Category: Uncategorized

What is Mindfulness and How Does it Help You?

Alyssa Mandel What is Mindfulness and How Does it Help You_

Mindfulness is, in a sense, “single-tasking” as opposed to multi-tasking. Mindfulness takes many forms, but all of them are very specific disciplines that require practice to master. Mindfulness is difficult for some because of the fast paced world that surrounds us today. It can be challenging to just stop and observe a moment of silence. Mindfulness helps you learn to discipline your thoughts allowing you to become more comfortable with silence. Here are three simple exercises to help you become more mindful:

  1. Focus on your food

Next time you eat, try putting away your smartphone, book or magazine and simply focus on your food instead. Notice the taste, the texture, the flavor. Notice the way your teeth sound grinding through the food or the way it feels on your tongue. Feel the path it takes as it moves down your throat and the feel of the fork on your teeth as you take the next bite.

To learn more about mindfulness please visit AlyssaMandel.net

Sleep Hygiene and Mental Health

A close connection lies between mental health and sound, sufficient sleep. Lack of sleep has a profound impact on mental health and the psychological state. The connection goes both ways; those with mental health have a greater likelihood of suffering from sleep disorders such as insomnia.

Sleep deprivation is an issue in many nations, but people who have mental health experience a much larger chance of daytime grogginess. While between ten and eighteen percent of general adults in the U.S. complain of chronic sleep issues, such problems persist in fifty to eighty percent of those patients seeking treatment in an average psychiatric practice.

Understanding the link between sleep and mental health is useful when considering sleep hygiene and its effect on psychiatric conditions. A ninety-minute span in a person who experiences regular sleep contains the process of cycling between two major sleep categories: quiet and rapid eye movement, or REM, sleep. In quiet sleep, muscles relax, the temperature of the body lowers, and breathing and heart rate slow. The deepest part of this stage of sleep permits the production of physiological alterations to boost immune system function.

In REM sleep, people dream. Blood pressure, breathing, heart rate, and body temperature rise to those levels experienced during the waking hours. Studies indicate that REM sleep improves memory and learning as well as the contribution to emotional health in a variety of complex ways. Disruption of sleep has been shown to wreak havoc in the brain’s functioning. It impacts levels of stress hormones and neurotransmitters, impairs emotional regulation as well as thinking, and can amplify the impacts of psychiatric disorders.

A variety of lifestyle changes for sleep and mental health exist to affect insomnia in addition to psychotherapy, behavioral strategies, and potentially necessary medications. Limiting caffeine, alcohol, and nicotine near bedtime is one. Participating in a routine of aerobic activity has shown to help people achieve sleep more quickly and experience longer bouts of deep sleep.

Sleep hygiene is a big factor in achieving a healthy sleep schedule and a healthier mental state. This refers to a variety of tips such as setting the ideal scene for sleep and using the bedroom solely for such activities as sleep. For overall health, keep things calm, dark, and soothing.

Understanding the Difference Between Anxiety and Depression

Alyssa Mandel The Difference Between Anxiety and Depression (1)Two of the mental health conditions that most people are aware of are anxiety and depression. However, when asked to explain the difference between the two, some people are at a loss. This is due in large part to the fact that there are many symptoms that overlap. Also, many people with depression are also diagnosed with anxiety and vice versa.

So how does one know how to make a distinction between the two? In order to answer this question, it is necessary to understand exactly what each of these disorders are and then make a comparison between the two.

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Mental Health Benefits of Yoga

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Yoga has become increasingly popular in the last 30 years for a variety of reasons. Studies since 1970 have shown that yoga has beneficial effects on both the body and the mind. Although some of the ways yoga does this are apparent through relaxation and breathing techniques, some of the mental health benefits are less obvious.

Regular yoga practice has been linked to decreased depression and stress. It has also been shown to improve mood, sleep quality, and confidence. These improvements can have effects on many facets of the individual’s life and mental health. In order to obtain the maximum benefits from yoga, individuals should practice yoga between three and seven days a week for at least fifteen minutes at a time.

 

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Benefits of Pet Therapy

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Did you know our furry friends can provide therapy for us? Pet therapy is a rapidly going trend, and we’ve seen a number of different animals provide comfort to humans. Dogs and cats are the most common therapy pets but, horses, guinea pigs, and other animals can qualify as well. Pet therapy is an interaction between a person and a trained animal (guided by a handler). This type of treatment helps those with a physical or mental illness cope or overcome their health problems. For example, therapy dogs and their handlers make visits to hospitals and interact with patients. After interacting patients feel happier and are less focused on their illness.

 

To learn more about pet therapy visit Alyssa Mandel’s blog.

Skills Every Social Worker Needs

Alyssa Mandel Skills Every Social Worker Needs

Social work is a profession that requires its workers to provide many different types of services. Some of the services a social worker can provide include, helping individuals apply for social services, counseling, and other clinical services. Social workers help the disadvantaged navigate day-to-day life and more significant issues they may face. Working within this field requires you to have a broad skill set that transcends a variety of situations. Here are a few skills that can help you succeed as a social worker.   

Communication

While working in this field, you’ll interact with people every day; this makes it crucial to have excellent communication skills, both written and verbal. Keeping detailed and organized reports as well as notes helps you manage cases for your clients. It can also come in handy for supervisors when evaluating your work. The ability to also connect verbally with a variety of clients is important to the overall success of a case.  

Dependability

In a difficult situation, your clients will look to you for guidance and strength. It’s your job to build a level of trust with your clients and be there for them when they need you. Sometimes you might have to respond to a client at different hours of the day, and even if a client does something you don’t agree with you still have to support them, regardless of the situation.

 

 

 

To read more visit Alyssa Mandel’s blog at AlyssaMandel.com/blog

Quick Tips for Managing Stress

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Stressed out? It’s easy to get overwhelmed when trying to balance work, a social life, and family. But don’t worry it happens to everyone. Stress in small amounts is a good thing, and it can even make you more productive. However, you should be cautious about carrying too much weight on your shoulders. If not treated, chronic stress forms quickly, leading to anxiety, insomnia, and high blood pressure. Luckily, it’s easier to reduce your stress levels than you think! Use the tips below to keep your stress at a healthy level.

 

Take a Break.

A taking a break can make all the difference when trying to reduce your stress levels. When feeling overwhelmed, the American Psychological Association recommends taking at least a twenty-minute break. Clear your mind by listening to calming music, going for a walk, or reading a book. Stepping away for a brief amount of time can also give you the opportunity to reset your mind. Who knows, you might even come up with new ideas for completing tasks or projects.

 

To find more stress management tips visit Alyssa Mandel’s blog at AlyssaMandel.com/blog