Try Mindful Coloring to Reduce Anxiety

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2020 was a doozy. Collectively, we’ve faced unprecedented levels of uncertainty, grief, loss and frustration. It was a year that called on us to dig deep from our well of inner resources. At the end of our poise and patience, we rolled up our tattered sweatshirt sleeves and set out desperately to find more resources. We found them in creature comforts. But what do we do when that well of cold cereal for dinner and Netflix for dessert runs dry?

Fortunately, there are plenty of simple fall-backs that can help break up the blur between days and the conveyor belts of news headlines and doom scrolling. Coloring is one of the most underrated balms for stressful times.

Yes, coloring. Just like we did when we were children.

It’s easy. It’s convenient. Most people already have the supplies needed to begin. And best of all, it’s proven to help relieve stress and reduce activity in the amygdala, the region of the brain responsible for the fight or flight response. One 2005 study from Journal of the American Art Therapy Association found that coloring for twenty minutes reduced anxiety in college students. Another study found that mindfulness art therapy helped relieve symptoms of distress in women with cancer. 

While coloring fits easily into existing self care routines, it can also be an accessible launching pad for getting more connected to habits of mindfulness, positive affirmations, and meditative states. For those dealing with serious mental health conditions such as anxiety, depression, addiction or bipolar disorder, remember that coloring is not an alternative to professional help. Always work closely with your mental health professional while exploring supportive remedies.

Five Ways To Use Coloring to Alleviate Anxiety

1. Morning Routine

Some days, just getting out of bed can feel like an undertaking. Try placing coloring postcards and a few of your favorite colored pencils on your bedside table. See if you can color for ten minutes before getting out of bed or reaching for your phone (even better: leave your phone in a drawer out of sight). How many days in a row can you do it? See how you feel after a week of this simple swap. Healthy changes like these can also build self esteem by beginning the day with a simple accomplishment to serve your wellbeing.

2. Cool Down

Coloring can be a healthy outlet for releasing emotional buildup after intense experiences such as a work meeting, an argument, or receiving upsetting news. This is especially important for those in high stress occupations and those who feel they have to “be on” most of the time, such as parents and clergy. Emotions are stored until we process them. Pausing to color is kind for your current and future self. Next time you’re feeling a high intensity emotions, try taking a moment to feel your emotions and release them onto the coloring page.

3. Social Anxiety 

You get to a place early. There’s a lull in conversation. Instead of reaching for your phone, pull out the coloring page you’re working on. Take a moment to arrive and feel curious about the social experience you are about to have. Coloring with friends can be a welcome surprise too; pass some pencils around and watch the conversation flow. Giving the hands something to do can often enable you to listen more closely and be more present, rather than getting inside your head and lost in your own anxiety around an experience.

4. Warmup Before Creative Work 

Often, the hardest part of creating art, music or writing is getting into the zone. This also applies to activities that require present attention like research, building, baking, or organizing. Even ten minutes of coloring before diving into your work can invite focused attention on the task at hand. Plus, feeling better can lead to better performance and better outcomes. 

5. Before Bed Routine

Quality of sleep is intricately related to quality of life. We all know that screens before bed can be detrimental to our sleep patterns. Yet it’s nice to have something to zone out to as the day comes to a close. Try turning down overhead lights, playing some background music or beats, and taking twenty minutes to color as you digest the day and prepare for the act of resting and sleep. This is a good time to mix in affirmations as you color: I have done enough today. I am loved. I am capable of handling the challenges before me. I bring my best self when I am rested. Celebrate yourself, you made it through another day. 

A Quick Guide to Mindful Coloring

Sometimes all we need is a moment to just be, to balance our energy and regain our composure, in order to move through a bout of anxiety. The following is a simple process to begin your own mindful coloring practice.

Before You Begin

Turn off distractions, such as phone or computer. As you sit down with a coloring page and colored pencils or crayons, prime your mind with a simple affirmation of gratitude: Thank you. I want to be here. Take three big, full belly breaths. Rub your hands together briskly, to warm them up and bring attention to your body. Then choose the color you’re most drawn to. Look inward and ask yourself: What color am I feeling? Try to choose a color rather than naming emotions that have negative or positive connotations.

Color Time

Begin coloring. Breathe. Allow your mind to focus on the act of coloring. Feel the crayon or pencil on the paper. Get intrigued by the lines, the shapes, the visual effects you can create. Think about the animal or the subject in the picture. Get curious about the creature.

What emotion do you see in the image? Allow yourself to get absorbed in the experience. There’s nowhere else you need to be. How does it feel to physically color? What emotions come up as you go? Following the color you started with, rotate through the color wheel in rainbow order (Red-Orange-Yellow-Green-Blue-Purple). See if you can focus fully on each color as you use it. There are many emotions associated with the colors. This can help to reset the mind and restore emotional balance. Free your mind. You don’t have to process the day and solve all your problems. Justfeel the experience and allow yourself to be fully present for this time you’ve given yourself.

When you’re finished

Take three big breaths. Repeat an affirmation of gratitude. Clean up your space quietly and store your supplies in the open where you’ll remember to reach for them next time.For times when the pressures, the monotony, or the sheer unpredictability of life weigh heavy, reach for an escape that will leave you feeling better, not worse. You may be surprised at how much can change with a simple new habit of coloring for a few minutes each day. Responsibilities may begin to feel more manageable and inner life may feel more steady when you take the time to put colors to paper and set down some of what you’ve been carrying. 

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Mackenzie Bakewell is the creator and designer of independent coloring book company ZieBee. For resources, supplies, and mindful coloring inspiration, follow ziebee on Instagram. Make Art, Bee Happy.

How To Avoid New Year's Resolution Letdown

Photo by Maria Soledad

Introduce mental wellness practices into your life

Every year coming January, I would set good old resolutions. Like many, I ended up failing (studies have shown that approximately 80% of New Year's resolutions fail). Why is that? For me, it was setting goals that were either unrealistic, based on social pressure, people-pleasing or I would just set too many. For example, I would want to go to the gym three times per week but I was starting a new demanding job. With onboarding, learning and not being fully efficient yet, this new job took more time than it usually would, meaning less time for exercising as often as I set up to. The whole “New Year resolution-thing” resulted in making me feel disappointed in myself, unable to succeed. 

Photo by Danielle Cerullo.

I started wondering: why not suggest something different this year? Like integrating enjoyable wellness practices into your life to reduce mental suffering and bring happiness. Simple, quick and impactful healthy habits that can last for a lifetime, not just a year. 

This is what I’d like to share with you, and it all begins with self-determination. That little spark inside of you that gets you moving on your own terms toward what you want. Self-determination brings hope, motivation, ownership and helps determine your personal goals. Even if you aren’t sure how, you don’t know where to start, you don’t feel having the energy or the right skills, just give starting a new healthy habit a try and see what happens. What if it works? What if you start feeling better, less anxious or less depressed? 

Early on in my recovery journey, I was taught to change or introduce only one thing at the time. One thing that would really improve my mental wellness. The trick is getting “quick wins” i.e., setting one simple meaningful goal and achieving it. This way, you gain self-confidence and build on success. Your goal could be as simple as learning abdominal breathing. It seems easy but whatever new habit you’re trying to implement, the challenge will be with the discipline to practice consistently. The good news is that you don’t have to be a pro to start enjoying its benefits!

Here are four simple and very effective mental wellness practices that I have been successfully using and teaching. Let me be the spark that ignites your self-determination. Pick one and integrate it to your daily routine. You’ll quickly notice that instead of adding more stuff to do, you will actually be creating more space in your mind and feel happier.

Photo by Prophsee Journals

1. Set and follow a daily routine

Sounds boring, I know but like it or not we are creatures of habit. It is scientifically proven that setting and following a daily routine is great for reducing anxiety and symptoms of depression. A routine provides a sense of control, purpose, structure, motivation and pride in having accomplished something. Plus, it gives you more headspace to deal with bigger decisions, projects or unforeseen events in the course of your day.

In my experience, every time I have rebelled for whatever reason against creating a routine or organizing my time, I felt depressed or overwhelmed (so much to do!). Planning my day is now part of my daily routine and mental wellbeing habits. It isn’t really a to do list (I have a separate one), not as detailed. It is more like a roadmap with high level activities to plan and see where I’m going (get up, meditate, breakfast, work, lunch, exercise, run errands, call friends, etc). Yet, my routine remains somewhat flexible allowing for unplanned events, mood changes or need for breaks/check-ins with myself. 

2. Balance the four quadrants 

In my last column, I highly recommend using this great tool to balance your days and life. It is effective, quick and eye-opening. Is your time, energy and need fulfillment spread evenly across all four quadrants? What can you do to find balance back? What is in your control? What isn’t? A new mental wellness practice could be to make sure you spend time in those quadrants that you have been dismissing or not pay enough attention to.

3. Practice mindfulness & awareness

I used to constantly bury emotions and avoid uncomfortable thoughts until I was introduced to mindfulness. What a life changer and life saver! Through practicing mindfulness meditation and awareness, I learned to remain calm, confident and clear headed in front of bad feelings and unwanted racing thoughts. 

While mindfulness is about fully and openly embracing the present moment, awareness includes mindfulness with the addition of paying attention to our thoughts, feelings and body sensations without judgment, in full acceptance, without trying to change anything. Because everything is temporary, what we experience is like clouds in the sky, just passing by. If we don’t identify with it or try resisting it, it will go away. Like Carl Jung said: “What we resist (or fight), persists.” Letting go is key for so much of our mental suffering. I will write a separate column just on this important topic. In the meantime, you can try a 3-minute breathing space exercise like the one developed by Jon-Kabat Zinn (or many others online).

A word on meditation. So many people tell me they aren’t “good” at it. What I like best about meditation is not having to be good at it nor trying to achieve anything. You don’t even have to try stopping the thinking wheel or chasing thoughts away (on the contrary!). All you have to do is focus on the breath or an image or a sound and when distracted, patiently and without judgment, keep coming back to it over and over. You will most likely experience calmness and relaxation which are benefits of meditation, not the goal as most people believe.

There are many types of meditation to choose from: sitting, walking, mindfulness, creative visualization, self-compassion, Zen, transcendental, and many more. Starting with a simple short guided meditation is usually best. For those who still have doubts or need scientific evidence, check online the many studies on the health benefits of meditation.

4. Create your daily mantra

In her excellent handbook Get Out of My Head, Meredith suggests inventing your own simple catchphrase to activate your brain and avoid downward spiraling. This way you can let go and take action to move forward. Additionally, studies have shown that positive self-talk shapes neural pathways helping with our self-perception. My personal catchphrase is “I’m a mountain” (strong, unwavering, rooted, calm and confident).

Mount Rundle is what I envision when I say my mantra. Photo by Stevan Marcus Stevanm1

As for creating a mantra, the idea is similar to the catchphrase but for me it focuses more on who I am (my strengths) and what I aspire to be. It is a personal silent intention that motivates me, gives me self-confidence, grounds me and above all, gives me hope.

Final thought: Keep High Hopes

It feels like 2021 is helping us turn the page on what was a very challenging year. We want to get our lives back to some kind of normal, especially as the COVID-19 vaccines are arriving. Yet we are still struggling mentally and trying to push through. Like the Stoics would say, the best we can do is to look at what we can and can’t control. Setting and achieving New Year resolutions or introducing new wellness practices in our lives is something we do control. So, let’s make 2021 a year full of hope by prioritizing our mental health and wellbeing.

Before I go, this is my New Year gift to you: my personal mantra that I wrote sometime back and still recite every day. Maybe it can inspire you too. Take care!

I am grateful for this moment
I am grateful for all my blessings…(I list 3)
I am grateful for my life

May my heart be love, joy and compassion
May my speech be positive and kind
May my eyes see beauty in all
May my mind be calm and clear

I am a mountain through the temporary seasons of life
I see, I feel, I recognize and I let go

I am the silent observer; I respond, I don’t react

I choose to be free
I choose to be enough
I choose to be my complete self
I choose to hold my head up high
I choose to accept and tolerate
I choose to be patient and kind to myself
I choose to hold on hope even when it feels there is none
I choose to follow the sun, to follow happiness
I choose to be in the present moment, always

I breathe in, I breathe out and I smile because I know

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Born and raised in Quebec City, Pat G (Patrice) spent several years in the medical industry, overcame a burn-out, before moving to Boston where he experienced severe mental health challenges that almost took his life. His recovery journey took him through self-discovery and a career shift. He became a Certified Peer Specialist and highly engaged in humanizing mental health through education and awareness.

Over a year ago, Pat pursued his dream to move to California where he joined the California Association for Mental Health Peer-Run Organizations (CAMHPRO) to take care of communications and to facilitate state advocacy workgroups and peer education webinars. He also volunteers with NAMI and participates in various writing and speaking engagements.

More recently, Pat founded and launched Human Experience Peer Consultant, a platform to sharehis own recovery journey and resources and offers a unique perspective when it comes to mental wellness education in the workplace. He loves to connect and collaborate with Peers doing unique, innovative and human-focused work in the mental wellness field.

What are the biggest signs of burnout?

Photo by Artiom Vallat

Pay attention to these signs your mind and body might be sending.

If you’re anything like most people, you probably find yourself busy running errands, working, doing chores, and caring for people. Sometimes too much work and responsibilities can take their toll, leading to the dreaded burnout.

While symptoms of burnout may vary from person to person, here are 8 common signs your mind and body might be sending to let you know you’re experiencing burnout, even if you haven’t noticed it yet.

1. Your eating habits have changed.

“Changes in your eating habits is often a good sign of burnout,” says health writer Devon McDaniels.“You’ll either find yourself eating less or eating more without noticing it. Either way, these changes are an indicator of stress.”

2. You feel restless.

Restlessness can affect you because you won’t feel well-rested when you need it the most. Whether you’re constantly moving from one project to another, or not taking enough breaks at work, chances are you’re not as well-rested as you might’ve guessed. Even trying to sit still or quieting your mind can make it hard for you to recharge.

3. You feel less motivated.

Another sign of burnout is when you feel less motivated about doing anything, whether it’s a hobby, a job, or anything else. Losing interest in things you’ve once enjoyed can mean that you’re suffering from burnout. If stress has taken its toll on you, then that results in you losing the motivation to do things.

4. You can’t concentrate.

Find yourself struggling to read or write? Is it hard to follow or hold a conversation? There’s a reason why.

While no one is immune to mild forgetfulness during the day, having too much on your plate and stress can result in you finding it hard to concentrate on work, chores, etc.

5. You’re feeling sad and angry.

While burnout can seem like a slight annoyance at first, it can quickly turn you into a raging person, or an emotional wreck. So, it’s best to check yourself, and ask yourself why you’re feeling the way that you are.

• What is going on?

• Who or what made you sad and or angry today?

• What needs to be done to resolve the situation?

• Is the scenario as bad as it seems?

6. You can’t sleep.

If you’re stressed and overwhelmed during the day, then chances are, you’ll find it hard to sleep at night. In fact, insomnia is another sign of burnout, because for instance, if you’re worrying about finishing something before going to bed, then it can be hard to fall asleep afterwards.

Check to see if you have insomnia, or other sleep problems by watching for the following:

• Sleep disturbances at least 3 nights a week, for 3 months or more

• Major distresses that make it hard to sleep

• Problems in your ability to function during the day

7. You find yourself self-medicating.

“Too often, we learn to self-medicate with things like alcohol, recreational drugs, and so on,” says mindfulness writer Thomas Little. “While doing these things in moderation is nothing to sneeze at, doing them obsessively as a way to cope with stress is never okay. Instead, try to reduce your drug and alcohol consumption, and consider finding other ways to self-medicate, such as relaxation techniques, exercise, or taking up a hobby.”

8. You find no joy In your favorite things.

Finally, as mentioned earlier, the loss of motivation leads to loss in interests. Burnout can make you lose interest in things you once loved. For example, if you’ve lost interest in a long-time hobby, then something’s wrong. In fact, losing interest in something you enjoy doing is a tell-tale sign of depression.

Conclusion

While it’s good to push yourself, both physically and mentally, it’s never okay to let that get to you in a way that’s interfering with your wellbeing. In fact, you might get to your breaking point eventually – that’s always never good.

So, understand that it’s okay to take breaks every so often, so that you can recharge, and prevent burnout from robbing you of the joys in life. If you feel that you need a break from the daily grind, seek help from a doctor, a therapist, and – most importantly – friends and family. And remember: everything is going to be okay.

Michael Dehoyos is a lifestyle blogger and editor. He is also a contributing writer for numerous blogs. As a content marketer, he assists companies in their marketing strategies and concepts. Michael lives in Los Angeles, California.

How Nature Affected My Mental Health Journey

Forest bathing became even more important to me in 2020.

“It’s been a hard year for everybody,” was how I initially answered people when they asked me how I was doing. It’s still true. Everyone had a difficult 2020—and some of us have gone through some really awful times. But it took me a few months to realize that that response wasn’t helpful. It never made me feel better, it didn’t reassure people who were asking because they were concerned for me, and it didn’t help anyone asking because they themselves were going through a rough patch. Now, I have a better response.

One of the things I’ve found most helpful this year is forest bathing.

I started doing it in the summer. Once we were out of lockdown and able to safely travel around Scotland, a couple of friends and I went to a camp near Aviemore in the Cairngorms, Scotland’s largest national park. It was a great weekend of hiking and hanging out with friends - two of my favorite things! I even had the chance to teach one of my fellow campers how to build a campfire safely. 

It was only once I’d come back I really appreciated how disconnected I’d felt from nature for most of the start of the year. After coming back to the city, I felt rested despite that weekend being one of the most active in the year for me. I felt like I’d gone through a reset. I slept better after coming back and I felt more energetic and hopeful. I was aware of some research that had shown that natural environments could boost your mental and physical health so I decided to try and engage more regularly with nature. 

Which is how I started forest bathing. Since then, I’ve made an effort to go out for a walk in my local park among the trees as often as I can - usually every day or so. I find it really useful as a way to get out of my apartment during weekdays. I’m currently working from home most days and it’s easy to forget to actually go outside. Going for a walk in the woods on my lunch break really helps me relax and de-stress. Walking through the forest helps me take stock and remember to keep everything in perspective. When I’m out in the great outdoors, I have a better appreciation of what is important. 

I’ll hold my hands up and admit I’m not a zealot. Some days I listen to a podcast or an audiobook whilst walking, which forest bathing purists might scoff at. But for me, it’s about taking the time to unwind and relax, and listening to something I want to (rather than need to - I wouldn’t recommend listening to a news podcast!) helps me enjoy my time wandering beneath the canopy. I’m also aware that everyone’s mental health journey is different, and treatments should be tailored to each individual’s needs. 

Nature isn’t a miracle cure for mental health issues. I don’t want to leave people with the impression that getting out in nature will solve all their problems. It can’t. Nature therapy is gaining respect from medical professionals as a useful, drug-free treatment for mental health issues. But it is only part of the treatment.

If a two-hour walk in the wilderness sounds like your idea of a nightmare, then don’t rely on it to help boost your health and wellbeing. But it’s definitely worth trying, you might be surprised at how relaxing it can be to take some time away from the drama and pressures of modern life and escape into the forest for an hour or so. I know I certainly find peace among the trees. 

So why not try heading out and seeing if you could also get a boost from spending some time enjoying the great outdoors! After all, even if it doesn’t improve your mental wellbeing, there’s plenty of benefits to your physical health that can make it well worthwhile. 

James Black is a Scottish hobbyist camper and hiker. In his day-to-day life, he works as an economist. But his hobbies have encouraged him to start the blog Wilderness Redefined. Through the website, he aims to promote sustainable enjoyment of the great outdoors and encourage making wilderness adventures accessible to all. 

5 Yoga Poses to Try When Anxiety Hits

Panic attacks from anxiety are nothing new and nothing to be ashamed of. The annoying time when your body preps for fight or flight can be nerve-racking, especially when your brain knows that there’s no real danger.

Some symptoms of panic attack include pain or tightness in chest, a sense of impending danger, trembling, dizziness and nausea, shortness of breath, heart pounding, and sweating

But the good news is, yoga can help you with some of these uncomfortable physical symptoms. A great place to start is with simple yoga poses. You can do these almost anywhere:

Channel-Cleaning Breath (Nadhi Shodhana)

This pose is more prep than posing, because it has you focus on getting oxygen to the brain, before you start your yoga session. “However, this breathing technique can help you get into a calm state, so that you can focus on yoga, instead of worrying about anything and succumbing to anxiety.”

Breathe while sitting in a chair or cross-legged on the floor. 

Take 2-3 deep breaths in through your nose, and exhale through your mouth.

Then, use your right thumb to close your right nostril. Inhale through your left nostril. 

Then, open right nostril, closing left one (with your ring finger). 

Exhale through your right nostril, inhale, and switch sides. 

Repeat for several breaths.

Cat Pose (Marjaryasana)

Cat on the left, cow on the right.

This pose works well with the Cow Pose (which we’ll discuss in the next section). Both poses stretch your spine and your abdominal muscles.

Start in a tabletop position with your knees below the hips, and your hands below the shoulders. 

Keep head and neck neutral.

Keep staring at the floor.

Exhaling, round your spine, but keep shoulders and hips in position as much as possible.

Release your neck, but don’t tuck your chin to your chest. 

Inhaling, return to the starting position.

Repeat, or move on to the Cow Pose.

Speaking of…

Cow Pose (Bitilasana)

Like the Cat Pose, the Cow Pose focuses on the spine and the abdominal muscles.

Start in a tabletop position with knees directly below hips, and hands below shoulders. 

Keep head and neck neutral, and your gaze on the floor.

Inhaling, lift chest and sitz bones toward the ceiling, while your belly sinks toward the floor.

Exhaling, return to the neutral starting position, or do Cat Pose.

Legs-Up-The-Wall Pose (Viparita Karani)

This pose requires you to get extra support under the hips and pelvis if you have tight hamstrings. When doing this pose, sit with your legs straight in front of you, and the right side of your body pressed against a wall or headboard. As you turn your back to lie on the floor, exhale. Then, raise your legs up the wall until they point toward the ceiling. If you can’t press against the wall, at least try to get as close to the wall as possible, creating a slight arch through your torso to your shoulders.

This pose should be done anywhere from 5 to 20 minutes, while taking deep, slow breaths.

Child’s Pose (Balasana)

Finally, the Child’s Pose is an easy yoga pose to execute. To do this:

Kneel on the floor, with your big toes touching. 

Open your knees to the width of your hips. 

Sit on your heels.

Exhaling, bring your torso down between your thighs. 

Lengthen the back of your neck to stretch your spine.

Your hands and arms should rest at your sides (or next to your torso). 

Relax your shoulders, and let gravity pull them toward the floor. 

Stay in this pose for 30 seconds (or for as long as you’d like).

Conclusion

Yoga can train your body and your mind, as you focus on the moment. This kind of focus can help with stress, anxiety, and depression. You can start with these 5 poses – take your time on them – and, more importantly, breathe.

Kristin Herman lives in Phoenix, Arizona. She’s is a writer and editor at  UK Writings,  Academized, and Boom Essays. As a marketing writer, she blogs about the latest trends in digital advertising. In her spare time, she practice yoga and meditation, and she spends time with her two dogs.

What is Ecotherapy?

Photo by Lukasz Szmigiel

Learn more about this approach to mental health that’s skyrocketed in popularity over the last few months

The COVID-19 pandemic has brought with it a number of layoffs and furloughs across industries, as well as a number of other stress-inducing difficulties. While it hasn’t been an easy road for most, it has brought new, unique forms of therapy and self-care to the forefront of the public’s attention.

Like many during the COVID-19 pandemic, I have discovered the incredible effects of nature when it comes to dealing with mental health. Simply taking an hour to walk through a forest or along a beach helps me clear my mind and recharge in a totally unique way. I know I’m not alone, as many news articles have highlighted this growing urge to connect with the wilderness. Hiking, birdwatching, and a range of other outdoor activities are all surging in popularity during this challenging period. 

As it turns out, this type of “green treatment” actually has its own scientific name: ecotherapy. Simply put, ecotherapy involves connecting with nature and recognizing the positive impact that nature can have on one’s psychological and emotional wellbeing. This approach to mental health is skyrocketing in popularity over the last few months, and it’s easy to see why. With so many people feeling isolated and disconnected from friends, family, and ‘normal’ life, a sense of mutual connection to our ecosystem can have incredible benefits.

What is Ecotherapy?

First pioneered by Theodore Roszak in the early 1990s, ecotherapy suggests that exposure to nature is essential to human healing and growth. The idea that getting outdoors and experiencing the sea or mountain air can improve mental health may seem logical – obvious, even. But beyond the psychological benefits, ecotherapy also improves physical health, especially in regards to healing from wounds and surgeries. Studies have shown that when hospital patients are recovering in rooms decorated with flowers and other plants, they heal much more quickly.

However, the clinical application of ecotherapy doesn’t simply mean going for a walk along the beach or hiking through the mountains. Ecotherapy is a very specific form of mental health treatment that is most often directed by a trained therapist. 

To find out how you can apply ecotherapy techniques to your life, or to get a better sense of what you can expect in this type of treatment, review the latest trends in ecotherapy as shared below: 

Walk and talk

One of the earliest and most successful forms of ecotherapy is a technique called “walk and talk.” This therapist-led form of ecotherapy has been used by mental health professionals treating young adults and teens for decades. As the name suggests, it involves moving a typical therapy session to the wilderness, to be conducted while walking along a path or a trail. When young adults are able to unwind and relax in nature, they can escape some of the environmental triggers that may be present in a more urban environment.

Bring Ecotherapy into your Home

Although the “walk and talk” approach is well established, it might not be easily accessible for those who are practicing social distancing. Today, many people are getting help from mental health specialists through virtual connections and telehealth sessions. Fortunately, many of these specialists can still engage in ecotherapy with their patients while at home. Decorating your home with houseplants and “bringing nature to you” can be an effective way to experience the benefits of ecotherapy without leaving your home.

Outdoor Meditation

The scientific community generally agrees that meditation can be an incredibly powerful way to deal with stress and mental health issues. Bringing your meditation practice outdoors activates your senses and deepens your connection with the natural world. In fact, the Japanese have been engaging in something called “shinrin-yoku” since ancient times. Shinrin-yoku roughly translates to “forest bathing,” and it has been linked to lower blood pressure and decreased stress hormones. 

Community Gardening

A number of mental health initiatives in recent years have focused on collaborative, social ecotherapy activities, such as community gardening. In addition to simply walking through nature and experiencing an empty beach or a quiet forest, gardening gives you the satisfaction of actively creating something. When you bring other people into the mix, you have the chance to work together on a group project and experience the literal fruits of your labor.

Dedicated Ecotherapy Parks

As ecotherapy becomes more popular throughout the world, more cities are investing in dedicated ecotherapy parks. For example, government councils in the suburbs outside Melbourne, Australia, are in the process of creating the Romsey Ecotherapy Park, which will include a sensory therapeutic space and an arts center to provide a range of ecotherapy activities. While therapists can make use of this park through guided sessions, residents can come and enjoy the space on their own.

Ecotherapy: Finding Connection in Nature

Sometimes, I feel like there’s something missing in my life. That “missing link” isn’t always clear, but the calming effect of nature never fails to help me move forward. A deep breath of cool mountain air or a face full of sea breeze may not provide me with all the answers, but it gives me the sense of calm and renewed perspective I need to handle all of life’s challenges. If you’re looking for a new way to get your bearings in this uncertain world, ecotherapy may be the answer. 

Elliot Figueira is an experienced analyst and journalist with a passion for technology and innovation. Elliot enjoys having the opportunity to research new inventions and developments over the course of his workdays. Outside of writing, Elliot enjoys acting, science-fiction literature, and cultivating various types of cacti.

Can Food Allergies Exacerbate Anxiety?

Photo by Anna Pelzer

There is a lot of talk recently about how what you eat affects your mental health. Is what you are putting in your body really causing mental health symptoms? Well, according to the latest research, yes, anxiety can be affected by food intolerances. Not only do sufferers have to manage having people around them minimizing their symptoms and living in fear of exposure to an allergen, but the recent discovery of how the gut and the brain interact is cause for concern too.

The stress caused by food allergies

Suffering from a food allergy is a constant source of stress. Family and friends do not always believe the seriousness of the allergy or intolerance, forgetting to look at food labels or purposefully exposing the sufferer to the allergen. Going out to eat or ordering a takeaway is no longer a source of joy, you must ask how your food is being prepared. You become that difficult customer that servers and chefs roll their eyes at and your family stares at their feet, trying not to feel embarrassed. Your life is in a constant state of hyperawareness around food and food safety which can spiral into Generalized Anxiety. The best way to keep the stress down is really advocating for yourself or your child. Have an allergy back up plan if food is accidentally contaminated. Make sure you always have your medication with you, especially at restaurants, school, work, and family and friend’s houses. Do not let people minimize the issue and practice saying “No, thank you, I am allergic”.

IgE and IgG food allergies

Type 1 or IgE allergies are the most talked about allergies, as they carry the most severe symptoms. “They affect 2-5% of the population, mostly children, and are the most severe and come on suddenly,” says Virginia Browning, a nutrition blogger at Writinity and Last Minute Writing. Symptoms of Type 1 allergies include hives, stomach cramps, diarrhea, vomiting, and if severe enough, anaphylaxis, where your tongue and throat swell, and breathing is stopped. Without immediate medical attention, you can suffocate. In the U.S. alone, roughly 30,000 people experience anaphylaxis, with around 150 deaths per year.

Testing for these allergies includes a skin scratch test or a blood test or both.

Type 3 or IgG food allergies work a bit differently. When you eat a trigger food, the symptoms do not show up for several days, making it highly unlikely the sufferer will even link it to the food they ate several days previously. These Type 3 delayed food reactions have been linked to over 100 different allergic symptoms. There have been over 150 different medical diseases linked to Type 3 allergies, including anxiety, depression, Chronic Fatigue Syndrome, and ADHD to name a few. IgG testing is an enzyme-linked immunosorbent assay test or ELIZA, which analyses IgG Food Antibody Profile levels of IgG antibodies for commonly offending foods. This can cost up to several hundred dollars but the investment in your health is well worth it.

You are what you eat

“There have been many links to how gut health is connected to brain health and vice versa as the gut-brain connection is bi-directional. 90% of the body’s Serotonin, your happy hormone, is produced in the gut. In addition to that, 90% of the fibers in your main nerve, the vagus, carries information from your digestive system to your brain meaning if your gut is unhappy, chances are you will be miserable too” says Keith Null, a mental health writer at  Draft Beyond and  Researchpapersuk. A quarter of people will experience depression, which has anxiety as one of its symptoms. Around 45% of people will have food intolerance. Managing your stress levels and cutting out problematic foods help keep your gut happy.

It is important to understand how gut health and mental health are related. A large percentage of the population has some sort of food allergy or intolerance. This, in turn, wreaks havoc on the digestive system and studies show that this is having a knock-on effect on our mental health. Managing stress levels, taking probiotics, and eliminating your problem foods will lead to a healthier digestive track and a happier you overall.

Have you had experiences with food allergies and anxiety? Share your experience in the comments below.

Ashley Halsey is from Jackson, Mississippi. She’s a writer at  Oxford Writing Service and  Gum Essays and has been involved in many different projects and events around the country.  When she is not looking after her two children, she enjoys reading, traveling, and attending business training courses.

How Should I Handle the Holidays As A People-Pleaser?

Photo by Kelly Sikkema

Prioritizing self-care during a stressful time of year 

Fall and winter holidays such as Thanksgiving, Hanukkah, and Christmas are just around the corner. For some, this time of the year is joyful, filled with family gatherings. But for others, it’s a period of sadness, loneliness, depression and anxiety. Where does that stress come from and what’s the right way to address it?

I’d like to share what I came to discover through my own reflections, discoveries and experiences (both personal and as a Peer Specialist). I used to wonder: “How can someone not feel good when fall comes with golden leaves and pumpkin-themed coffee drinks?” Let me share how I answer that question with you.  

I feel S.A.D.

Have you ever felt tired and depressed when the long bright days of summer become cold, windy and rainy? When I first heard of Seasonal Affective Disorder - SAD (or seasonal depression), a light went on in my head. It suddenly made sense! I thought I was just viscerally hating late fall like many of us do. It turns out that each year, I’m experiencing SAD. It’s a real thing. But seriously, did I really need to add another medical diagnosis to my list? I guess not but it did help me better understand what was going on with me. Now that I’m aware, I can take steps to prevent and manage symptoms:

1. Maximize my daily exposure to light (sunlight or light therapy, open all window shades). For me this is huge. I’m like a plant, I need water and light.

2. Get my body moving regularly (daily if possible). I haven’t used the word “exercise” on purpose. Some people can’t and won’t do 30 minutes of medium to high intensity daily activities. So, things like walking the dog, cleaning the yard, washing the car, doing yoga in the living room work. If you can, go outside. Fresh air does miracles! As my friend Mike once said: “there is no bad weather, only bad outerwear”.

3. Avoid overeating and excessive (or regular) alcohol drinking. I know, that’s a tough one. I’m not a heavy drinker, but I try to avoid drinking every day during Holidays. First, my meds don’t mix too well with alcohol. Second, alcohol is a downer, so it is not good to fight depression. A couple years ago, my wife and I started to do a “dry” January (no alcohol at all). It kind of cleanse our bodies and seems to clear our minds. I also like the feeling of self-control and self-care it provides.

4. Remind myself to take my medication. It’s easy to forget when our routine derails during the Holidays.

5. Manage work-related stress, fatigue and frustration. Fall is often a busy period at work; pushing to meet yearly objectives, preparing plans and budget for the new year, performance evaluations, etc. Finding a work-life-fun balance, getting enough sleep, prioritizing and breathing or meditating do help. I highly recommend using the 4 Quadrants Check-In to balance our days and life. It’s an effective, quick and easy eye-opening tool. Is my time, energy and needs fulfillment spread evenly among all quadrants?

6. Stay connected every day. Especially if feeling depressed, I make sure to text, videoconference or call a friend or family member to catch up and share how I feel. I can attend a local/online peer support group as well. There are many available during the day and on evenings. Lastly, if no one is around, I go to my local coffee shop (when there’s no pandemic) or other public places like parks, gym, shopping mall just to see human beings. I also talk to my dogs but that could be a topic on it’s own for a future column.

The high cost of people-pleasing

“Stress, anxiety and depression are caused when we are living to please others” – Paul Coelho, lyricist and author of The Alchemist

I love this quote. Not only because I’m a people-pleaser (in recovery) but also because I did experience it first-hand. I’m an independent person and still I have always put other people first, even before my own needs and wants. For me, it feels great to help and give back. There’s no problem with that. The issue is when I overdo it without any self-consideration. When a loved one would ask for a favor, without even thinking, I would say: “Yes!” No matter if I wanted to do it, had the time or the energy to do it, or I had other conflicting commitments. At one point in my life, the cost of people-pleasing hit me hard. I was feeling unhappy and frustrated mainly at myself, so I decided to stop. Of course, the guilt kicked in at first and it was hard (and it still is) to break my old pattern. However, I quickly realized how free, happy and satisfied I was suddenly feeling. Was I being selfish? Maybe, but where does one’s selfishness start and end when self-care is concerned? I took a step back and asked myself: “Who is the most important person in my life? The answer came quickly: me! If I’m not happy, healthy and practicing self-care, how can I be of any help to others without letting myself down? Just like in airplanes, I had to learn to put my oxygen mask first.

So, that’s where people-pleasing contributes to Holiday anxiety. When I moved to the US, I realized how much Thanksgiving is a huge holiday. Bigger than Christmas. People take the whole week off to shop for groceries, cook, decorate and prepare the house for family coming from all over the country. Through my co-workers and local friends, I saw how much stress and anxiety that whole celebration put on the hosts and guests. My wife and I embraced the tradition and on a smaller scale, I felt too that urge to make everything perfect for everyone. I get a little stressed out when hosting people. I could relate to how my mother felt when all my family would gather at their house for the Christmas dinner and night. I listed below different stressors we may not be fully aware of when the Holiday season comes:

1. Preparing: The reach for perfection, the anticipation increasing our stress level

2. Hosting: All the pleasing, being everywhere at once, spinning, smiling is tiring

3. Deciding: To go or not to go, that’s a big one for me being away from family

4. Traveling: Especially when long distance driving or taking airplanes is involved

5. Interacting: There can be tension between family members or on-site drama

6. Acting: It can be hard to be our best self when we have end of year exhaustion

7. Leaving: Hosts wanting you to stay longer and feeling sad you are leaving

I think that using tools like box breathing (slow abdominal inhale, hold, exhale, hold – each step for 4 seconds – repeat as many sequences for 5 minutes) or writing down what I am grateful for, especially around Thanksgiving, are very useful during stressful times. The former calms my body and mind, the latter redirects my focus on the positive aspects in my life. To reduce my mother’s stress while hosting Holiday events, we would remind ourselves that what’s most important is the quality time we spend together. Not if the napkins truly match with the candles or if the turkey is perfectly tanned.

Stress and anxiety can lead to depression

How? By getting discouraged in front of what seems to be a giant task like hosting for the whole family, by telling ourselves that it’s never good enough (for all the perfectionists like me out there), by wanting to please everyone while forgetting about our own needs and limits. Those are just a few examples of the negative effect of high stress that often turns into anxiety and leads to depression. At one point, it feels heavy on the mind and body. Once the adrenaline rush is passed, fatigue and difficulty managing our emotions hit us. 

On top of that, for some people, we must add experiencing SAD and end of year exhaustion. That’s a lot going on! No wonder why we hear so many people say they feel more tired after the Holidays!

On a personal note, I have to share that the Christmas Holiday brings me a feeling of guilt for being away from my family (by choice), for not meeting others’ expectations. During this period, I emotionally juggle between pleasing others or doing self-care, which makes me sad and feel depressed at times. I get so tired when the year-end comes that I just want to take a break, take care of myself, be alone with my wife and fully recharge. 

Loneliness and past trauma

I’m so grateful to spend the holidays with my wife as well as staying in touch with my family and close friends. Still, I keep thinking about people who are alone, especially during that time of the year. The constant exposure to advertising of joyful family gathering can trigger the feeling of sadness and depression. With the current pandemic, things will also be different, and it might be harder to join in-person social events. However, there are a number of local peer support groups and blogs as well as mental health non-profit organizations that will maintain their online meetings. Peer-run warmlines will also remain available 24/7 to access someone to talk to if needed.

Holidays can be more complicated for those living with present or past trauma involving family. That time of year can re-open old scars for people who have lost family members, who no longer have their parents or aren’t close to their family. As a husband and peer specialist, I offer my love and support by being with the person, actively listening and empathizing with their pain. Sometimes there is no solution. Just being with someone in silence and caring is enough.

For more detailed ways to manage your mental wellness through the Holidays, check out this coping guide by NAMI.

Happy Holidays!

With fall and early winter bringing challenges like SAD, the before-during-after Holidays and end of year exhaustion, it is normal that we are experiencing increased feelings of stress, anxiety and depression. As best as we can, we can make our way through by being mindful of what is going on with us, choosing how we want to manage our emotions and thoughts, coping with our symptoms with free simple tools and taking care of ourselves first. I wish you all happy and calm Holidays! 

Tell me, how do you manage your mental well-being through this time of the year?

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Pat G Massicotte was born and raised in Quebec City. He spent many years in the medical/pharma industry in marketing before moving to Boston where he experienced serious mental health challenges that almost took his life. His recovery journey took him on a career shift and he became a Certified Peer Specialist in mental health. He used his presentation and training development skills to lead education committees, run peer support groups and mindfulness meditation sessions including workplaces.

More recently, Pat has pursued his dream to move to California where he joined the California Association for Mental Health Peer-Run Organizations (CAMHPRO) to take care of communications and to facilitate state advocacy workgroups and peer education webinars.

Pat is a change agent passionate about mental health education. His ultimate goal is to humanize healthcare, break the stigma, raise awareness through voicing the Peer Values, the trauma-informed model and that recovery is real, so is hope.