Phoenix Mental Health and Wellness of Arizona

If you’re feeling a little overwhelmed about a busy holiday social schedule with family and friends, take a deep breath. 😤 Focus on your health routine 🍃 Many holiday traditions revolve around food. During the holidays, you may stay up late telling stories around the dinner table. You might eat less healthy foods and drink more than you usually do. That can be tough on your body. Solutions: Just because it’s the holidays, it doesn’t mean you need to drastically change your habits. But here are some healthy ones to keep in mind: Keep your sleep schedule intact. Make sure you’re getting at least seven hours of sleep each night. Being well rested is great for your physical and emotional health. Sneak in some exercise. If you go away for the holidays, pack your sneakers so you can go for a walk or a run. Or, if you’re sticking around, see if your gym has a holiday class schedule. (You can even exercise without leaving your home.) Or plan a fun activity that gets your whole family moving. Good options: Play soccer in the yard, go bowling, take a hike. Know your limits 🕰️ Figure out what to do when your stress level spikes. Give some thought to exactly what it is that makes a moment stressful. Know when you need to walk away from family members, friends or your spouse to keep the peace. Solutions: Ask yourself the following questions before family (or friend) gatherings: How do I want to handle stressful situations with my loved ones? And how do I want to feel? #holidaystress

Here are 8 healthy ways to help youth safely navigate the digital world: 👉 Define boundaries. One of the simplest ways is to limit their use of social media. Consider which sites, if any, you’re comfortable with them using and how. Clearly communicate your expectations, including the consequences of not meeting them. 👉Monitor their activity. There are several ways you can do this. For example, you might require them to add you to their social media groups so you can see their interactions. For social media accounts, ask them to allow you to follow their feeds to monitor their activity and potential trolls. It’s also helpful to require them to be in a shared area of the home when using the internet. Also, consider blocking sites that may cause them distress and let them know it’s OK to ask you questions. 👉Be realistic. Adolescents often find ways around parental rules and controls, such as keeping more than one social media account. 👉 Teach them security. What you post or say online can be difficult to take back. Many people can read, screen-grab, share and forward it. Encourage them to think carefully before posting or sending anything. 👉Set friend guidelines and privacy settings. Encourage them to use privacy settings to limit who can see their content and contact them. They should accept requests only from people they know and trust and keep their passwords private. 👉Be responsible and respect others. Help them understand anything they search for, share or post digitally can be tracked, copied, saved and shared. Make sure they know messages, videos and posts on any digital platform can be easily copied and shared. Encourage them to pause before they send, post or share anything, especially if they’re feeling strong emotions at the time. A good guideline is if they wouldn’t say it in person, they probably shouldn’t post or send it. 👉Share information. If they do come across something unsettling, talk to them about it in an appropriate way. Listen and answer any questions they may have. By staying calm and compassionate, you can help them process and move forward. 👉Help prevent cyberbullying. Make sure they know what cyberbullying is — using email, text or social media to purposely embarrass or hurt someone — and encourage them to tell you or another trusted adult if they are targeted or if someone else is. Set clear consequences if they participate in bullying behavior. (See “Bullying

Imagine you’re walking down the street on a tough day. Suddenly, a butterfly flits across your path, making you smile. As you start walking again, you realize you feel a bit lighter. Then, as you head into your favorite coffee shop, someone holds the door open for you. Maybe you let out a breath you didn’t even realize you’d been holding in. A little more weight lifts off your shoulders. 🏋️♀️ That’s the power of gratitude. The more we take time to notice the small things that make life worthwhile, the more we end up appreciating. 🧠 Ideas: Keep a gratitude journal Focus on the little things Try a meditation Send thank-yous Make gratitude a habit #gratitude #mindful #meditation

🍂 Secret #1: Keep your expectations in check Longing for drama-free holidays? It’s best to let that idea go. Holding on to the fantasy of a totally smooth holiday will just set you up for disappointment. Instead, recognize that everyone has flaws. (That includes you.) If you go into the holidays expecting perfection from anyone, you might find yourself being overly critical, she notes. You might get caught up in a cycle of finding fault instead of just enjoying the moment. Solutions: “Take the judgment out of the holidays,”. Instead, pay attention to all the good things that are right in front of you. Those could include delicious food, funny stories or a cookie swap with close pals. Try to go with the flow and enjoy the moment. 🍂Secret #2: Take a breather from social media Life is not a seasonal TV movie. But some people you’re connected with on social media might make it look that way. You scroll through posts on your phone and see perfectly decorated homes, fun parties and happy family gatherings. It’s easy to feel like your own festivities aren’t measuring up. But try not to compare your celebration to what you see on social media. And remember that social posts don’t always reflect real life either. Solutions: Try doing a social media detox during the holidays. Here are some ideas: Make it a point to power down your screens when you meet up with friends or family. Place your laptop or tablet in a drawer for a few days. Temporarily remove the social apps from your smartphone. 🍂Secret #3: Set a holiday spending budget Do your family or friends have their own holiday culture and rituals? Maybe it’s handmade decorations or big dinners around a crowded table. Maybe it’s a pile of well-wrapped gifts. Traditions play an important part in your life and keep you connected to your past. Don’t buy alone: Go in on a shared gift with other family members or friends. Buying one gift together might help cut down on the cost of bigger surprises. Buy local: Getting gifts from your local area helps save on shipping costs. Buying local also benefits your neighbors who own small businesses. Buy used: Shop on online marketplaces, used bookstores or charity shops to find gently loved items. #holidays #holidayswithfamily #holidaybudgets

The stories we tell ourselves shape our thoughts and emotions. We can just as easily uplift ourselves as we can bring ourselves down. Practicing positive affirmations encourages us to focus on our strengths and potential, helping us to challenge unhelpful thoughts. 🧠 😀 Positive affirmations are meant to be short, powerful statements that genuinely reflect your strengths, goals, values and desired areas of improvement. They often start with “I can,” “I will” or “I am,” and help you feel more confident and optimistic. For example: I can make healthy choices I can learn new things I will be kind to myself I will not compare myself to others I am worthy of love and respect I am stronger than my worries I matter I choose to focus on what I can control My past does not define me Today is a new day with new opportunities #affirmations #kindthoughts #youmatter

Tips for fighting SAD: Get as much sunlight as possible. While scientists don’t know exactly why SAD occurs, they do trace it to circadian rhythm shifts: The body’s “clock” is different when there’s less sunlight. While it can be cold during the winter months in places where SAD is most prevalent, it’s important to get outside as much as possible. Take a hike in nature, walk around your neighborhood or try a new winter hobby, such as fat-tire biking or snowshoeing. Also, arrange your home or office so you can sit by a window. ☀️ Consider vitamin D. While the science isn’t completely settled on vitamin D, it’s thought to promote serotonin activity. People in northern climates get less vitamin D from sunlight, and food alone might not give your body all it needs. Ask your doctor about taking vitamin D supplements. 🧘♀️ Get some exercise. Physical activity isn’t just good for your body; it’s also good for your mind. Research shows all types of exercise have immediate and long-term antidepressant effects — and it’s even more effective as you age. 🤳 Connect with friends. Look for ways to connect even with those far away. Just be sure to avoid talking about your problems too much. While friends can be great listeners, dwelling on negative feelings together (called “co-rumination”) can actually make depression worse. So be sure to support each other. But find friendships that distract you from the negative and make you feel positive emotions. #seasonaldepression #vitamind #connectingwithfriends

November 13 is World Kindness Day, part of the World Kindness Movement’s mission to inspire individuals toward greater kindness by connecting nations to create a kinder world. 😀 ❣️ Japan initiated this not-for-profit movement in 1997, and today at least 35 member nations participate globally. The idea is to remember the power of kindness to bring people together and create a kinder world. Sounds nice, doesn’t it? But does being kind and practicing kindness make a difference? The short answer is “yes.” The longer answer is … ❣️Choosing to be kind(er) With so many benefits, it seems, it’s in everyone’s best interest to promote kindness. Here are some ways to get started in the short term and throughout life. ❣️Do something — One of the best things about being kind is that there are countless ways to do it, so you can choose what feels right for you. Whether it’s a random or intentional act, spontaneous or planned, helping a friend or a stranger in need or with no need, being kind can take seconds or hours, cost money or be free. ❣️ Be welcoming — Help make a positive difference in another person’s day-to-day life by helping them feel seen, safe and welcomed. It can be as simple as greeting a passerby, sitting next to a coworker you don’t know at a team meeting, or introducing yourself to a new neighbor. ❣️Stay curious — Most people want to be treated with kindness and care and to feel included. Yet, what that means varies from person to person. Do your best to treat others as they prefer to be treated and respect personal boundaries. If you’re unsure, ask them. Also do your best to appreciate and make room for people who have different ways of seeing and living in the world. #worldkindnessday #kindness #love

Pumpkin Patch Adventure 🎃: Find the perfect pumpkin to carve or decorate! Leaf-Peeping Walks 🍂: Explore local trails and soak in the colorful foliage. Apple Picking 🍏: Grab some fresh apples straight from the orchard and make a pie! Bonfires & S’mores Nights 🔥: Cozy up by the fire with marshmallows and good company. Corn Maze Fun 🌽: Get lost in a corn maze and challenge your navigation skills. DIY Fall Wreath 🍁: Get crafty and create your own fall-inspired wreath. Hot Cocoa & Movie Marathon 🎥: Snuggle up for a day of classic fall flicks and warm drinks. Visit a Haunted House 👻: For the thrill-seekers, nothing beats a spooky haunted house. Take a Scenic Drive 🚗: Head out to see the best fall views and snap some insta-worthy pics. Bake Pumpkin Treats 🧁: From pumpkin spice muffins to pies, get baking! #fallactivities

🤕 Stress is a natural part of life, and how we choose to manage it is critical to our wellbeing. Chronic or extreme levels of stress can negatively impact physical and mental health. The cardiovascular, endocrine, respiratory, reproductive, gastrointestinal, nervous and muscle systems can all be impacted. Mindfulness and relaxation techniques provide ways to redirect your thoughts back toward the present moment and allow you to experience it in a nonjudgmental way. Mindfulness exercises There is no one definitive way to practice mindfulness. There are many techniques to allow the mind to connect with the present moment in a state of “focused relaxation.” • Find a comfortable place and sit quietly. Focus on what it feels like to breathe in and out. Relax your mind and dismiss other thoughts. If your mind does begin to wander, don’t judge yourself. Gently redirect your thoughts back to the exercise. A silently repeated word or “mantra” may help. • Be present. Pay attention to your body and your senses. If there is something you feel, smell or hear, allow it to happen and pass without judgement. The same goes for your emotions. Identify and name them as you experience them and, once again, allow them to happen and pass without judgment. – Practice being present in your relationships, at work and by yourself. Push aside thoughts about your to-do list, future events and things in the past. Try keeping your thoughts on the here and now. – When you find yourself experiencing urges or cravings, take note of how your body feels at that precise moment. Then, rather than vaguely hoping that the craving will pass, take a more definitive stance; this craving will pass! Practicing mindfulness might not seem particularly relaxing at first, but in time it may expand your self-awareness, your acceptance of a wider range of experiences, and your ability to be at peace with yourself! #stress #stressawareness #mindfullness

Parents and caregivers play a crucial role in a child’s growth and development. The interest you show, your interactions with them and the guidance you provide all matters. These elements and more help influence how your child thinks, feels and interacts. 🏌️♀️ Be involved. What being involved means to you depends on your situation and the child’s age and stage. However you show up, it’s important to do so. Research shows children whose fathers are actively involved, nurturing and playful tend to have better control over their emotions and behavior and do better in school. 🏋️♀️Establish and be confident in your own style. Stereotypes in many cultures cast women as warm caregivers and men as distant providers. Maybe that works for you and your partner, if you have one, maybe it doesn’t. The reality is, you and your co-parent, if there is one, can define your roles in the way that works for you both. 🏄♀️ Work as a team. If you’re raising the child with a partner, whether you live together or not, your child will benefit from your cooperation. Be as consistent as possible regarding expectations and rules for the child. 🚶 Avoid putting your child in the middle or trying to gain favor. Instead, communicate openly, kindly and constructively. Work together privately — out of the child’s earshot — to make important decisions and resolve disagreements. #beingadad #tipsandtricks #caregiver