"The Great Outdoors": It's a Fact

 To feel in the pink, think green (or ocean blue or woodland brown).

The multiple physical and mental health benefits of a "nature connection" are well-documented in numerous public health research studies. Here's one that was touted in journal, Scientific Reports. The title says it all:

"Spending at least 120 minutes a week in nature is associated with good health and wellbeing"

(Mathew P. White, et al., Scientific Reports, June 13, 2019; v. 9; art. 7730)

https://www.nature.com/articles/s41598-019-44097-3

The results apply to all age groups and the process requires very little other than some access to a few trees or shrubs, an  expanse of grass or garden, a path near a lake or pond.  120 minutes of outdoor time each week is ideal, but, please don't be intimidated if that seems out of reach. Just like any other change that you want to fit into your lifestyle, you can start low and go slow to get to your goal. 

Plus, you don't have to go it alone. Instead of meeting friends at a restaurant or bar, invite them to  a stroll in the park or even packing a lunch or takeout for a park bench mini-picnic to get your minutes in. Just two hours a week, by yourself or with a friend, child or family member. 

After 18 months, pandemic fatigue is setting in for many of us.

As we change seasons, we can change our ways of taking good care of ourselves.

Until next time, wishing you good health, a good autumn and a good time with Mother Nature.

For Your Consideration: What a Difference a Year Can Make

March 2021: Most of us will mark this one year anniversary in some form or another.

Grief--for what has been lost.

Hope--in light of the the gradual progress being made to return to what was.

Relief--that we may begin to connect with family, friends, colleagues and neighbors without the aid of a video screen.

Gratitude--for those who developed, tested, and arranged for the adminstration of the vaccine to all of us who share this big living room of life.

Please stay well and thanks for all you do to help others stay well, too.

2021: Lessons from the Coyote: Stay Adaptable

It's almost been a year. 

Most folks I know have been juggling multiple roles and responsibilities under extraordinary circumstances. 

Personal, political, and societal pressures have combined to result in challenges to our health--to our physical, emotional and spiritual well-being. 

On a personal and professional note, I have looked to Dr. Anthony Fauci for solid science and to the coyote for lessons in adaptability.

Dr. Fauci's credentials are well known; the coyote's may be less so.  

In the past 70 years, this clever canine has managed to expand its presence in North America by 40 percent. The coyote is found in every state but Hawaii. They've evolved to remain adaptable.

In such difficult times, how do we do the same? How do we increase our ability to adapt?

Research suggests: a) self-care, b) self-awareness, 

c) self-compassion, and d) community.

Research also suggests that any efforts we make in these areas should start small and slowly.

Self-help and educational sites can be good places to start. Look for guidance that is independent and not advertiser supported.

Here are a few:

Psych Central https://psychcentral.com/

American Psychological Association Help Center https://www.apa.org/helpcenter

Substance Abuse and Mental Health Services Administration FAQ 

https://www.samhsa.gov/find-help/national-helpline

Of  course, experienced, well-trained clinicians are a good resource, too. 

With our clients we are sharing the same path, adapting as we go, one step at a time.

"Moon Talk-Coyote" by Marion Rose (2008)

The Benefits of Exercising....Our Right to Vote

October 20-November 3, 2020: Please take care and vote.  

Everyone counts.                                                                             

If you need any information, check these websites for answers to your questions.

https://www.usa.gov/voter-research

https://www.eac.gov/voters/voters-guide-to-federal-elections

https://projects.fivethirtyeight.com/how-to-vote-2020/

https://www.vote411.org/

 

Managing Fear in Uncertain Times: Part Two

As most of us are dealing with the indefinite, it could be helpful to remember we've been through this before. I'm not speaking about you and I, but there's a long recorded history of people dealing with ambiguous anxiety at a high persistent level.

Give a listen to the eloquent words of Charlotte Bronte in her 1853 novel, Villette 

“Peril, loneliness, an uncertain future, are not oppressive evils, so long as the frame is healthy and the faculties are employed; so long, especially, as Liberty lends us her wings, and Hope guides us by her star.”

Take good care

Managing Fear in Uncertain Times---You have company.

It's good to be in the company of people you trust at anytime but especially in uncertain times.
We are fortunate to have Skype, FaceTime, Zoom, Google Hangouts, Instagram, WhatsApp and  Facebook to help us do so during this wait-and-see period. It also doesn't hurt that it's Springtime around here. The flowers, shrubs and trees are doing their best to show us what nature has to offer to offset whatever is leading us to be fearful, confused or worried.
Hope you can take a brief walk today to experience the lighter, brighter side of life. Take good care.

What's New? 2020 Vision: "Hey there, watch what you're doing!"

We've begun a new year and a new decade.
Many of us want to do more than mark time in the months to come.
It's traditional at the start of the year to make resolutions for change.
It's also traditional to be upset with ourselves when the changes we want to make don't stick.
Here's a tip backed by research: Start by watching what you're doing.

Whatever you've decided to change, don't do it, yet!

First, spend two weeks watching, noticing and recording the thing you want to shift.
Do it with pen and paper or a notes app.
What is the one thing you're looking to improve on?
Is it A) an urge to do something that's unproductive?
Is it B) a new way of behaving that you'd like to integrate into your life?

Step One for Goal A)
Notice the urge every time it happens and mark this information down right away.
1) What is the urge saying? How are you feeling? Angry, Sad, Bored, Nervous....?
2) On a scale of 1 to 10 how strong is the urge?
3) What time and place are you in when this urge hits?
4) After you indulge the urge how are you feeling? Happy, Guilty, Sad, Nervous...?

Step One for Goal B)
Take note of what you're already doing that is even a teensy bit close to the new behavior you'd like to acquire.
For example: Goal---"I want to go to the gym"
So, what are your already doing that is physically active even if it's not going to the gym:
Walking to the train? Cleaning the apartment? Using the stairs at the subway station?
Mark down what it is, how long you did it and how did you feel afterward.

So, the first change you're making is to look and see and record. 
Once you have two weeks of information then you can know where you're starting from.
By the way, there's extensive clinical research indicating that simply tracking your behavior will begin to push you in the right direction.

Happy 2020 and Happy Lunar New York to all.