Mental Health Awareness Month

Mental health is one of the most important components to your overall wellness. If you are not mentally well, other aspects of your health will suffer. Taking care of your mind is just as important as taking care of your body. This month, try to focus on ways to nourish your mental health.

Making sure that you build and keep healthy relationships with your loved ones is a mental health wellness tip that goes a long way in working to maintain long-term mental health wellness. Give yourself at least an hour each day to call, text, Skype/Zoom/Facetime your loved ones and catch up!

Meditation helps you relax the body and the mind. Even one minute of meditation in the middle of your workday will help improve mental health wellness!

Here is a 10 Minute Mindfulness Meditation brought to you by Calm:

Exercising is a great mental health tip because exercise helps burn anxious energy and prevents muscle tension. Exercise releases endorphins that provide a cathartic and relaxed sensation throughout the body and mind. Building strength and endurance in your body also boost confidence, which helps you build strength and endurance in your mind. It helps to promote a healthy brain!

Here is a simple workout you can try at home, no equipment needed.

(Warm up) Jog or march in place 2 Minutes

Squats - 10-15 reps

Reverse lunges - 10-12 reps on each leg

Pushups (on the knees or toes) -10-12 reps

Dips - 10-12 reps

Walking lunge - 10-12 reps

Front Plank - Hold 1 Minute (or as long as you can)

Left Side Plank - Hold 1 Minute (or as long as you can)

Right Side Plank - Hold 1 Minute (or as long as you can)

(Repeat 2 more times)

Challenge your brain by learning new skills and engaging in new activities, the positive and healthy stimulation will promote mental health wellness.

Here are some brain stimulating activities you can try:

• Puzzles
• Word searches
• Board games like Scrabble, Monopoly, Risk
• Card games like Solitaire, Gin Rummy, Poker
• Get Creative! Make a scrapbook, paint a picture or learn a new skill like crocheting.

Online Brain-Stimulating Games:

https://www.lumosity.com/en/

https://www.brainturk.com/

https://www.freeonlinegames.com/

Eating processed foods and foods that are high in fats can negatively impact mental health. Eating foods that create fat in the body causes the body and mind to feel more lethargic, and slows down functions like motivation, concentration, and energy to get through your day. Limit your sugar and fat intake to maintain a healthy mind

Here is a healthy recipe you can try!

12 oz. linguine

2 small zucchini, halved lengthwise

1 small eggplant, sliced lengthwise

1 red pepper, halved

1 yellow pepper, halved

1 red onion, cut into rounds

2 tbsp. olive oil

Salt

Pepper

Grated Parmesan and chopped basil, if desired

1. Heat grill on medium-high. Cook linguine per package directions.
2. Meanwhile, brush zucchini, eggplant, peppers, and red onion with oil and season with 1/2 teaspoon each salt and pepper.
3. Grill until just tender, 3 to 4 minutes per side. Transfer to a cutting board and cut into pieces.
4. Toss linguine with grilled vegetables, drizzling with more oil as desired. Top with grated Parmesan and basil.

For tips on buying and preparing food during the COVID-19 pandemic, click here!

Deep breathing helps the body and mind stay healthy by providing oxygen to the brain and muscles. Practicing deep breathing exercises daily can reduce stress and tension, which promotes mental wellness.

Learn 3 effective deep breathing exercises here!

A major component of mental wellness is to be sure to sleep well. This prevents fatigue, which can have a negative impact on mental wellness.

Here are some tips to get to sleep faster:

• Increase bright light exposure by spending more time outside or opening up your blinds.
• Don't drink caffeine after 3pm. If you like to enjoy an afternoon coffee or tea, make it decaf!
• Reduce irregular or long daytime naps as they may affect your circadian rhythm.
• Try to go to bed and wake up at the same time every day.
• Don't eat late in the evening, make your cut-off 2 hours before bedtime.
• Use relaxation techniques to clear your mind, whether its breathing exercises or muscle relaxation, focusing your mind on something besides your thoughts will help you go to sleep faster.
• Take a warm bath or shower before bed, this will help to relax your muscles.
• Exercise regularly- but not before bed!
• Don't drink liquids before bed to ensure you won't wake up in the middle of the night to use the restroom.

When you are running at 100% all day, you get exhausted. That exhaustion will make you anxious and emotional. If you take breaks, you will be able to handle stress and keep a healthy mind.

Here are some things you can do during your breaks:

• Go for a walk
• Have a healthy snack
• Enjoy a cup of tea or glass of water
• Pet your dog/cat
• Read a chapter of a book
• Watch a TED Talk
• Do a quick workout
• Listen to music

Doing good for others makes you feel good! If you are interested in making a donation, #GivingTuesdayNow brings together individuals, nonprofits, communities, small businesses, brands and more! Giving Tuesday on May 5th, 2020 provides a unifying moment of giving back.

If you're interested in making a donation, click here!

Email: noce@smolaconsulting.com
Website: www.smolaconsulting.com
Location: 1 South Washington Street, Rochester, NY, USA
Phone: 5857774080