May is Mental Health Awareness Month. Mental health is not just about having a diagnosis, it is about your overall well-being. Whether it be a stressful workday, a family issue, or just feeling exhausted, we need to take stock in our mental wellness and make sure that we are taking proper care of ourselves. Some ways that we can work on improving our mental wellness are:

1. Address your stress. Work on letting go of negative thoughts and emotional clutter. Thoughts are not facts, and letting go will help lessen stress and allow you to focus on what is        important to you. And try to forgive; even that person who cut you off on the way to the office! Practicing deep breathing can help reduce momentary anxiety. For example, simply inhale for four seconds, hold the breath for four seconds, and exhale for four seconds.

2. Exercise. Cardio and strength training have a significant impact on positive mental health. Prioritize movement, even in small amounts. Aim for 30 minutes of exercise each day, but even walking just 10 to 15 minutes a day or beginning your morning with simple stretches can benefit both physical and emotional health. Whatever you enjoy that gets your heart pumping will help your mental well-being.

3. Eat Healthy. Limit added sugars and processed foods, while eating more fruits, vegetables, whole grains, and healthy fats. Drastic changes in blood sugar can make you feel more anxious, so if you struggle with anxiety try eating several small meals/snacks throughout the day rather than a couple of large meals. Also, make sure that you are getting enough water and drinking alcohol in moderation.

4. Healthy sleep habits. Proper rest can have a positive effect on overall health. It can help boost the immune system, strengthen the heart, lower your cravings for added sugar and junk foods, and even improve memory. Some healthy sleep habits include: establishing a regular sleep schedule (i.e. waking up at the same time every day and  avoiding the temptation to make up for lost sleep on the weekends by sleeping in late and taking long naps); establishing a bedtime routine that signals to your body that it is time for bed (i.e. reading a book or taking a bath); use proper lighting to help synchronize our circadian rhythm (low light and avoiding tv/phone/computer screens 1 to 2 hours before bedtime); and give your food plenty of time to digest (1-2 hours) before you go to bed. 

5. Get some sunlight. Vitamin-D deficiency is linked to depression, and getting proper sunlight can help. Getting sunlight also helps with your sleep, especially when you get sunlight first in the morning. Try to get outside when you can, whether it’s to take a walk, work in the yard, or simply read a book. While getting frequent doses of sunlight is good for your health, be sure to follow safe practices so that you do not end up burned and/or increasing your risk of skin cancer (i.e. wear sunscreen, do not stay in direct sun long enough for your skin to burn, and have regular skin cancer checks with your doctor). 

6. Care for your “whole self.” Mental health is not just about our mind, it involves our complete selves. Life affirming experiences, such as tending a garden, playing with your child, or performing a labor of love for someone you care about, have a positive effect on our overall wellbeing. A sense of connectedness is linked to higher life satisfaction, so find time to do whatever it is that nourishes your soul, whether it’s signing up for a volunteer activity, spending time connecting with nature, or simply spending time with a friend.

7. Make time to experience moments of joy. Think about doing something small that makes you feel good and include it in your day. Sing in the shower. Dance to your favorite music while you are making dinner. Take a hula hoop break, or simply watch a funny movie (make a list of some of your favorites so that you aren’t stumped when you want to put one on). Make a list of some things that make you feel joyful that you can reach for when you feel down or hurt. This physical reminder can help when you are in a mental place where it is hard to think about joy, so keep the list some place that you can easily access it when you need to (i.e. on your phone).

8. Unplug and be present. At least limit your time on social media. With everything that distracts us daily, it can be difficult to slow down and enjoy the “here and now.” Try starting with one day per week, such as observing “Mindful Mondays.” On these days, take a break from social media to spend some time being present in the moment, observing nature, or just focusing on breathing.

9.  Practice Gratitude. It is easier to focus on what we don’t have rather than what we do have. But we have a lot more than we realize whether it is tangible or intangible. Gratitude is an appreciation for the goodness that we have (or have had) in our lives. Consciously practicing gratitude can help lower stress, depression, and anxiety. This works especially well if you write it down. Take a moment to write down three things that you are grateful for each day. They can be small things, like a happy memory or feeling the sunshine on your face. This simple practice can have a positive effect on overall well-being.

10. It’s ok to not be ok. Give yourself permission to feel your emotions so that you can properly release them. Mental health is serious and not something to shy away from talking about. Do not be afraid to ask for help if you are feeling depressed, anxious, or stressed. Seek the help of a trustworthy friend, mentor, or counselor.

Reach out to crisis resources. It’s important to know where you can go for help when you need it. Below is the contact information for some resources that you can reach out to in times of need:

• The Tree of Hope (TOH) Confidential Counseling Helpline: Call 585-353-1541. This helpline is dedicated to lawyers and judges struggling with anxiety, depression, or other mental health concerns. Plus, the first four sessions are FREE of charge thanks to grants from our Foundation and the U.S. District Court. More information on this, and other supportive services offered by the MCBA, can be found here: https://mcba.org/?pg=ConfidentialAssistancePrograms 
• Crisis Text Line: Text MHA to 741741, and you’ll be connected to a trained Crisis Counselor. Crisis Text Line provides free, text-based support 24/7.
• National Suicide Prevention Lifeline: Call 1-800-273-8255 to reach a trained crisis worker. The Lifeline provides 24/7, free, and confidential support for people in emotional distress.
• Disaster Distress Helpline: Call 1-800-985-5990 or text TalkWithUs to 66746. The Disaster Distress Helpline (DDH) provides crisis counseling and support for anyone in the U.S. experiencing distress or other behavioral health concerns related to any natural or human-caused disaster, including public health emergencies like COVID-19.

Take advantage of the MCBA’s Health & Well-being programs. There are a variety of programs offered through the MCBA’s Health &Well-Being Programming Committee that fit into many of the tips above. Whether it’s meeting for coffee at the Rochester Public Market, participating in Office Yoga with Natalie Grigg, joining in on one of our wellness walks, or enjoying the Rochester scenery while kayaking. We have something for everyone. And on Saturday, May 20 (right after our Public Market Meetup), we have put together a team for NAMI’s Mental Health Walk for Rochester. Come join us! For these activities and more, visit the MCBA’s online calendar here: https://mcba.org/?pg=events.

-Your friends on the Health & Well-Being Programming Committee