let up and you tend to be a negative thinker, you could experience the symptoms mentioned above: hopelessness, frustration, and depression.

However, when you possess a positive outlook on life, you’re more likely to address the situation and recall times when you’ve overcome hardships in the past. This can make stressful situations seem easier to navigate. Basically, instead of thinking of what could go wrong, as you would with a negative outlook, you’ll instead start wondering “What if everything turns out okay?”

A Negative Outlook Can Make You Less Motivated

If you have a negative outlook that makes you wonder what’s the point of it all, then chances are, you’re not going to be very motivated, are you?

Thinking negatively makes it easy to fall into the trap of hopelessness, which can reduce the motivation you have for everything ranging from hygiene, taking care of yourself physically, spending time with friends, working, maintaining intimate relationships, and achieving goals. The less effort you put into these categories, the more depressed, anxious, and isolated you’re going to become, which will only feed the cycle of negativity you’re trapped in.

A Positive Outlook Can Lead You to Greater Satisfaction With Life

If you feel like the world has something to offer you and likewise, that you have something to offer the world, you’re going to have greater experiences because you’re unafraid to go out there and chase them down.

Simply put, positive thinking leads to increased confidence. As for how this impacts mental health, the greater joy you experience in life, the more endorphins are released, which boosts your mood. It’s a cycle - but a good, healthy cycle that can make you feel more fulfilled.

How to Change Negative Thinking

Though some people may be hardwired to just naturally lean toward the positive, everyone struggles with negative thinking now and again. Thankfully, there are some ways you can combat negative thinking to experience a more positive outlook on life, which will benefit your mental health:

Practice Mindfulness

Instead of engaging with your negative thoughts, the Cleveland Clinic recommends watching them. For example, they recommend that you “Notice your breath or your footsteps for five to 10 seconds. Notice anything that takes your attention away from them. Then, guide yourself back to the breath of your footsteps.”

The goal of an exercise like this is to stop you from engaging with the negative thought and believing it to be true and instead, recognize it for what it is: a thought, not reality. In doing so, you retrain your mind to discern when it’s time to engage in thought and when it’s time to just acknowledge it.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

http://www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Be Grateful

The practice of gratitude can be incredibly useful in helping challenge negative outlooks to become positive forms of thinking. At the end of the day, regardless of circumstance, we all have something to be grateful for.

Start small. Think of things you’re grateful for in your life, whether it be your dog, a beautiful tree outside your window, a cloudless, sunny day, or your good health. The thing about practicing gratitude is that you don’t need to have this giant list; just start your morning by recognizing your gratitude for a few things that make you smile.

In times of stress, when it feels like the world is crumbling down around you, you’ll be able to still find things to be grateful for. This is a secret in the positive thinker’s toolkit.

Sometimes experiencing trauma or seeing the worst that life has to offer can lead to you developing a negative outlook on life. While that’s understandable, it’s also what’s keeping you from fully embracing life and all the good it has to offer - because it does have goodness to offer - and by practicing these tips, you can start to acknowledge that, too.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-how-your-outlook-on-life-affects-your-mental-health/

Dealing with poor mental health can be hard, but thankfully, there are a few habits you can introduce into your daily life to support it.

Here are six habits that support mental health that you can start utilizing today:

Getting Enough Sleep

When it comes to having poor mental health or experiencing struggles, many people tend to overlook getting enough sleep. But sleep is good for you! It’s when your brain repairs itself, regulates your emotions and processes what happened that day.

Without enough sleep, you’re going to be waking up off-kilter and that can throw your whole day off, leading to anxiety, mistakes, and in some cases, bad decision-making, such as using alcohol or drugs to cope with stress.

Make sleep a priority by going to bed at the same time each night, waking up at the same time, avoiding midday naps (if you can), and reducing your social media consumption before bed.

Exercising Regularly

In the same vein as getting enough sleep, experts at the Mayo Clinic also recommend that you get “...at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, spread out over a few days or more.” Not only can routine exercise help you release some stressful emotions, but it also releases endorphins, which can put you in a better mood.

Examples of moderate aerobic activity include walking, swimming, and riding a bike, whereas vigorous activity refers to jumping rope, hiking, dancing, and strength training.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Staying Hydrated

Staying hydrated isn’t just good for you physically, but did you know it can actually boost the production of serotonin?

Serotonin is a neurotransmitter that regulates mood and helps you feel good. If you don’t drink enough water, your brain has a hard time creating serotonin. For staying hydrated, a general rule of thumb, per WebMD, is for men to consume 13 cups of water per day, and women nine. Keep in mind these numbers could vary based on age, weight, pregnancy, breastfeeding status, climate, and more, so always confer with your medical team.

Staying Connected With Friends

Experiencing poor mental health can feel like all your emotions are tangled and all tied up together in a huge ball. When you connect with friends, however, that ball gets smaller, as the strands get unfurled.

In other words, connecting with others can work wonders on your mental health by making your emotions feel less overwhelming and intimidating. While texting may be the norm, nothing beats a face-to-face conversation, so try and schedule a quick lunch or game night with friends a few times a month, if you can.

According to the Canadian Mental Health Association, “Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems.”

Limiting Time on Social Media

Social media isn’t just a time-sink, but it can lead to increased feelings of inadequacy, loneliness, and isolation. Think about it: how often have you opted to scroll aimlessly on social media instead of picking up the phone to chat with a friend or go outside?

Social media, while sometimes necessary and helpful for work or staying connected with those who live far away, can ultimately lead to more harm than good. If you want to have a better handle on your mental health, cut back on how much time you spend on these apps. Utilize an app like AppBlock, which blocks out social media, or just set aside one day per week where you keep your phone off or notifications blocked.

Journaling

Last but not least, you should introduce journaling to your life, as doing so can help support mental health.

Journaling allows for total freedom. You can jot down your thoughts in a judgment-free zone, decorate your pages, write in a leather journal or a Google doc, or write inside your home or outside at your local park. By journaling, you get to put your thoughts to the page and that’s what makes them less confusing or intimidating.

These are just a few tips you can utilize to support your mental health. Getting started is the hardest part, and look - you’ve already done that! Way to go! https://standingabovethecrowd.com/james-donaldson-on-mental-health-6-habits-that-support-mental-health/

James Donaldson on Mental Health - 6 Habits That Support Mental Health

Dealing with poor mental health can be hard, but thankfully, there are a few habits you can introduce into your daily life to support it.

Here are six habits that support mental health that you can start utilizing today:

Getting Enough Sleep

When it comes to having poor mental health or experiencing struggles, many people tend to overlook getting enough sleep. But sleep is good for you! It’s when your brain repairs itself, regulates your emotions and processes what happened that day.

Without enough sleep, you’re going to be waking up off-kilter and that can throw your whole day off, leading to anxiety, mistakes, and in some cases, bad decision-making, such as using alcohol or drugs to cope with stress.

Make sleep a priority by going to bed at the same time each night, waking up at the same time, avoiding midday naps (if you can), and reducing your social media consumption before bed.

Exercising Regularly

In the same vein as getting enough sleep, experts at the Mayo Clinic also recommend that you get “...at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, spread out over a few days or more.” Not only can routine exercise help you release some stressful emotions, but it also releases endorphins, which can put you in a better mood.

Examples of moderate aerobic activity include walking, swimming, and riding a bike, whereas vigorous activity refers to jumping rope, hiking, dancing, and strength training.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Staying Hydrated

Staying hydrated isn’t just good for you physically, but did you know it can actually boost the production of serotonin?

Serotonin is a neurotransmitter that regulates mood and helps you feel good. If you don’t drink enough water, your brain has a hard time creating serotonin. For staying hydrated, a general rule of thumb, per WebMD, is for men to consume 13 cups of water per day, and women nine. Keep in mind these numbers could vary based on age, weight, pregnancy, breastfeeding status, climate, and more, so always confer with your medical team.

Staying Connected With Friends

Experiencing poor mental health can feel like all your emotions are tangled and all tied up together in a huge ball. When you connect with friends, however, that ball gets smaller, as the strands get unfurled.

In other words, connecting with others can work wonders on your mental health by making your emotions feel less overwhelming and intimidating. While texting may be the norm, nothing beats a face-to-face conversation, so try and schedule a quick lunch or game night with friends a few times a month, if you can.

According to the Canadian Mental Health Association, “Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems.”

Limiting Time on Social Media

Social media isn’t just a time-sink, but it can lead to increased feelings of inadequacy, loneliness, and isolation. Think about it: how often have you opted to scroll aimlessly on social media instead of picking up the phone to chat with a friend or go outside?

Social media, while sometimes necessary and helpful for work or staying connected with those who live far away, can ultimately lead to more harm than good. If you want to have a better handle on your mental health, cut back on how much time you spend on these apps. Utilize an app like AppBlock, which blocks out social media, or just set aside one day per week where you keep your phone off or notifications blocked.

Journaling

Last but not least, you should introduce journaling to your life, as doing so can help support mental health.

Journaling allows for total freedom. You can jot down your thoughts in a judgment-free zone, decorate your pages, write in a leather journal or a Google doc, or write inside your home or outside at your local park. By journaling, you get to put your thoughts to the page and that’s what makes them less confusing or intimidating.

These are just a few tips you can utilize to support your mental health. Getting started is the hardest part, and look - you’ve already done that! Way to go!

https://standingabovethecrowd.com/james-donaldson-on-mental-health-6-habits-that-support-mental-health/

Matthew Lee | Sydney Hudson | Wilson Beaver

A woman holds up a sign that calls for the end of suicide among veterans on Nov. 11, 2021, in New York City.

According to the Department of Defense’s Annual Report on Suicide in the military, which outlines suicide trends among service members and their families, 523 service members died by suicide in 2023. This harrowing statistic marks the highest number of deaths since 2020.

The report, released Nov. 14, recorded a striking 1,373 men and women actively serving in the armed forces who attempted suicide in 2023.

Since 2005, veteran suicide rates have risen by a startling 50%, and a baffling 150% for veterans of post-9/11 wars, a trend Robert Greenway, director of the Allison Center for National Security at The Heritage Foundation and combat veteran of the Army Special Forces, deemed an “unprecedented crisis in the force” in congressional testimony before the House Armed Services Committee.

The Daily Signal depends on the support of readers like you. Donate now

The Department of Veterans Affairs also recently released its most recent Suicide Prevention Annual Report, disclosing that the average number of veteran suicides per day had increased from 16.4 in 2001 to 17.5 in 2021. Although the Defense Department started tracking the data a little over a decade ago, these numbers support a steady and rising trend in military-related suicides over the past two decades.

Unfortunately, self-inflicted deaths are just one piece of a larger mental health crisis. The VA estimates that 41% of veterans require some level of mental health care, yet of the 18.1 million veterans in the U.S., only 11% of them obtained VA mental health services.

The mental health crisis has been intensified as service members who deployed during the Iraq and Afghanistan Wars transition out of the military, with many lacking adequate mental health resources to guide the transition to civilian life. An estimated 30,000 War on Terror veterans have tragically died by suicide, a staggering statistic totaling over four times the number of deaths by war violence in post-9/11 conflicts.

When asked about coping with civilian life after deploying twice in active combat roles, Shane Hudson, a veteran of Operation Enduring Freedom and Operation Iraqi Freedom, explained, “The misnomer is that people think it is simple to just overcome or move on …  I don’t fully believe that you ever overcome. You just learn to manage …  Some days are very good; some days are not so good.”

Certain failures by the VA compound incongruity between those who need and receive mental health care. In a nonpartisan effort to address concerns, Rep. Marilyn Strickland, Rep. Mike Waltz, and 11 other members of Congress addressed VA Secretary Denis McDonough concerning deficiencies within the VA, specifically the significant cancellations of mental health appointments, as well as unreliable communication between providers and patients. “Delayed access to therapy and support exacerbates existing conditions, reduces the effectiveness of treatment, and contributes to suicide,” the Congress members asserted.

Beyond its human cost, the VA’s dismal record on mental health hinders struggling recruitment efforts. Family connections are a major avenue of military recruitment. Twenty-five percent of service members reported at least one of their parents having served before them. However, as the military fails to address certain institutional issues like the ongoing mental health crisis, recruitment efforts slip. Military families are now only 32% likely to recommend the forces to a son or daughter, a drop from 55% in 2016. According to a different survey, 57% of young Americans feared that serving would damage their mental well-being.

Current measures in place to mitigate military and veteran mental health concerns include the Suicide Prevention and Response Independent Review Committee, designed to improve the mental health state across the military. Additionally, officials, over the next four years, plan to hire over 2,000 new providers specialized in suicide prevention.

The Hannon Act also plays a key role in the fight. Signed by Then-President Donald Trump in October 2020, the act calls for more effective mental health care and suicide prevention programs in the VA, improving access and creating more precision in care for veterans.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Though these measures are beneficial, the military should not discount the impact of non-medical efforts as well. In 2023, USS Gerald R. Ford deployed with a yellow Labrador retriever in an effort to improve life at sea. This, along with an emphasis on intentional fellowship among service members to care for each other, can play an immense, and in some cases a more effective, role in overcoming the challenges facing mental wellness in the services.

The significance of this fight is great, not just in how it affects military retention and readiness, but more importantly in how it impacts the individual for a lifetime. There is hope in the established measures to address the mental hurt that service members are going through, yet the fight is far from over. The time is now for more reliable care, stronger leadership, and intentional fellowship inside and outside the services.

The 523 suicides are 523 too many to consider this fight resolved. https://standingabovethecrowd.com/james-donaldson-on-mental-health-suicides-in-military-continue-to-rise-the-mental-health-fight-is-far-from-over/

If you’re struggling with your mental health, the most important thing to remember is that you’re not alone. According to the National Institute of Mental Health, over 21 million people in the United States in 2021, experienced a depressive episode.

Understanding you’re not alone, though, may not always be enough to improve your mental health, which is why you should also take the time to practice these 10 simple self-care acts. In doing so, you prioritize both your mental and physical well-being.

Here are 10 simple self-care practices for better mental health you can start today:

Eat a Healthy, but Balanced Diet

“When you put good in, you get good out.” “You are what you eat.”

Chances are you’ve heard of these two common expressions before, but they highlight just how important it is to eat a healthy, balanced diet.

Diet culture will have you avoiding some of your favorite foods, which is going to make slipping up even easier. Instead, focus on eating a balanced diet that includes your favorite foods in moderation, but also fruits and veggies that can boost your mood, such as cucumbers, fresh berries, leafy greens, and fish.

Learn to Sit With Your Emotions

Last but not least, when it comes to taking care of your mental health, one of the best things you can do is learn to sit with your emotions.

Think of your emotions as a project at work you’re intimidated by. Because you’re intimidated by it or made a mistake you want to go unnoticed, you may keep pushing it off and off and off until it becomes a problem. The same applies to your emotions. The more you avoid them, the bigger they get and the harder it’ll be to manage them.

It may be uncomfortable but let yourself feel sad. Cry when you need to. Yell when you feel like yelling. Be hopeful when you feel genuine happiness. Emotions aren’t always negative, they can be positive, too. However, if you have anxiety or a history of trauma, feeling joy can be just as scary. However you’re feeling is valid and taking the time to journal, express them to a friend, or sit in their discomfort is in your favor. Doing so will help you in the long run.

Exercise and Stay Active

Staying active and getting exercise isn’t just good for fighting off potential disease and joint pain, but it can boost your mental health, as well. Like many other acts of self-care on this list, exercise releases feel-good chemicals like endorphins that improve mood.

Also, when you work out, you get to release anger and frustration, which can also be beneficial for your mental health. Remember, staying active can include anything, so don’t be afraid to try out various activities like yoga, jogging, or strength training to find what works best.

Take a Walk and Spend Time in Nature

Spending time in nature has been scientifically linked to better mental health. Per WebMD, “Walking helps boost your mood because it increases blood flow and blood circulation to the brain and body.”

When you walk, this increased blood flow positively influences your central nervous response, which is responsible for stress and your body’s response to it. Even spending as little as 10 minutes outside walking and soaking up the beauty around you can calm you down and improve your mental health for the rest of the day.

Phone a Friend That Makes You Feel Supported

Connectivity is so important for your mental health because without it, feelings could become overwhelming and put you further down the rabbit hole of anxiety, depression, and isolation.

To care for your mental health, identify a friend to whom you can speak openly about your struggles, as well as one who will support how you feel instead of dismissing you. When you have someone who validates your feelings and makes you feel cared for, you’re creating a safe space for your feelings and generating an even deeper bond.

Make Plans You’re Excited For

So often in life, it’s easy to get lost in the stressors and everything you need to get done. Unfortunately, this can make life feel like one endless list of things to get done, rather than a list of things you’re excited about.

As such, to take care of your mental health, think about what you could add to your to-do list that gets you excited. Maybe it’s seeing that new movie that’s coming out in theaters Friday, catching up with friends, or finally starting that book that’s been perched on your nightstand for months. It doesn’t have to be big or expensive, just something that you want to do and by doing so, will bring you joy.

Take a Warm Bath

Most articles about self-care will include taking a warm bath and for good reason: it can promote relaxation, better sleep, and even muscle relief, which may otherwise make falling asleep and staying asleep worse.

It’s free and both an easy and fast way to find relaxation if other methods of journaling or breathing aren’t working for you. Instead, just simple exposure to a warm bath will help your physical body and mental health. An article on Eating Well confirms this, referencing a 2019 study that suggested that raising the body’s core temperature in a warm bath helps release serotonin, which regulates your mood.

Celebrate Your Wins, No Matter How Small

Did you sign up for and attend a pottery class even though trying new things and making small talk is hard for you? Did you go to the gym this morning? Did you sit down and journal after waking up in a sad mood? Did you win a giveaway online from your favorite brand? Whatever it is, celebrate it.

Celebrating your wins, whether it’s just something good that happens randomly or involves trying something different that you always wanted to can remind you that you are capable of moving past your comfort zone, and more importantly, that life can be made up of good moments.

Prioritize Restful Sleep

When you fall asleep, that’s the time that your brain works on repairing itself and regulating your mood. So, if you’re not getting restful sleep, your brain isn’t doing what it has to to support quality mental health.

As such, one self-care tip for benefiting mental health is to prioritize restful sleep. Go to bed at the same time each night to create a routine. Limit time on social media before you go to bed, as well as any caffeine intake.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Set Boundaries at Work

Thanks to smartphones, workflow apps, and virtual Zoom meetings, it’s never been easier to work past your regularly scheduled hours. After all, what harm can responding to one or two emails after hours really do, right?

Unfortunately, that mentality has made it harder for people to have a healthy work-life balance because the two, especially for those who work remotely, have blended together. The ability to always be within reach makes it hard to genuinely unwind and prioritize time with family and friends. As such, one way you can simplify your life and prioritize self-care is to set boundaries at work.

Leave work on time and if someone messages you, let them know that you will respond to them in the morning when working hours have resumed. It may be hard, but establishing a boundary at work will ensure a healthy work-life balance and less stress for you moving forward.

These self-care tips can improve your overall quality of life in a way that makes your day-to-day easier to manage and enjoy. See what works for you and start experiencing the difference. https://standingabovethecrowd.com/james-donaldson-on-mental-health-10-simple-self-care-practices-for-better-mental-health/

James Donaldson on Mental Health - Suicides in Military Continue to Rise, the Mental Health Fight Is Far From Over

Matthew Lee | Sydney Hudson | Wilson Beaver

A woman holds up a sign that calls for the end of suicide among veterans on Nov. 11, 2021, in New York City.

According to the Department of Defense’s Annual Report on Suicide in the military, which outlines suicide trends among service members and their families, 523 service members died by suicide in 2023. This harrowing statistic marks the highest number of deaths since 2020.

The report, released Nov. 14, recorded a striking 1,373 men and women actively serving in the armed forces who attempted suicide in 2023.

Since 2005, veteran suicide rates have risen by a startling 50%, and a baffling 150% for veterans of post-9/11 wars, a trend Robert Greenway, director of the Allison Center for National Security at The Heritage Foundation and combat veteran of the Army Special Forces, deemed an “unprecedented crisis in the force” in congressional testimony before the House Armed Services Committee.

The Daily Signal depends on the support of readers like you. Donate now

The Department of Veterans Affairs also recently released its most recent Suicide Prevention Annual Report, disclosing that the average number of veteran suicides per day had increased from 16.4 in 2001 to 17.5 in 2021. Although the Defense Department started tracking the data a little over a decade ago, these numbers support a steady and rising trend in military-related suicides over the past two decades.

Unfortunately, self-inflicted deaths are just one piece of a larger mental health crisis. The VA estimates that 41% of veterans require some level of mental health care, yet of the 18.1 million veterans in the U.S., only 11% of them obtained VA mental health services.

The mental health crisis has been intensified as service members who deployed during the Iraq and Afghanistan Wars transition out of the military, with many lacking adequate mental health resources to guide the transition to civilian life. An estimated 30,000 War on Terror veterans have tragically died by suicide, a staggering statistic totaling over four times the number of deaths by war violence in post-9/11 conflicts.

When asked about coping with civilian life after deploying twice in active combat roles, Shane Hudson, a veteran of Operation Enduring Freedom and Operation Iraqi Freedom, explained, “The misnomer is that people think it is simple to just overcome or move on …  I don’t fully believe that you ever overcome. You just learn to manage …  Some days are very good; some days are not so good.”

Certain failures by the VA compound incongruity between those who need and receive mental health care. In a nonpartisan effort to address concerns, Rep. Marilyn Strickland, Rep. Mike Waltz, and 11 other members of Congress addressed VA Secretary Denis McDonough concerning deficiencies within the VA, specifically the significant cancellations of mental health appointments, as well as unreliable communication between providers and patients. “Delayed access to therapy and support exacerbates existing conditions, reduces the effectiveness of treatment, and contributes to suicide,” the Congress members asserted.

Beyond its human cost, the VA’s dismal record on mental health hinders struggling recruitment efforts. Family connections are a major avenue of military recruitment. Twenty-five percent of service members reported at least one of their parents having served before them. However, as the military fails to address certain institutional issues like the ongoing mental health crisis, recruitment efforts slip. Military families are now only 32% likely to recommend the forces to a son or daughter, a drop from 55% in 2016. According to a different survey, 57% of young Americans feared that serving would damage their mental well-being.

Current measures in place to mitigate military and veteran mental health concerns include the Suicide Prevention and Response Independent Review Committee, designed to improve the mental health state across the military. Additionally, officials, over the next four years, plan to hire over 2,000 new providers specialized in suicide prevention.

The Hannon Act also plays a key role in the fight. Signed by Then-President Donald Trump in October 2020, the act calls for more effective mental health care and suicide prevention programs in the VA, improving access and creating more precision in care for veterans.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Though these measures are beneficial, the military should not discount the impact of non-medical efforts as well. In 2023, USS Gerald R. Ford deployed with a yellow Labrador retriever in an effort to improve life at sea. This, along with an emphasis on intentional fellowship among service members to care for each other, can play an immense, and in some cases a more effective, role in overcoming the challenges facing mental wellness in the services.

The significance of this fight is great, not just in how it affects military retention and readiness, but more importantly in how it impacts the individual for a lifetime. There is hope in the established measures to address the mental hurt that service members are going through, yet the fight is far from over. The time is now for more reliable care, stronger leadership, and intentional fellowship inside and outside the services.

The 523 suicides are 523 too many to consider this fight resolved.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-suicides-in-military-continue-to-rise-the-mental-health-fight-is-far-from-over/

James Donaldson on Mental Health - 10 Simple Self-Care Practices For Better Mental Health

If you’re struggling with your mental health, the most important thing to remember is that you’re not alone. According to the National Institute of Mental Health, over 21 million people in the United States in 2021, experienced a depressive episode.

Understanding you’re not alone, though, may not always be enough to improve your mental health, which is why you should also take the time to practice these 10 simple self-care acts. In doing so, you prioritize both your mental and physical well-being.

Here are 10 simple self-care practices for better mental health you can start today:

Eat a Healthy, but Balanced Diet

“When you put good in, you get good out.” “You are what you eat.”

Chances are you’ve heard of these two common expressions before, but they highlight just how important it is to eat a healthy, balanced diet.

Diet culture will have you avoiding some of your favorite foods, which is going to make slipping up even easier. Instead, focus on eating a balanced diet that includes your favorite foods in moderation, but also fruits and veggies that can boost your mood, such as cucumbers, fresh berries, leafy greens, and fish.

Learn to Sit With Your Emotions

Last but not least, when it comes to taking care of your mental health, one of the best things you can do is learn to sit with your emotions.

Think of your emotions as a project at work you’re intimidated by. Because you’re intimidated by it or made a mistake you want to go unnoticed, you may keep pushing it off and off and off until it becomes a problem. The same applies to your emotions. The more you avoid them, the bigger they get and the harder it’ll be to manage them.

It may be uncomfortable but let yourself feel sad. Cry when you need to. Yell when you feel like yelling. Be hopeful when you feel genuine happiness. Emotions aren’t always negative, they can be positive, too. However, if you have anxiety or a history of trauma, feeling joy can be just as scary. However you’re feeling is valid and taking the time to journal, express them to a friend, or sit in their discomfort is in your favor. Doing so will help you in the long run.

Exercise and Stay Active

Staying active and getting exercise isn’t just good for fighting off potential disease and joint pain, but it can boost your mental health, as well. Like many other acts of self-care on this list, exercise releases feel-good chemicals like endorphins that improve mood.

Also, when you work out, you get to release anger and frustration, which can also be beneficial for your mental health. Remember, staying active can include anything, so don’t be afraid to try out various activities like yoga, jogging, or strength training to find what works best.

Take a Walk and Spend Time in Nature

Spending time in nature has been scientifically linked to better mental health. Per WebMD, “Walking helps boost your mood because it increases blood flow and blood circulation to the brain and body.”

When you walk, this increased blood flow positively influences your central nervous response, which is responsible for stress and your body’s response to it. Even spending as little as 10 minutes outside walking and soaking up the beauty around you can calm you down and improve your mental health for the rest of the day.

Phone a Friend That Makes You Feel Supported

Connectivity is so important for your mental health because without it, feelings could become overwhelming and put you further down the rabbit hole of anxiety, depression, and isolation.

To care for your mental health, identify a friend to whom you can speak openly about your struggles, as well as one who will support how you feel instead of dismissing you. When you have someone who validates your feelings and makes you feel cared for, you’re creating a safe space for your feelings and generating an even deeper bond.

Make Plans You’re Excited For

So often in life, it’s easy to get lost in the stressors and everything you need to get done. Unfortunately, this can make life feel like one endless list of things to get done, rather than a list of things you’re excited about.

As such, to take care of your mental health, think about what you could add to your to-do list that gets you excited. Maybe it’s seeing that new movie that’s coming out in theaters Friday, catching up with friends, or finally starting that book that’s been perched on your nightstand for months. It doesn’t have to be big or expensive, just something that you want to do and by doing so, will bring you joy.

Take a Warm Bath

Most articles about self-care will include taking a warm bath and for good reason: it can promote relaxation, better sleep, and even muscle relief, which may otherwise make falling asleep and staying asleep worse.

It’s free and both an easy and fast way to find relaxation if other methods of journaling or breathing aren’t working for you. Instead, just simple exposure to a warm bath will help your physical body and mental health. An article on Eating Well confirms this, referencing a 2019 study that suggested that raising the body’s core temperature in a warm bath helps release serotonin, which regulates your mood.

Celebrate Your Wins, No Matter How Small

Did you sign up for and attend a pottery class even though trying new things and making small talk is hard for you? Did you go to the gym this morning? Did you sit down and journal after waking up in a sad mood? Did you win a giveaway online from your favorite brand? Whatever it is, celebrate it.

Celebrating your wins, whether it’s just something good that happens randomly or involves trying something different that you always wanted to can remind you that you are capable of moving past your comfort zone, and more importantly, that life can be made up of good moments.

Prioritize Restful Sleep

When you fall asleep, that’s the time that your brain works on repairing itself and regulating your mood. So, if you’re not getting restful sleep, your brain isn’t doing what it has to to support quality mental health.

As such, one self-care tip for benefiting mental health is to prioritize restful sleep. Go to bed at the same time each night to create a routine. Limit time on social media before you go to bed, as well as any caffeine intake.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Set Boundaries at Work

Thanks to smartphones, workflow apps, and virtual Zoom meetings, it’s never been easier to work past your regularly scheduled hours. After all, what harm can responding to one or two emails after hours really do, right?

Unfortunately, that mentality has made it harder for people to have a healthy work-life balance because the two, especially for those who work remotely, have blended together. The ability to always be within reach makes it hard to genuinely unwind and prioritize time with family and friends. As such, one way you can simplify your life and prioritize self-care is to set boundaries at work.

Leave work on time and if someone messages you, let them know that you will respond to them in the morning when working hours have resumed. It may be hard, but establishing a boundary at work will ensure a healthy work-life balance and less stress for you moving forward.

These self-care tips can improve your overall quality of life in a way that makes your day-to-day easier to manage and enjoy. See what works for you and start experiencing the difference.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-10-simple-self-care-practices-for-better-mental-health/

If you break a bone, you go to the doctor for a cast. If you have a headache, you take a pain reliever to help yourself feel better. If you have a cold, you nourish your body and rest until symptoms ease. Physical health issues can be obvious because their symptoms can be seen, but what happens when you don’t feel well because of issues you can’t see or detect as easily?

This is why learning to understand and pay close attention to your mental health is just as important as paying attention to your physical health. The human mind is a complex system, and just as you can feel physically unwell, you can also feel mentally unwell, too.

What causes mental health issues?

Mental health issues are often difficult to conceptualize and understand because they can be caused by multiple factors, such as…

- Family history.

Some mental health issues and disorders can be inherited through family trees. For example, mental health issues such as schizophrenia, depression, and bipolar disorder (to name just a few) have genetic components that contribute to their formations.

- Past trauma or experiences.

People who experience trauma can develop mental health issues because of it. For example, traumatized people can develop issues with depression and anxiety after going through a particularly traumatic experience.

- Brain chemistry.

If your brain chemistry is even slightly off, you may be predisposed to developing mental health issues. For example, if your brain doesn’t produce enough serotonin (a feel-good chemical), you may be more likely to develop problems with depression or anxiety.

- Social factors.

People experiencing isolation or loneliness can develop serious issues with their mental health. Humans are social creatures, and social interactions provide a sense of safety, security, and companionship needed to feel stable.

- Medical conditions.

Some medical conditions can cause mental health issues, even if the conditions are physical. Chronic illnesses, brain injuries, or hormonal imbalances (such as thyroid problems) can affect your mental health.

- Substance abuse habits.

People who abuse drugs, alcohol, and other harmful substances can develop imbalances in the brain, which can lead to mental health issues.

How can someone determine if they have a mental health problem?

Because mental health problems aren’t always obvious, it can be difficult to determine if you are struggling with a specific mental health issue. If you are ever feeling “off” or unlike your usual self, or if your mindset, thinking patterns, or emotions are getting in the way of your normal everyday life, you may have an issue with your mental health that needs to be addressed.

If you are ever experiencing these symptoms, reach out to your doctor. Just like a physical health problem, it is crucial to have mental health problems diagnosed so you can follow along the best course of treatment in order to begin feeling better. A doctor will be able to determine your issues and point you toward the best options for relief, whether that involves counseling, therapy, medications, or combinations of different treatment options.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

The Stigma of Mental Health Issues

Unfortunately, because mental health issues aren’t always as obvious as physical health issues, they tend to have a negative stigma attached to them. Sometimes, people will insist that a person with mental health challenges just needs to “think more positively” or “get over it” in order to feel better. These assertions are harmful and not actually useful when trying to work through mental health issues.

Remember that this stigma is based in negative perceptions of mental illness and untrue. Just like physical health, mental health is important and deserves care and treatment like any other health concern. https://standingabovethecrowd.com/james-donaldson-on-mental-health-understanding-mental-health-a-beginners-guide/

Smile and the world smiles with you....

Photo by cottonbro studio on Pexels.com

When it comes to taking care of yourself, getting enough sleep is one of the most important things you can do. From a physical standpoint, sleep recharges us to tackle the day ahead. From a mental health standpoint, though, getting enough sleep helps improve mood and enables us to tackle and cope with life’s stressors healthily.

You can never underestimate the importance of sleep, and today’s blog will aim to uncover why.

What Happens if You Don’t Get Enough Sleep

Before we dive into the benefits of restful sleep, let’s first analyze what happens when you don’t get enough sleep. According to the Centers for Disease Control and Prevention (CDC), the average adult needs to get at least “...7-8 hours of good-quality sleep.” Quality sleep, by this definition, refers to minimal interruptions, or any at all.

While you might be able to get away with fewer hours once in a while, habitual sleep problems can eventually lead to delayed reaction times, fatigue, poor judgment, difficulty concentrating, and a poor mood. It’s these consequences of sleep deprivation that can wreak havoc on your mental health and, unfortunately, affect other important aspects of your life, as well.

Benefits of Getting Enough Sleep

There are numerous benefits of getting enough sleep, especially regarding how they affect your mental health:

Here are the top three:

Helps You Manage Your Emotions

As briefly noted above, not getting enough sleep can lead to you being in a bad mood. When you’re in a bad mood, you’re also less likely to have a firm grasp on your emotions, possibly resulting in you having an explosive reaction to a minor stressor or inconvenience. An example might be yelling at the receptionist at your local doctor’s office if they forgot to get records from a specialist, or experiencing road rage when a driver cuts you off.

But, when you prioritize quality sleep, you’re putting yourself in a better spot mentally, so you can handle stressors like these healthily and without overreacting, which could only lead to bigger problems.

Increases Focus

When you go to sleep, your mind begins to repair itself and process information from the day’s events. If you’re not getting enough sleep, you’re not giving your brain the time it needs to do these things, which can put it off-kilter the following morning. This can negatively impair your brain’s ability to focus because it isn’t able to store the memories from the night before.

In essence, without enough sleep, your brain is going to spend the entire day playing catch up. Understandably, if your brain is focused on playing catch up, it’s not processing the information in front of you, leading to decreased focus. This is bad, of course, because you need to be able to focus… on your job, at home, while driving, cooking, and taking care of your pets/family. Being unable to focus can lead to mistakes, and in some cases, injuries caused by bad judgment or lack of awareness.

But when you get enough sleep, you’re allowing your brain to accomplish what it needs to get done so you’ll be more focused and have better concentration on the task at hand. You’ll also be safer.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

May Help With Symptoms of Anxiety and Depression

Last but not least, getting enough sleep may actually help you manage your anxiety and depression better. Per the Better Health Channel, poor sleep, including not adhering to a schedule or experiencing insomnia, are often symptoms associated with anxiety and depression. Studies referenced on their website cite that “Sleeplessness and mood disorders are closely linked.”

If you practice good sleep hygiene and start to get quality, more restful sleep, it may put you in a position to better handle the other symptoms that stem from depression and anxiety such as nervousness, hopelessness, and irritability.

The importance of quality sleep can’t be overstated. If you’re struggling to prioritize sleep, start by shutting off your phone an hour before bed, limiting caffeine intake, and making your bedroom comfortable. For example, if you sit in your bedroom to do work, your brain may make an association that it’s where you need to stay awake instead of falling asleep. Little habit changes like this can go a long way in ensuring you get the sleep you need for better physical and mental well-being.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-importance-of-sleep-for-mental-health/

James Donaldson on Mental Health - The Importance Of Sleep For Mental Health

Photo by cottonbro studio on Pexels.com

When it comes to taking care of yourself, getting enough sleep is one of the most important things you can do. From a physical standpoint, sleep recharges us to tackle the day ahead. From a mental health standpoint, though, getting enough sleep helps improve mood and enables us to tackle and cope with life’s stressors healthily.

You can never underestimate the importance of sleep, and today’s blog will aim to uncover why.

What Happens if You Don’t Get Enough Sleep

Before we dive into the benefits of restful sleep, let’s first analyze what happens when you don’t get enough sleep. According to the Centers for Disease Control and Prevention (CDC), the average adult needs to get at least “...7-8 hours of good-quality sleep.” Quality sleep, by this definition, refers to minimal interruptions, or any at all.

While you might be able to get away with fewer hours once in a while, habitual sleep problems can eventually lead to delayed reaction times, fatigue, poor judgment, difficulty concentrating, and a poor mood. It’s these consequences of sleep deprivation that can wreak havoc on your mental health and, unfortunately, affect other important aspects of your life, as well.

Benefits of Getting Enough Sleep

There are numerous benefits of getting enough sleep, especially regarding how they affect your mental health:

Here are the top three:

Helps You Manage Your Emotions

As briefly noted above, not getting enough sleep can lead to you being in a bad mood. When you’re in a bad mood, you’re also less likely to have a firm grasp on your emotions, possibly resulting in you having an explosive reaction to a minor stressor or inconvenience. An example might be yelling at the receptionist at your local doctor’s office if they forgot to get records from a specialist, or experiencing road rage when a driver cuts you off.

But, when you prioritize quality sleep, you’re putting yourself in a better spot mentally, so you can handle stressors like these healthily and without overreacting, which could only lead to bigger problems.

Increases Focus

When you go to sleep, your mind begins to repair itself and process information from the day’s events. If you’re not getting enough sleep, you’re not giving your brain the time it needs to do these things, which can put it off-kilter the following morning. This can negatively impair your brain’s ability to focus because it isn’t able to store the memories from the night before.

In essence, without enough sleep, your brain is going to spend the entire day playing catch up. Understandably, if your brain is focused on playing catch up, it’s not processing the information in front of you, leading to decreased focus. This is bad, of course, because you need to be able to focus… on your job, at home, while driving, cooking, and taking care of your pets/family. Being unable to focus can lead to mistakes, and in some cases, injuries caused by bad judgment or lack of awareness.

But when you get enough sleep, you’re allowing your brain to accomplish what it needs to get done so you’ll be more focused and have better concentration on the task at hand. You’ll also be safer.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

May Help With Symptoms of Anxiety and Depression

Last but not least, getting enough sleep may actually help you manage your anxiety and depression better. Per the Better Health Channel, poor sleep, including not adhering to a schedule or experiencing insomnia, are often symptoms associated with anxiety and depression. Studies referenced on their website cite that “Sleeplessness and mood disorders are closely linked.”

If you practice good sleep hygiene and start to get quality, more restful sleep, it may put you in a position to better handle the other symptoms that stem from depression and anxiety such as nervousness, hopelessness, and irritability.

The importance of quality sleep can’t be overstated. If you’re struggling to prioritize sleep, start by shutting off your phone an hour before bed, limiting caffeine intake, and making your bedroom comfortable. For example, if you sit in your bedroom to do work, your brain may make an association that it’s where you need to stay awake instead of falling asleep. Little habit changes like this can go a long way in ensuring you get the sleep you need for better physical and mental well-being.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-importance-of-sleep-for-mental-health/