Tag Archive for: mental health

Take Care of Your Mental Health This Holiday Season

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The holiday season brings different emotions that are often joyous, but for some, it can be a somber time of year. It’s important to consider the impact the holidays may have on your mental health.

Many are still finding difficulties navigating the ups and downs of the season, all the while, they are planning, attending and engaging in activities such as work parties and family gatherings. This may be due to the loss of a loved one, inability to gather as a family, or financial difficulties among other things. However, taking time to focus on the things you can do may help shift your focus.

First Things First – This Is Hard

As we turn the calendar to another December, remember we have been living through a pandemic that caused changes to routines, physical distancing, isolation, loss, and uncertainties for a few years now. With the holiday season here, it may be the first major event with family in a few years, or it could be the first time without a loved one. Try to remember we are all experiencing emotions through this – some similar and some different – but you aren’t alone and that can help you cope.

The Highs and Lows of Holidays

People face a lot of emotions during the holidays. This can be from not having family, having lost loved ones, living far away, or feeling overwhelmed by all the expectations and demands of the season. We should expect these feelings in ourselves and others.

Don’t avoid these feelings, recognize them. We can also expect these feelings to come in waves. The first wave will probably be the biggest, emotionally, and then it can become more manageable from there.

The important thing is to know yourself and expect some ups and downs. But the second most important thing to remember is that it’s best to embrace the feelings and work through them rather than trying to stop these feelings altogether.

Take Action

Knowing yourself is key to the entire process of mental and emotional health during the holidays and throughout the year. Try to understand your triggers – something that can make you feel sad, angry, overwhelmed – and be prepared.

The next step is to have coping skills, or actions you take to deal with the highs and lows. These skills will be a big part of working through things as they happen, even more so to help with holidays and mental health. Some coping skills can include:

  • Talking to someone
  • Making a list
  • Doing deep breathing exercises
  • Going for a walk
  • Or writing in a journal

Another way to be proactive is to notice changes in other people and yourself. Some of the most common changes can be withdrawing from activities, isolating, not contacting people, sadness, and not enjoying hobbies. These can be red flags during the holidays and may spark mental health concerns.

It’s OK to Feel Lonely

It can be very uncomfortable to feel lonely, but it is okay to feel lonely. It is a very normal emotion, even more so when we have expectations of something different.

Dealing with this can happen in a few ways.

  1. Throw out the idea of “should”. For example, don’t continually think or say “I should be able to be with my family” or “I should be going on a trip”. It’s fine, and even good, to mourn a lost holiday or celebration with people you care about, but then take those options out. Think about what you can do and focus on that this year.
  2. Change your expectations. This is a good rule any time of year. We set high expectations of ourselves and of the holidays, which can lead to disappointment. Rethink or lower your expectations to something more realistic.
  3. Use this opportunity to help others who may also be facing loneliness like a neighbor, an elderly friend or family member who has been isolated, or one of your kid’s friends who has family that is working during the holidays. Find ways to show people you care, that they aren’t alone, and make new memories. You will be surprised how much good it does for that person, and for you!

Loneliness is a big factor on holidays and mental health of people everywhere. Efforts in this area can make a big difference.

Know When to Ask for Help

We believe in prevention in healthcare, whether it is physical health or mental health. If you have been struggling, make an appointment with one of NOAH’s counselors or psychiatrists now.

People who are at a higher risk, or who deal with chronic depression or anxiety, should be seeing someone on a somewhat regular basis, especially if holiday stress or loneliness would trigger more emotions. Another warning sign is isolation. If you notice yourself isolating more or see changes in a loved one with their moods or interactions, that is a good time to make or encourage an appointment. Everyone can benefit from counseling.

Find Ways to Enjoy the Season

Now that we are ready to adjust our expectations, embrace the emotions of the season, and know what to expect, we can find new ways to celebrate the season safely for our mental health.

Make your plans – If you want to do a video call with multiple family members, make those arrangements. Remember that some people may not have reliable WiFi or be comfortable using certain technologies so plan accordingly. Making phone calls to loved ones and sending cards are ways to share the season with people you care about.

Remember to also be thankful and show gratitude which is helpful to your mental and emotional health all year. Showing gratitude to your family, friends, coworkers, neighbors and even strangers can have a ripple effect. So, hold the door open, smile, give a compliment, or make small talk with the cashier, and you will brighten many people’s day in the process.

If you need a counselor, reach out to NOAH’s team of experts. Virtual visits are common and can fit in your schedule and lifestyle.

National Youth Suicide Prevention Week

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Did you know suicide is the second leading cause of death for individuals ages 10-24? Youth suicide statistics cannot be ignored as they have greatly increased over the last decade. Ten teenagers out of 100,000 decide to commit suicide. Females attempt suicide at a rate of nearly 3-times that of males. However, males die by suicide at a rate of nearly 3-times that of females. Suicide prevention is a critical health topic for young people in the U.S.

Who is at high risk for suicide?

Adverse Childhood Experiences (also known as ACES) can include neglect, abuse, experiencing violence, substance abuse, divorce, incarceration of a family member, or poverty. Experiencing ACES has been shown to negatively affect physical and mental health over time and can occur across generations. This is particularly troublesome for youth who have had limited access to healthcare. Youth who have one or more ACES are at higher risk for suicide. Populations at a higher risk of experiencing ACES include minority groups, low socio-economic groups, and LGBT groups. Native Americans and Alaskan Indians have the highest rates of suicide by ethnic group.

What are the warning signs?

It is not always possible to recognize the warning signs in those thinking about suicide. Some common signs to watch for include: 

  • Talking or writing about death
  • Expressing hopelessness about the future
  • Withdrawing from family or friends
  • Increased drug/alcohol use
  • Giving away personal possessions
  • Engaging in self-harming behaviors
  • Participating in dangerous activities
  • Significant change in mood or behavior

How to support someone who is experiencing suicidal thoughts:

  1. Talk with them about their suicidal thoughts as it can help them process their emotions. 
  2. Try to acknowledge their feelings, fears, sadness, or pain.
  3. Provide reassurance but do not dismiss the problem. You may ask if they are thinking about hurting themselves or taking their own life, and if they have a plan.
  4. Be sure the person does not have access to any lethal weapons or medications and immediately inform adults or caregivers. 
  5. Try to avoid panicking or offering too much advice. 
  6. Provide contact information for the crisis line(s) and assist them to call if necessary. 

Professionals like the counselors or psychiatrists at NOAH are great resources for ongoing support and safety planning.

If you or someone you know is experiencing a crisis, reach out to one of the following resources for help:

  • National Suicide Prevention Lifeline: Call, text, or chat: 988
  • Crisis Text Line: text HOME to 741741
  • Maricopa County Crisis Line: 800-631-1314
  • Teen Life Line: Call or text 602-248-TEEN (8336)

Should I Enroll in Counseling? By Andres Jaramillo, LPC

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Whether it’s on television, in the movies, or on social media, only ‘certain people’ are seen meeting with a mental health professional. This has led many to think that you have to experience some kind of crisis, be on the edge of a breakdown, or feel like “a crazy person,” to get yourself into counseling but that isn’t always the case. Counseling is not just for those extreme cases. In fact, meeting with a counselor regularly can help develop good mental health habits. Reaching out for help does not have to be a last resort. One of the best ways to maintain your mental health is to find a professional provider that specializes in areas you would benefit from. The question of whether or not you should enroll in counseling is a decision based on how you are feeling at the moment. What signs should you pay attention to that might encourage you to make that call and schedule an appointment with a counselor?

Here are five common signs that might help you decide if you should enroll in counseling.

  1. Feeling “not yourself.” We all have times where our mood is “off,” and we turn to things that help us feel better but when we begin to think, “this isn’t like me,” you may need to take a closer look. Sometimes we feel sad, angry or annoyed with things that happen but when it gets to a point where you conclude that this is out of your ordinary, it could be something more than just everyday emotions.
  2. You can’t do the things you like to do. Having hobbies or activities that you love to do can be a great way to balance your mental health, but it is important to look for signs that the way you are feeling is making it difficult or impossible to do them anymore. Again, if it is unlike you and you find it more and more difficult to get out, have fun or be social then you should reach out to get screened or assessed for possible mental health concerns.
  3. Using drugs, alcohol, food or sex to feel better. Just like having hobbies that can help us feel better, sometimes we engage in unhealthy habits to do the same thing and that is never a good idea. If you find yourself using drugs, alcohol, food or sex to feel better, have the desire to cut back, or it is impacting your daily life then beginning counseling could be helpful to make sure you reduce the long term negative effects.
  4. You’ve lost someone or something important to you. Perhaps your family or culture has certain rituals, traditions or expectations when it comes to the death of a loved one. Human beings adapt very well and sometimes your natural support system are all you need to get through loss, but other times, it could be a good idea to reach out for counseling for support with adjusting to the unexpected change. Remember, loss isn’t just about death. It could be a separation or break up, moving, or losing your job.
  5. Something traumatic has happened. Trauma can be any event that you thought was awful, scary or threatening like an accident, injury, sudden death, abuse, violence, and/or a natural disaster. Experiencing events like these are linked to a higher risk of substance use, chronic health problems, and mental health disorders like depression or anxiety. The sooner you reach out for help to get through events like these the better you will be, but remember it is never too late.

If you are experiencing any of these signs, our expert counseling team at NOAH is here to help. The most important thing to remember is that counseling is for anyone. At NOAH we are trying to stop the stigma that counseling is only for severe situations. Talking to a mental health professional regularly is like going to the gym for your mind. Having someone that you trust, that has professional exerience, and is there for you when you need them is a great feeling. Once you go to counseling a few times, you may begin to notice a positive difference in your mood or even a desire to do the things you once used to love to do.

As always, if you, or anyone has thoughts or feelings of wanting to hurt themselves please reach out as quickly as you can. Remember, through reaching out for help you are just taking care of your mental health, and taking care of your mental health is just as essential as taking care of your physical health. Call 480-882-4545 to schedule an appointment with a NOAH provider today.

Call or text 988 if you are in distress. The 988 Suicide and Crisis Lifeline is available 24/7 and is free to anyone experiencing crisis.

National Minority Mental Health Awareness Month

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By Cody Randel, PA-C | Psychiatric Provider

Disparities in access to healthcare exist across all specialties. This proves to be especially true when it comes to mental healthcare, and even more so among minority populations.

A number of barriers exist for patients seeking mental health services including healthcare worker shortage, disparity of access to appropriate medical insurance coverage, stigma of receiving mental healthcare and the fragmented relationship of medical and mental health services. Healthcare providers/organizations can take practical steps to improve patient access by:

  • Making mental health screenings a staple component of primary medical care.
  • Recognizing the social/cultural aspects of a patient population that may impact a patient’s medical and mental health.
  • Medical organizations can conduct community health needs assessments (CHNA) in their patient communities to identify specific needs and limitations among the minority populations that they serve. In identifying these needs of their communities’ organizations, individual medical providers can help to ensure that patients of minority populations receive quality and affordable mental health services.
  • Working towards a more collaborative approach between medical and mental health practices/providers to reduce barriers to care.

A patient’s care is often more than just medication. The greatest care cannot help unless a patient has support/resources in place to provide them with access to this care and fundamental life necessities. 

For more information on National Mental Health Awareness Month as well as information on general mental health visit the Nation Awareness on Mental Illness (NAMI) or schedule an appointment with a NOAH psychiatric provider here.

What to Know About Depression in Women and How to Get Help

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May is Mental Health Awareness Month, but that’s not all, it’s also the month that we celebrate Mother’s Day. Women of the world that care for children get one day to celebrate their efforts in raising the next generation but in all honesty, women deserve so much more. To care for others, you must care for yourself. The National Institute of Mental Health (NIMH) notes that depression is more common among women than men. This may be due to biological and hormonal factors that are different in women.

Sadness is a normal reaction when life gets tough. Usually, these feelings go away. Depression, however, is real and considered a medical condition. So, what are the symptoms?

What to look for?

  • Persistent sadness.
  • Anxiety that won’t go away.
  • Feelings of worthlessness, helplessness, and hopelessness.
  • Appetite changes such as weight loss/weight gain.
  • Fatigue.
  • Thoughts of suicide or suicide attempts.
  • Difficulty concentrating, remembering, or making sound decisions.
  • Physical symptoms such as headaches, chronic aches/pain, or digestive issues.

This Mother’s Day is a perfect time to highlight the importance of proper mental health in women. Let’s start by getting help. There are a few ways to ease the symptoms of depression on your own. Changing your lifestyle can have a positive impact on your mood. This isn’t easy and quite frankly, it’s not something that can be done for two or three weeks until you feel better and then go back to old habits. So how can you change your lifestyle for good?

Tips to Aid in Depression Treatment at Home

  • Exercise – this may improve your mood and reduce aches/pain.
  • Sleep – go to bed and get up at the same time each day.
  • Diet – cut out junk like sugar, fat, and processed foods and focus on the basics like whole grains, lean meats/fish, and fruits and vegetables.
  • Sunlight – spend some time outdoors.
  • Time Out – yes that’s right! This is not just for kiddos; adults need time away from everything too. Even as little as 15 minutes per day can be helpful. Use this time to mindfully breathe, meditate, or stretch.

How to Get Help

These are just a few tips to help combat depression in women. If you or someone you know needs immediate help, call/text the National Suicide & Crisis hotline at 988. Treatment for mental illness starts with your primary care provider. Our Behavioral Health Counselors are available to talk in-person or via video call. The first step is to schedule an appointment to discuss your concerns and ask for help. Let’s celebrate Mother’s Day all year long by creating a healthy lifestyle and sticking to it each day. Don’t let depression get you down, ask for help!

Why Do I Feel Like This? Stress or Anxiety?

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By Nicole Valdez | Behavioral Health Supervisor

Imagine yourself getting ready for your day. As you get out of bed and jump in the shower, do you find yourself thinking about how busy the week has been and all the things that need to be done around the house? Or are you feeling a deep sense of dread, but you can’t quite figure out why? Your stomach feels nauseous, and you haven’t been able to sleep because your mind never turns off? Both stress and anxiety seem similar because they are part of the same response system in our body when dealing with a perceived threat.  How do you know if how you feel is stress or ongoing anxiety? It can be hard to tell. Here are some things to consider.

Stress is most often related to a specific situation or circumstances in your life and is short term. For example, you are in school and have two exams and a paper due in 3 days. You feel pressured and stay up late to study.  During this time, you experience tightness in your neck and shoulders and find yourself more irritable than normal. Once the tests are done and the paper has been submitted, you feel much better and can now enjoy time with your family and friends.

While anxiety can have very similar symptoms to stress, it is usually more generalized (not focused on one specific event or circumstance) and will linger longer than stress. Many times, a person with anxiety will say they don’t know why they feel worried or can’t sleep. Anxiety shows up in a variety of ways and is different for each person. Irritability, upset stomach, difficulty falling or staying asleep, excessive worry, and feeling like something bad is about to happen are all symptoms of generalized anxiety.

Everyone will experience stress or anxiety at some time in their life. Here are some quick tips to manage your symptoms. First, know that stress and anxiety can often bring with it a range of unpleasant physical symptoms. If you find your heart beating fast or have trouble taking a deep breath, find a way to slow down that works best for you. This could look like:

  • Focus on breathing with intention.
  • Engage in box breathing – https://www.youtube.com/watch?v=tEmt1Znux58
  • Talk to a trusted friend/family member.
  • Move your body by engaging in some enjoyable physical activity.
  • Briefly place your face in cold water.

It can be hard to decide when to seek help for your symptoms. A good rule of thumb is if your symptoms are impacting your everyday life or are getting in the way of taking care of yourself. Seek the advice of your PCP or a behavioral health practitioner. Most people experience symptoms of stress or anxiety at some time in their life and both respond well to treatment. Just know that how you feel does not have to take over and you can find ways to take control of your thoughts and feelings!

Monitoring your Teen’s Mental Health

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Pre-teen and teen years are marked by a rollercoaster ride of emotions making them difficult to navigate for students, parents, and educators. Emotional ups and downs are often normal for this age group, but can be a warning sign of a more serious mental health condition, like depression. While it’s one of the most common mental illnesses, depression is a leading risk factor for suicide. In a recent study by the Centers for Disease Control (CDC), 44% of teens surveyed reported two or more weeks of feeling sad or hopeless in the last year and 9% had attempted suicide.

It can be challenging to tell the difference between normal teen behavior and depression. So how do you know when it’s something more serious?

The JED Foundation suggests watching for these warning signs:

  • Significant changes in eating, sleeping, self-care, or socializing habits
  • Sadness and/or withdrawal from social situations, especially if they persist for a while
  • Extreme mood swings or irritability
  • Seeming much more fearful and/or avoiding certain environments, situations, or social interactions altogether (such as school avoidance)
  • Using drugs or alcohol, especially changes in typical patterns of use
  • Difficulty with or neglect of basic self-care, personal hygiene, etc. 
  • Getting in fights or suddenly not getting along with others 
  • Sudden increase in reckless, impulsive, out-of-control behaviors
  • Changes in social media behavior 

Most importantly, trust your gut. If you feel like something’s not right, act on it.

For expert tips on talking with your teen about mental health, check out The JED Foundation’s guide, “What to do if you’re Concerned about your Teen’s Mental Health,” which addresses topics including:

  • Signs that your teen may be struggling
  • Preparing yourself emotionally to have the conversation
  • What to say and do during the conversation
  • What to do if your teen denies a problem or refuses help but you are still concerned
  • How to follow up after the conversation

Understand that sometimes, no matter how hard you try, talking to your teen about their emotions can be difficult, if not impossible. NOAH can help. Our Behavioral Health Counselors are available to talk in-person or via video call and many of them specialize in young adults and/or depression. Schedule an appointment today.

If you feel your teen may be in danger of harming themself or others, go to the nearest emergency room or reach out to any of the crisis resources below:

  • Mercy Maricopa Crisis Line: 602-222-9444 
  • Teen Life Line phone or text: 602-248-TEEN (8336)
  • Veterans Crisis Line: 1-800-273-8255 (press 1)
  • National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
  • National Substance Use and Disorder Issues Referral and Treatment Hotline: 1-800-662-HELP (4357)

Honor World Mental Health Day

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By Cody Randel

World Mental Health Day is October 10th, to both raise awareness and to mobilize support for this important issue. This year, however, the World Health Organization (WHO) will host its advocacy event online due to the COVID-19 pandemic.

The Big Event for Mental Health brings together world leaders, celebrities, and advocates from all over the world. The focus will be on the serious need for widespread resources, a problem worsened by the pandemic. The event is free and will be broadcast on WHO’s Facebook, Twitter, LinkedIn, YouTube, and TikTok channels from 7 – 9:30 a.m.  

Big Event Highlights 

  • How can we better invest in mental health? A look at individual, national, and global levels and the actions needed to scale up resources. 
  • The event will include several short films that focus on the work of WHO and their partners’ initiatives around the globe. 
  • WHO’s event will ultimately highlight a variety of ways to improve mental health, spread more awareness, and share the benefits of investment that go beyond public health. 

Mental Illness Facts

  • Approximately 1 billion people worldwide live with a mental disorder 
  • 3 million people die every year from harmful alcohol use worldwide 
  • 1 person dies every 40 seconds from suicide across the world 
  • COVID-19 has impacted billions of people’s lives worldwide, and subsequently affected people’s mental health

One of greatest obstacles we all face is the social and internalized stigma associated with seeking help for these health issues. Programs like World Mental Health Day are important to not only bringing awareness to these issues, but also continuing to make it a mainstream topic which helps people around the world. Get involved in changing negative views about mental health issues by organizing events to raise awareness, or by simply listening to an individual who is suffering. We all have the power to change a life with even the smallest gestures. 

If you want to speak with someone about any challenges or concerns you are living with, request an appointment today.

Suicide Prevention Month

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By Cody Randel, PA-C

September is suicide prevention month, an important time to share resources and experiences to try and bring attention to a highly stigmatized topic. This month is when we reach out to those affected by suicide, raise awareness, and connect people with suicidal ideation to treatment and other services. It is also necessary to involve friends and family in the conversation and to make sure everyone has access to the resources they need to talk about suicide prevention.

When people seek professional help for depression, anxiety, and/or helplessness, they are far too often met with challenges like affordability, geographical access, privacy and safety, and not knowing what resources are available to them.

Most people who die by suicide had a diagnosable mental health condition.

Suicide Warning Signs

  1. Talking about – experiencing unbearable pain, feeling trapped, killing themselves, having no reason to live, being a burden to others.
  2. Behavior – Withdrawing from activities, acting recklessly, visiting or calling people to say goodbye, increased use of drugs and/or alcohol, isolating from friends and family, aggression, giving away possessions, researching suicide methods.
  3. Mood – Depression, rage, irritability, anxiety, lack of interest, humiliation.

Suicide Prevention Resources

Find a Mental Health Provider:
– findtreatment.samhsa.gov
– mentalhealthamerica.net/finding-help
– Text TALK to 741741; text with a trained crisis counselor from the Crisis Text Line 24/7

Visit:
– Your Primary Care Provider. If you don’t have one, NOAH can help.
– Your Mental Health Professional
– Walk-in Clinic
– Emergency Department
– Urgent Care Center

Call:
– National Suicide Prevention Lifeline 1-800-273-TALK (8255)
– 911 for Emergencies
– National Suicide Helpline: 800-273-8255
– Trans Lifeline: 877-565-8860
– The Trevor Project: 866-488-7386
– RAINN: 800-656-4673

Suicide prevention is a critical issue every day of the year. If you or someone you know is struggling, this is not something to face alone. Reach out to the NOAH team to learn more about our services.

*sources: NAMI, afsp.org/respources, American Foundation for Suicide Prevention, TWLOHA

Physical and Mental Benefits of Being Kind

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By Jessica Heintz, DO

In a world focused on getting ahead and moving faster, perhaps the solution to many problems is to simply slow down and be nice to someone – including ourselves! Kindness is a trait that everyone is capable of but far fewer demonstrate. At the same time, people stop and take notice when they see a truly kind act demonstrated by another. Described as a “habit of giving,” kindness can produce physical, social, and psychological benefits. It puts a smile on our faces while at the same time making the world a better, brighter place. Learn about the “why” and “how” of practicing kindness in our everyday lives.

 “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” 

Mr. Rogers

The physical and mental benefits of kindness are tangible. Kind actions signal our brains to release the natural chemicals of serotonin and dopamine. Essentially, these are the “feel good” hormones. When they are low, people can experience symptoms of anxiety and depression. Helping increase the levels of serotonin and dopamine by practicing kindness can help lessen these feelings and create a “helper’s high”. Positive emotions can subsequently help reduce stress. Depending on the action, kindness can even encourage physical activity. Raking your neighbor’s leaves will not only make your neighbor smile, but it will also help you burn a few extra calories!

Kindness produces psychological benefits as well. Practicing kindness often provides perspective on life and distracts us from our own problems. It helps foster gratitude, empathy, and compassion in our minds and hearts. Kindness helps form a positive and supportive environment as well as bonds with others, thus reducing isolation and loneliness. For those struggling with mental health, as many of us do, this is an invaluable part of any mental health recovery journey. Finally, kindness allows us to engage in meaningful activities, and it can provide a sense of purpose and context in the world.

How can you start to develop this habit of giving in in your own life? It is easy. Start with yourself, then move on to others. We cannot give of ourselves if there is no excess to draw from. Always begin with self care and being kind to yourself. Do something you enjoy and learn to set limits in your life. Keep a gratitude journal, take a bubble bath, practice your golf game, watch the sunset, exercise, enjoy a glass of good wine, sleep in late (or at the very least, go to bed early). Then, try to be kind to others. The opportunities are endless. You can volunteer, mentor, or become involved in supporting a charitable cause. Practice random acts of kindness by holding a door for someone, buying a stranger’s coffee, or even simply making eye contact with another person and smiling as they walk by.

These sorts of actions may seem trickier to do in our current COVID world, but I challenge you to get creative. Write a letter to a friend, call a grandparent, leave snacks out for delivery drivers, or cook a meal for a neighbor in need to drop off at the door. Kindness to animals counts too – consider taking your dog for an extra walk. Remember, it is the intention behind an action that matters rather than the size of the gesture. When the world slowly emerges from COVID quarantine, refocusing on the value of connection to and interaction with our fellow man through kindness cannot be understated- even if it is from 6 feet apart! It feels good to do good. Now, go out and be kind!

Tag Archive for: mental health