To connect with your mind and body means that you’re focused on becoming more aware, in tune, and integrated with your physical, mental, and emotional states of existence. Spring is the best time for renewal, growth, and change. As the weather warms up and the flowers *spring* to life, it truly feels like the perfect time for us to reconnect with our body and minds.

Cold showers have become a popular trend in recent years! Many are opening their minds to this practice as a form of self-care and a way to improve mental wellbeing and health. Today we’re exploring why cold showers are so highly promoted for improving mental health, along with how to incorporate them into your own self-care routine!

Learn how to start a conversation about anxiety and depression with someone you trust in this helpful blog post! It's tough dealing with these conditions alone, but talking to someone supportive can be one of the most effective ways to cope. This post takes you through the steps you need to follow to navigate these conversations, from identifying the right person to talk to and preparing yourself emotionally, to planning what you want to say. With these tips, you can open up about your mental health in a safe and comfortable environment and get the support and encouragement you need to manage your symptoms and work towards recovery.

Learn why a mental health safety plan is essential in managing mental health crises. Personalized and step-by-step, these plans outline coping strategies and resources to manage emotional distress and crisis situations. With a safety plan, individuals can be proactive in preventing crises, reducing self-harm, and promoting recovery. In this post, you'll find the essential elements of a mental health safety plan and how to create one for yourself. Having a safety plan can be a valuable tool for anyone who wants to prioritize their mental health and be prepared for potential challenges.

Social media is pervasive in our lives, but overuse can harm mental health, leading to anxiety, depression, and poor sleep. Taking a break can improve mental health and wellbeing, reduce stress, increase productivity, and enhance face-to-face communication. Challenges include FOMO, habit-breaking, and social pressure. Tips include setting clear goals, starting small, replacing social media with other activities, communicating with loved ones, and being kind to yourself. Afterward, reintroduce social media slowly, set boundaries, and unfollow unhelpful accounts. A social media break can enhance connections and wellbeing.

Improving mental health requires setting goals that are specific, measurable, attainable, relevant, and time-bound - SMART goals. These goals help break down larger objectives into manageable steps, keep motivation high, and promote accountability. This post defines SMART goals and provides examples for mental health concerns, along with a step-by-step guide for setting them. By the end, readers will have the necessary tools to set and achieve their own SMART goals.

Your inner self-critic, constantly telling you that you’re unworthy, lesser than, shameful and flawed. To some degree we need an inner critic; this voice should act as a check and balance, helping us to reflect on our actions and beliefs so that we can move through our lives with intention. We are not born with a voice in our heads telling us how terrible we are. Rather, this is a voice that grows over time, and the more we listen to it, the louder it becomes until it eventually drowns out any semblance of pride or inner peace.

Research indicates that the food we eat has a significant impact on our mental health, and a poor diet can increase the risk of depression, anxiety, and other mental health disorders. Conversely, a diet rich in omega-3 fatty acids, B vitamins, and antioxidants can improve mental health and cognitive function. Good sources of these nutrients include fatty fish, flaxseeds, leafy green vegetables, beans, legumes, nuts, and whole grains. Conversely, diets high in sugar, refined carbohydrates, and processed foods are associated with an increased risk of mental health disorders. These foods can cause rapid blood sugar spikes, leading to crashes later on, leaving one feeling tired and irritable. In addition, processed foods are typically low in essential nutrients such as omega-3 fatty acids, B vitamins, and antioxidants. Alternatives to sugar and refined carbs include whole grains and natural sweeteners, while a diet rich in whole foods, fruits, vegetables, and healthy fats is associated with a reduced risk of depression and anxiety.

Our mind and body are always communicating and working with one another collaboratively. When you touch a hot stove, your body lets your mind know that the stove is hot, so you quickly pull your hand away. It happens so quickly and naturally that you’re not even aware of the connection between the mind and body. This process happens through the nervous system; signals are sent through the spinal cord to help you in making decisions. Your mind can also impact your body through thought alone. Every single thought that you have leads to a chemical reaction in the brain. 

There are studies showing that just 15 minutes of journaling up to 3 times per week can not only improve mental health struggles (including overthinking, obsessive thoughts, and emotion regulation) after a month, but it may also speed up physical healing. Here are 5 proven journaling techniques that help to improve mental health by decreasing anxiety and depression symptoms.

Our overall well-being relies on seven major aspects of our life; mental, physical, emotional, spiritual, environmental, recreational, and social health. When these pillars of self care are not balanced and/or are neglected, this can effect our mental health and send us into a downward spiral. These are the 7 pillars of self care and how we can work on improving each aspect to thrive in our everyday lives.