In the relentless rhythm of modern life, finding moments of peace and presence is paramount. Mindfulness, the art of living fully in the present moment, offers a pathway to tranquility amidst chaos. This guide shared below by DBSA Overland Park illuminates practices that invite mindfulness into your daily life. From cultivating gratitude and enhancing well-being through yoga to savoring every bite and embracing self-awareness, each practice is a step toward harmonizing your inner world with the outer one, leading to a more balanced, mindful life. 

Cultivate Gratitude with a Daily Journal 

Embrace the power of positivity by starting a gratitude journal. Make it a daily ritual to reflect and write down the things you’re thankful for. This simple yet profound practice shifts your perspective, opening your eyes to the abundance around you and fostering a heart of gratitude. Over time, this habit can transform your outlook on life, encouraging a mindset that cherishes every moment and finds joy in the smallest of blessings. 

Create a Peaceful Place for Relaxation 

Walking offers numerous benefits for both physical and mental health; it can improve cardiovascular health, enhance mood through the release of endorphins, and contribute to weight management by burning calories. Beyond these personal health advantages, walking fosters a deeper connection with one’s environment, promoting mindfulness and appreciation for the surrounding nature or urban landscape. Walk scores, a measure of how friendly an area is to walking, further benefit pedestrian activities by encouraging urban planning that prioritizes walkability. High walk scores indicate that amenities such as shops, parks, and public transportation are within walking distance, which not only supports a healthier lifestyle but also reduces reliance on automobiles, leading to lower carbon footprints and fostering more vibrant, community-focused neighborhoods. 

Deepen Connections through Active Listening 

Transform every conversation into a mindful practice by engaging in active listening. Give your undivided attention to the speaker, letting go of the urge to formulate responses while they’re still talking. This approach fosters genuine connections, deepens understanding, and cultivates a space of respect and mindfulness in your interactions. Active listening not only enriches your relationships but also nurtures a culture of empathy and attentiveness in your personal and professional life. 

Savor Every Bite with Mindful Eating 

Turn each meal into a mindful experience. Eat slowly, free from the distractions of screens and hurried thoughts. Pay attention to the taste, texture, and aroma of your food. Mindful eating is not just about savoring flavors; it’s about making conscious choices that nourish your body and soul. This practice encourages a healthy relationship with food and can be a stepping stone to a more attentive and appreciative approach to life’s simple pleasures. 

Breathe Mindfulness into Your Day 

Regular breaks throughout the day are essential for maintaining productivity and mental clarity. Taking short breaks helps to refresh the mind, allowing for increased focus and efficiency upon returning to work. An effective strategy is to work for approximately an hour and then take a 10-minute break. During these breaks, engaging in activities like going for a walk, organizing your workspace, or even taking a power nap can be particularly beneficial. These activities not only provide a mental rest but can also boost creativity and energy levels, leading to a more productive work session afterward.  

Disconnect to Reconnect: Limiting Electronic Device Use 

Consciously take breaks from electronic devices to reconnect with the world around you. Unplugging from the digital world is a gateway to improved sleep, reduced stress, and a deeper connection with your inner self and the people in your life. This deliberate disconnection creates space for self-reflection, creativity, and meaningful interactions, enriching your life experience beyond the screen. 

Embrace Self-Awareness with Body Scan Meditation 

Engage in body scan meditation to cultivate a deep awareness of your physical self. Begin at your toes and gently guide your attention through your body, observing sensations, tension, or discomfort. This practice is not just about relaxation; it’s a journey to self-awareness and mindfulness. Body scan meditation nurtures a profound connection with your body, fostering a compassionate and attentive relationship with yourself, and paving the way for holistic well-being. 
 

Incorporating mindfulness into your daily life is not just a practice but a profound transformation. It’s about tuning into the richness of the present, appreciating life’s gifts, and fostering a deeper connection with yourself and the world around you. As you embark on this mindful journey, each breath, each moment, and each interaction becomes an opportunity to live more fully, more consciously, and more joyfully. This journey of mindfulness is an invitation to embrace life in all its fullness, finding peace and presence in life’s inevitable ebbs and flows. 

This guest blog was written by Perry Johanssen of Life Trainer – Your Road to Healthier Life.

Join the supportive community at DBSA Overland Park to find hope, healing, and understanding through our support groups and resources for those affected by mood and anxiety disorders. Whether you prefer to participate or listen, our peer-led groups offer a welcoming space for everyone seeking to improve their mental health and wellness. 

We’re happy to have a guest post from Patrick Bailey, a professional writer for mental health, among other topics. Check out his bio below the article.

Tips for Limiting Holiday Depression  

Many people stress out and feel increased depression and anxiety during the holidays, while others embrace the season. Holiday stress and seasonal depression can easily lead to overdoing alcohol or other substances, walking an unsteady path toward addiction.

The holidays are not meant to see who can buy the best present or max out a credit card, especially when there is little or no money available to purchase gifts. It is not difficult to get stressed out, anxious, and depressed at this time of year. A death close to the holidays, remembering a lost loved one so close to the season, hospitalizations, missing faraway friends and family, a lack of finances, the need to work on holidays, and the constant lockdowns due to COVID-19 — any or all can make things seem bleak, to put it mildly.

To better help you manage holiday anxiety and depression, be sure to devote some time to self-care, for your own good as well as that of others. 

Tips for Limiting Depression

Use some of these tips to help lessen holiday depression.

• Exercise your body every day. It’s good for the body and the mind.
• Exercise your mind. Read. Do puzzles. Whatever you find mentally stimulating.
• Be realistic about the holiday and that it can bring both highs and lows.
• Find some humor in every day.
• Face your fears, head-on. Seek help if you must.
• Be active. That can include exercise, but it also means being engaged.
• Cook healthier meals, and make healthier food choices. Fruits, vegetables, whole grains, lean proteins — all are good.
• Look for ways to help someone in need. Helping others can do wonders for the spirit.

Make your holiday less stressful by considering the following:

• Ask your family’s input in your holiday planning.
• Delegate planning, decorating, dinner, games, and more.
• Use disposable dinner plates and silverware. No one wants to wash dishes all day. Plus it can minimize the potential spread of COVID.
• Spend the holidays at home this year and invite only close family members, to keep things safer and follow recommended guidelines.
• Resist the urge to be perfect in your holiday planning.
• Cut your holiday card list in half or more.
• Stress the real meaning of the season.
• Avoid maxing out credit cards and buy what you can afford. If you cannot afford to buy a lot, buy a little and be happy you could do that much.
• Draw names instead of buying everyone a seasonal gift.
• Do not clean, decorate, shop, cook, or bake until you keel over. Do a bit, and rest a bit. Take a nap, play a game, have a cup of coffee while calling an old friend.
• Talk about your feelings with a trusted, impartial person.
• Eat three well-balanced meals a day.
• Cut back on coffee and drink more water.
• Don’t be afraid to ask for help when you feel overburdened.
• Get at least eight hours of sleep per night.

It’s easy to go into overdrive during the holidays, but know your limits. If you are retired, you don’t need to and may not have the energy to run around like you did when you were 20ish. Take frequent rest breaks to recharge. 

Avoid situations that cause you stress. If shopping during peak times is aggravating, for example, consider curbside pickup. 

Also be sure to spend time doing what relaxes you, whether that means a bit of pampering, reading, watching a funny movie, or whatever it is that provides a small, healthy escape.

Always remember what is essential in your life and that the holidays are not all about buying and shopping for gifts. Try to remain within your budget of spending. Talk with immediate family about alternatives for the season. Make a list of beloved traditions, and ditch the ones that no one cares about. Avoid the non-essentials. Examine what matters the most. 

For your sake and that of your loved ones, do your absolute best to stay mentally healthy and alert to possible signs and symptoms of holiday depression. If substance use is interfering too heavily with your day-to-day life or during the holidays, it may be time to consider alcohol treatment options. Asking for help is not a sign of weakness; it takes strength and commitment. 

Author Bio: Patrick Bailey is a professional writer mainly in the fields of mental health, addiction, and living in recovery. He attempts to stay on top of the latest news in the addiction and the mental health world and enjoys writing about these topics to break the stigma associated with them. We’re

Sources

http://www.history.com/topics/christmas/history-of-christmas

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

http://www.womansday.com/health-fitness/wellness/g2044/how-to-have-a-stress-free-christmas/

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/holidays.html

https://www.thecourage.com/the-most-important-thing-you-will-do-this-christmas/

September marks Suicide Prevention Awareness Month. According to NAMI, 41,000 individuals are lost to suicide each year. This is a time to share stories, support one another, and become an advocate to end the stigma around mental health. Here’s a couple ways to get involved here in KC:

Speak Up Walk   

When: Sunday, September 16th

Where: Garmin Campus, Olathe, Kansas

Registration will be accepted until the morning of the walk.

Registration and Frequently Asked Questions

Why support Speak Up? “Our passionate hope is that Speak Up will provide quality education and awareness in our community and bridge the communication gaps between community, schools and parents.” Learn more about Speak Up

Out of the Darkness Greater Kansas City Walk  

When: Saturday, October 6th 

Where: Berkley Riverfront Park

Online registration closes at noon the Friday before the walk. However, anyone who would like to participate can register in person at the walk from the time check-in begins until the walk starts. Registration is free and open to the public. Walk donations are accepted until December 31st.

For more information on contacts to call click here.

Why support Out of the Darkness? “When you walk in the Out of the Darkness Walks, you join the effort with hundreds of thousands of people to raise awareness and funds that allow the American Foundation for Suicide Prevention (AFSP) to invest in new research, create educational programs, advocate for public policy, and support survivors of suicide loss.” Learn more about American Foundation for Suicide Prevention.

Do you remember your favorite birthday?
What made that day so special?

For me it was my eighth birthday, the day I finally got my first bike. I remember coming home from school to find my dad putting my new ride together. He had
taken off work early to make sure my bike was ready for me. I can still see that bike clear as day in my mind, with its metal gleaming and its black and gold banana seat, and I can still remember how happy and cared for my dad’s actions made me feel.

Today I’m happy to be a part of the Depression and Bipolar Support Alliance’s 33rd birthday and to ask you to join me in making a special birthday gift on behalf of the decades we’ve spent providing hope, help, support, and education to improve the lives of the people we serve.

When we blow out our birthday candles, we’ll be wishing for an increase in accessible peer support networks that ensure the 21 million individuals living with a mood disorder can feel as supported and loved as I did when I came home to my very own bike all those years ago.

I am excited about what DBSA is building, and I hope you decide to join me in helping to make our birthday wish come true!

Sincerely,
Michael Pollock
Chief Executive Officer

At birthdays, it’s also important to look back and celebrate accomplishments. Here are some recent events DBSA is proud of…

The New York Times reached out to DBSA to provide the peer perspective on how to help individuals dealing with thoughts of suicide for its front-page article on the highly-publicized losses of Kate Spade and Anthony Bourdain.

DBSA’s draft language for the PEER Act, which has been rolled into the Mission Act, passed in the U.S. Senate and House of Representatives. Signed into law, this bill authorizes the hiring of peer specialists in 50 Veteran Administration primary care settings.

Charity Navigator listed DBSA as one of the top organizations addressing suicide prevention and mental health.

We can only convert our birthday wish into action with your support.

Guest blog by Brad Krause from SelfCaring. 

Image via Pixabay

Being Your Own Boss Can Bring Freedom, Flexibility

Today, aspiring entrepreneurs can launch a business without a lease or landline. Indeed, it seems all it takes to start a small business in the current climate is an idea and an Internet connection.

But don’t draft your resignation letter just yet. Although 15 million Americans were self-employed in 2015, accounting for 10.1 percent of total U.S. employment, roughly 20 percent of new businesses fail in their first year and around half don’t make it to their fifth birthday. So it’s important to evaluate whether you have what it takes to succeed as a long-term entrepreneur.

The Ups and Downs of Entrepreneurship

Considering you’ll probably be doing everything from marketing to maintenance as a small business owner, being your own boss requires a few key personality traits, such as adaptability. You should also be comfortable confronting conundrums and adept at finding solutions quickly. Finally, you have to be equally at ease with risks and routines. After all, you are taking a chance by going out on your own. But the fact that you no longer have to answer to anyone else means you’ve got to have the disciple to stick to a schedule, meet deadlines and cover your new business’ bills as well as your own.

That being said, self-employment can be an ideal option for people who want or need the freedom to set their own schedules, work at their own pace, and choose their clients and colleagues. Such flexibility could fit people with physical health conditions, family obligations, or mood disorders — such as anxiety and depression — that might make it difficult to work for someone else or thrive in a traditional work environment.

But self-employment can have its downsides for anyone, regardless of their circumstances. For instance, your income isn’t guaranteed, which can create anxiety. Setting your own schedule may also become its own source of stress because it can be difficult to strike a healthy work-life balance. You may also have to handle your own health insurance, retirement savings, and vacation scheduling, among other administrative details. So it makes sense to research resources provided by freelancer advocacy organizations and other sources to learn more about the less-obvious aspects of being your own boss.

Getting into the Gig Economy

So starting smart does require more than an idea and Internet connection if you want your new business to have staying power. At the same time, you don’t necessarily need an extensive business plan and substantial seed fund to get going. Starting small can be a great way to ease into entrepreneurship.

For instance, you can experiment with the gig economy while holding down another job.  The gig economy is generally defined as a framework where people are hired, often through digital marketplaces to work on demand, according to the U. S. Bureau of Labor Statistics. And it could include people operating an after-hours business while working a more permanent part- or full-time job, working for a variety of clients to cobble together a living as a full-time freelancer, or toiling as one of the many students, parents or retirees taking on tasks only when their schedules allow.

That variety makes the size of the gig economy difficult to measure definitively. But one survey from Intuit Inc. and Emergent Research showed an estimated 7.6 million Americans will be regularly working in the on-demand economy by 2020, more than double the 3.2 million working on demand in August 2015.

So the gig economy is expanding, and it’s also providing a launch pad for many professionals who want to parlay their passions into permanent paychecks. If you’re craving a career that offers you the freedom and flexibility to chart your own course, consider becoming your own boss. A small start could someday become big business.