Exercise and Mental Health

It is no secret that physical exercise is so important for the health of your body. What may be more surprising are the benefits of exercise to your mental health and overall well-being. There are significant ways exercise supports mental health! You have likely heard of the "runner's high", the endorphins (the feel good chemicals) that get released during exercise and other physical activity. Beyond the endorphin release are multiple other reasons to lace up your sneakers and take a walk, or head to the gym. Some of these include:

-Taking the time out for yourself: When else do you make time just for YOU? 

-Making yourself a priority (body and mind).

-Physical activity allows you to focus on the task at hand, and practice being in the moment. A chance to put aside the to-do list/worries/concerns temporarily. 

-You get the opportunity to try new workouts and change it up if you get bored of the latest one. For example, if you are tired from running try a spinning class, yoga, interval training, or any other activity that keeps you moving, motivated and stimulated.

-Challenging yourself-ever thought about rock climbing, trapezeing, or signing up for a 5k run? There may be physical activities that sound intimidating if they are new, but it also allows you the chance to try out something different. By pushing yourself outside your comfort zone you may experience a confidence boost as well.

-Fun-if you prefer to walk with a friend, or join a club sports team it is a great chance to catch up and/or meet new friends and connect while doing your body and mind some good.

-Control-We certainly do not have control over some parts of life, but we can control what we decide to do with our bodies. By keeping a structured time to exercise your muscles allows you to have a little bit of what you can control while perhaps keeping some anxiety at ease.

-Chance to modify-Physical injuries, disabilities or limitations do not necessarily have to keep you from being active; you may need to modify what you had been doing for example, if you were running 3 times per week and developed a foot injury you may need to explore other options such as swimming or bike riding to alleviate pressure on a certain body part while continuing to achieve the benefits of regular exercise.

While it seems easy to come up with an excuse not to exercise, see if you can find a reason TO make that time for yourself.  If starting a new or different exercise routine it is encouraged to check with your physician first. If you are thinking about making some changes in your lifestyle and would like to explore this further with one of our therapists, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680 or visit our website at www.healingllc.com.

12 Tips for Successful Sleep

Tips for better sleep - try out a few of these techniques and find out which ones work for you!

1. Turn off all electronics one hour before bedtime. This includes computer, TV’s and cell phones. The blue light from the LCD or laptop screen suppresses your body’s natural sleep chemical, Melatonin. Also, the action and engagement on the TV or computer makes your body’s daytime stress chemicals such as adrenaline spike making it difficult to sleep.
2. Establish a night time routine. The last 30-45 minutes before bed should be the same each night. Establishing a routine helps your body know what to expect when bedtime is approaching. This routine will cue your circadian, internal clock, to get ready for sleep.
3. Increase the amount of self-care and relaxation activities in your life. Make sure you are relaxing and taking care of yourself. That might be reading a good book, taking a warm bubble bath or doing some light stretching as you get ready for bed.
4. Exercise early in the day. Getting your heart rate up each day can help improve sleep at night. Try to avoid exercising a few hours before bed, and try to get your work out in the morning or early afternoon. Not only is exercise good for your mood because it boosts the feel good chemicals such as Seratonin, it also decreases stress. Exercising will help your body use its extra energy during the day so you don’t have to lie awake at night.
5. Avoid putting chemicals in your body, especially the chemicals that are stimulants or depressants. This includes alcohol, caffeine, nicotine and other drugs. You might think alcohol will help you sleep because it is a depressant, but while you might fall asleep faster, the quality of sleep is decreased as the alcohol metabolizes.
6. Create the perfect environment. Make sure the bedroom is dark at night, and let light in when morning comes. You may have to turn your alarm clock around so the lights are not facing you or block blinking lights by covering them. Use soft, comfortable sheets and maintain a temperature that is comfortable for you. Creating the proper environment will help you sleep better.
7. Eat, Drink and be sleepy! Be sure to eat small meals throughout the day, the last one a few hours before bed. Also remember to drink water throughout the day and into the evening, just not too much right before bed or you will wake up to use the bathroom.
8. Try some Deep Breathing. Taking even 10 long, deep breaks helps decrease your heart rate and blood pressure, helping to prepare your body for sleep.
9. Practice a Progressive Muscle Relaxation exercise, which incorporates Deep Breathing and working each of the muscles of your body then releasing the tension. You can find step by step guides online or check out the following youtube video: http://www.youtube.com/watch?v=HFwCKKa--18.
10. Stop pressuring yourself to go to sleep, focus on the process of relaxing and winding down, the sleep will come. If you push yourself too hard to sleep, for example saying to yourself, “I have to go to sleep in the next 10 minutes or I will be tired tomorrow” it is too much pressure and you will have more trouble sleeping. Try reframing your thought to “I am feeling good, relaxing and getting tired now, and I will fall asleep when it is time to sleep.”
11. If you still find yourself unable to sleep, talking to a counselor can help you alleviate the stressors and anxieties that contribute to your not sleeping. If you would like to set up an appointment with one of our therapists, call 240-274-5680 for more information.
12. Medication can help. If you have tried all these options and still can not sleep, medication can help. There are a range of medications, from more natural options such as Melatonin to prescription medications that can help you get the sleep you need to feel rested and awake during the day.

Try out a few of these techniques and find out which ones work for you!

If you are looking to connect with one of the therapists at our center, we have three wonderful counselors at our practice who specialize in different areas. If you want help individually or as a couple, if you are feeling overwhelmed, anxious or depressed and want support managing all of those feelings, and getting help figuring out what to do, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com and we can get you set up with a therapist who will be the best fit for you. Visit www.HealingLLC.com for details.

Body Image Issues

Summer is here. As the weather gets warmer, people pull out their summer clothes, start special diets, and star spending hours in the gym. With trips to the beach and the warm weather, summer time reveals more skin that would otherwise be covered. Are you confident with your looks? Are you emotionally and mentally prepared for the pool and beach season? Will you let your beauty shine through? In this article, we will discuss the topic of creating a positive body image so you can always feel good about yourself.

Unfortunately the problem of stereotypes in today’s world is poisoning our self-esteem. Magazine cover models have “perfect” faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don’t look that way. Expensive designers clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.

Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think “I’m not good enough” or “I’m ugly”. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves “I am good enough” or “I am beautiful”. So often we forget that our uniqueness makes us who we are – and who we are is special and worthy of praise!

Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves . Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).

Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness.

Stay tuned for our next post - The Top 8 Ways to Improve Your Body Image.
For more information, visit www.HealingLLC.com/cso for details.