Mental Health with Dr. Cindy Ross

Today’s topic is on Mental Health and I thought I would show you a glimpse of my daily routine.

As many of you know through the years I have been a workaholic which meant every bit of 18 hours per day, drinking more than a pot of coffee in 24 hours, and taking no time for self-care. 

I decided this was my year to take control of my physical and mental health and I adopted a new routine that includes reading, journaling, meditation, and yoga. Of course, I still hit the gym but my focus has changed to living my best quality of life and getting my body back into a state of balance with zero joint pain.

So today I want to discuss ways you can achieve balance in your life

First and foremost you need to know where you stand with your bloodwork to see if you are deficient in 

-Vitamin D

-Vitamin K

-B Complex

-Low Zinc & High Copper

-Magnesium

-Omega 3S

Ways to get more of these in your lifestyle, 

Vitamin D, of course, sun 30-45 min a day is optimal, and also fish such as Salmon

Vitamin K can be found in dark leafy greens 

I have talked about this before, if you are low in Zinc it can cause Anxiety

Magnesium is another one, if you are deficient it can also add to anxiety and depression.

Make sure you are getting in your Omegas for brain health, eating fish high in EPA & DHA will do the trick.

Remember your gut has to be balanced for you to absorb these vital nutrients.

You are what you eat, put the good stuff in. 

Now let’s talk about your daily routine. You are in control of your life, remember every choice you make affects your mental health.

Working, cleaning, cooking, working out, and taking care of family members are just a few of the things that we do every day, and it’s easy to feel overwhelmed. It can feel impossible to mark everything off your to-do list, especially if you’re struggling with a mental health condition like major depression, substance use disorder, or traumatic stress disorder.

By establishing a daily routine, we can set aside time to take care of tasks and focus on our mental and physical health.

It takes 21 days to form a new habit, and the same goes for a routine. If you set and stick to a new plan for three weeks, there’s a good chance you’ll stick to the routine for a long time. When it comes to mental health, here’s how a daily routine can make a significant difference. 

* Stick to a morning routine.

* Avoid hitting the snooze button.

* Take periodical breaks throughout the day.

* Schedule time to be alone.

* Take note of one important thing you’re grateful for.

* Stop working at the same time every day.

Additionally, set aside time to focus on your physical health. You don’t need to spend hours in the gym every day to enjoy the benefits of exercise. If you’re short on time, scheduling a few minutes of high-intensity interval training (HIIT) can boost your self-esteem, improve your mood, and provide numerous mental health benefits, according to the National Institute of Mental Health.

While routines can improve your mental health and provide wide-reaching psychological benefits—from alleviating symptoms of mental disorders to managing insomnia—they aren’t a cure-all for mental health issues. In addition to creating a routine, individuals experiencing mental health symptoms should explore other treatment options, including:

Therapy: 

I’m a huge advocate for therapy. Therapy has helped me many times throughout my life individually and my marriage. 

Working with a qualified therapist, psychologist, clinical social worker, or mental health counselor can help individuals with mental illness learn valuable coping mechanisms, manage symptoms, and build resilience. As one of the more effective forms of psychotherapy therapy, cognitive-behavioral therapy helps patients take control of their emotional health by changing patterns of thoughts and behaviors.

If you have any questions or if you are ready to get started call my office at 251-949-2220 or visit my website www.lifewellnessforever.com

Make sure to tune into the Health Buzz with me as your host next Wednesday and I will dive in deeper on Mental Health.