May is national mental health month. The purpose of Mental Health Awareness Month is to raise awareness and educate the public about: mental illnesses, the realities of living with these conditions and helpful strategies for attaining mental health and wellness. Although we are seeing less cases today than a year ago, the COVID-19 pandemic continues to negatively impact the lives of so many people. About 4 in 10 adults in the U.S. have reported symptoms of anxiety or depressive disorder, a number that has consistently increased from one in ten adults who reported these symptoms from January to June 2019
A KFF Health Tracking Poll from July 2020 also found that many adults are reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the coronavirus.
Just like with our physical health, there are things that can be done to help promote mental health. One thing that continues to be effective, is incorporating a simple mindful practice. Studies show that deep breathing and meditation are effective in activating a plethora of wellness hormones including melatonin, serotonin, endorphins, GABA, and DHEA.
A mindful practice does not require a lot of effort, just consistency. If you are just starting out, aim for 10 minutes. Before reaching for your phone first thing in the morning, or turning on the tv to watch the news, take a moment to appreciate the gift of a new day. With your eyes opened or closed, breathe in and out. Inhale through your nose, and take deep breaths that fill your entire chest. When you exhale, push the air out slowly through your mouth. Do this form of deep breathing for 5 minutes. Followed the deep breathing exercise with 5 minutes of meditation. When beginners hear the word mediation, it conjures images of a seated and stoic monk, in a unachievable state of quiet . Mediation can be the deliberate act of eliminating thoughts, or it can be a practice in which the focus is on a particular thought. In the morning, meditate on the intention that you want to create for the day. If you would like to have a day in which you feel less anxious or stressed, imagine what that looks like in your mind's eye. Take a moment to really connect with that feeling. When 5 minutes have passed, get up and begin your day. The benefit of any mindful practice is that it fortifies you with a sense of strength and calm, leaving you better equipped to face stressors throughout your day.
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