Stress Archives - MH Thrive

A Look Into the Impact of Marijuana on Productivity

mhthrive — Wed, 03 Apr 2024 08:55:44 +0000

Stereotypes and media portrayals of marijuana have painted a picture of total inactivity when it comes to its use. For decades, we’ve seen the classic “stoner” type showcased as a lazy, unproductive member of society. But is this the case for those who use marijuana either recreationally or medicinally? In this blog, we look at the latest research and statistics relative to the relationship between marijuana use and productivity.

Marijuana Usage Trends

Marijuana usage has been rising for decades now, especially among young adults and working professionals. This trend is partly attributed to its legalization in various regions and a shift in public opinion. Reports suggest a noticeable increase in marijuana consumption among college students and working adults, indicating a changing landscape of substance use in educational and professional settings. It’s no longer taboo to discuss smoking marijuana, nor is it rare to see students partaking before class or work. Due to this huge spike, it’s become more important than ever to investigate the effects of increased marijuana use.

What Are the Effects of Marijuana on the Brain?

Marijuana primarily affects the brain by interacting with the endocannabinoid system, which plays a role in quite a few critical functions, including memory, concentration, and motor coordination. Short-term cognitive effects of marijuana use include altered memory, reduced concentration, and impaired decision-making. Studies have shown that these effects impact tasks requiring high cognitive function, though individual responses will inevitably vary.

How Does Marijuana Impact Student Productivity?

Research indicates that regular marijuana use might negatively impact academic performance, leading to lower grades and decreased learning capabilities. A study by the American Journal of Drug and Alcohol Abuse found that students who used marijuana regularly had significantly lower GPAs than their non-using counterparts. On this same note, heavy marijuana use has been linked to increased absenteeism and a higher likelihood of dropping out of school. With these facts in mind, it stands to reason that marijuana negatively impacts student productivity to some degree.

How Does Marijuana Impact Professional Productivity?

In the professional space, the effects of marijuana on productivity can be equally concerning, just in a different capacity. While research in this area is still evolving, preliminary findings suggest that marijuana use impairs work performance, particularly in jobs requiring high levels of cognitive function or physical coordination. Professionals who use marijuana tend to experience difficulties in decision-making, problem-solving, and focusing on tasks. Now that we are seeing an increase in jobs related to marijuana or in the cannabis industry, it will be interesting to see how this varies for these specific roles.

Final Thoughts

While there is evidence to suggest that marijuana use negatively affects productivity in students and professionals, individual responses are going to vary. The need for further research in this area is evident, as understanding the full scope of marijuana’s effects is important for our society.

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home. If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help. To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

Keywords: Marijuana; Productivity; Marijuana usage; Medical marijuana

References

Maynard M, Paulson D, Dunn M, Dvorak RD. Relationship Between Cannabis Use and Immediate, Delayed, and Working Memory Performance Among Older Adults. Cannabis. 2023 Jul 5;6(2):22-29. doi: 10.26828/cannabis/2023/000153. PMID: 37484047; PMCID: PMC10361803.

McCartney D, Suraev A, McGregor IS. The “Next Day” Effects of Cannabis Use: A Systematic Review. Cannabis Cannabinoid Res. 2023 Feb;8(1):92-114. doi: 10.1089/can.2022.0185. Epub 2022 Dec 6. PMID: 36475998; PMCID: PMC9940812.

https://www.apa.org/monitor/2023/06/marijuana-effects-brain

https://www.bmj.com/content/382/bmj-2022-072348

https://nida.nih.gov/publications/research-reports/marijuana/how-does-marijuana-use-affect-school-work-social-life

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How to Build Resilience

mhthrive — Wed, 07 Feb 2024 08:42:34 +0000

Resilience is a skill that can be cultivated and honed over time, contrary to what many people believe. In fact, some used to believe that you were either born resilient or not. Fortunately, this couldn’t be further from the truth. When we talk about resilience, we’re referring to the capacity to bounce back from adversity and grow through challenges. It’s the ability to withstand setbacks and continue to thrive when faced with adversity of any kind. In this blog, we explore strategies and practices for building resilience to help you thrive in the face of challenges.

What is Resilience?

Resilience is essentially a dynamic process that constantly evolves throughout our lives. It involves emotional, mental, and physical aspects, all of which contribute to our ability to cope with stress and difficulty.

Resilient people share the ability to bounce back from challenges and setbacks, with minimal issues. They exhibit unwavering determination and a positive mindset, allowing them to maintain hope and optimism even during the toughest of times. They also possess strong problem-solving skills and adaptability, which help them find creative solutions when confronted with obstacles.

Ultimately, what resilient individuals have in common is their ability to embrace adversity as an opportunity for growth and learning. They don’t resent or merely survive challenges; they use them to move towards greater strength and success in the future.

How to Begin Building Resilience

Develop a Growth Mindset

Embracing a growth mindset means believing that your abilities and intelligence can be developed with effort and learning. When you view challenges as opportunities for growth, setbacks become stepping stones on your path to resilience. Psychologist Carol Dweck coined the term “growth mindset” and explained how it can lead to greater resilience. To cultivate a growth mindset, be open to learning, embrace challenges, and see failures as valuable lessons.

Emotional Intelligence

Emotional intelligence involves recognizing, understanding, and managing your own emotions and those of others. By developing EQ, you can better cope with stress, build stronger relationships, and make sound decisions even in challenging situations.

Surround Yourself with Resilient People

To build resilience, actively nurture your social connections, and don’t hesitate to lean on your support network when needed. A strong support system can offer different perspectives and help you navigate difficult situations.

Don’t Expect Overnight Success

Rome wasn’t built in a day, and you can’t expect to become resilient overnight. Taking it one day at a time and setting and achieving realistic goals will boost your confidence and sense of control, two key components of resilience. It’s important to challenge yourself, but also to be mindful of setting achievable milestones. By breaking down larger objectives into smaller, manageable tasks, you can maintain focus and motivation, making it easier to navigate through adversity and setbacks.

Work on Your Problem-Solving Skills

Resilience isn’t about avoiding problems but rather about tackling them head-on. Developing problem-solving skills is crucial for building resilience. When confronted with challenges, take a systematic approach by identifying the issue, brainstorming potential solutions, and implementing them. Over time, you’ll become more confident in your problem-solving abilities.

Adaptability and Flexibility

Being able to adjust to new circumstances and unexpected changes is a valuable skill. This requires an open mind, a willingness to embrace change, and the ability to pivot when necessary. By being adaptable, you’ll reduce the stress and anxiety that often accompany unexpected situations.

Positive Self-Talk

Negative self-talk erodes your confidence and leads to self-doubt during tough times. To counter this, practice positive self-talk by challenging negative thoughts and replacing them with more constructive and empowering ones. Affirmations and maintaining a growth mindset can be effective tools for promoting positive self-talk.

Learn from Failure

Failure is an inevitable part of life, and how we respond to it impacts our resilience. Instead of seeing failure as the end, view it as a valuable learning experience. Analyze what went wrong and use these insights to approach future challenges more effectively.

Embrace Stress

Stress is often seen as an enemy, but it can also be a powerful ally in building resilience. Eustress, or positive stress, can motivate you to perform at your best. By reframing stress as a challenge rather than a threat, you can harness its energy and use it to fuel your growth and development.

Find a Therapist

Sometimes, building resilience requires the guidance of a mental health professional. Therapy or counseling can provide you with the tools and strategies to navigate and overcome personal challenges. Don’t hesitate to get help if you’re struggling with severe stress or mental health issues. It’s a brave and proactive step toward building resilience.

Final Thoughts

Building resilience is a task that will set you up for success in the future. Inevitably, life will continue to throw challenges at us. Having the inner strength to face them and move on is a valuable skill that can be fostered over time. Resilience can change your life, from your mental health to your physical health.

We Can Help!

References

Joyce S, Shand F, Tighe J, Laurent SJ, Bryant RA, Harvey SB. Road to resilience: a systematic review and meta-analysis of resilience training programmes and interventions. BMJ Open. 2018 Jun 14;8(6):e017858. doi: 10.1136/bmjopen-2017-017858. PMID: 29903782; PMCID: PMC6009510.
https://hbr.org/2011/04/building-resilience
https://www.apa.org/topics/resilience

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Two Hours A Week Is Key Dose Of Nature For Health And Wellbeing, Study Finds

mhthrive — Wed, 22 Nov 2023 08:44:35 +0000

A study conducted by the University of Exeter, which has been published in Scientific Reports and funded by NIHR, has discovered that individuals who allocate at least 120 minutes in natural surroundings every week are notably more likely to report experiencing good health and heightened psychological well-being compared to those who do not engage with nature at all on an average week. Nonetheless, no such advantages were observed among individuals who spent less than 120 minutes a week in natural settings like town parks, woodlands, country parks, or beaches.

The research, which utilized data from nearly 20,000 participants in England, found that achieving the 120-minute threshold could be accomplished through a single visit or multiple shorter visits. This threshold was found to be applicable to both genders, people of varying ages, individuals from different occupational and ethnic backgrounds, residents of affluent and economically disadvantaged areas, and even those dealing with chronic illnesses or disabilities.

Dr. Mat White, who led the study at the University of Exeter Medical School, commented, “It is widely recognized that spending time outdoors in nature can have positive effects on health and well-being, but until now, we lacked a clear understanding of the optimal amount. Most of the nature visits in this research occurred within a two-mile radius of people’s homes, indicating that even visiting local urban green spaces can be beneficial. Achieving two hours a week is a feasible goal for many individuals, especially since it can be spread out over the entire week to reap the benefits.”

Furthermore, there is increasing evidence suggesting that residing in greener neighborhoods can contribute to improved health by reducing air pollution. The data used in this study was derived from Natural England’s Monitor of Engagement with the Natural Environment Survey, the world’s most extensive study tracking people’s weekly interactions with the natural world.

Co-author of the research, Professor Terry Hartig from Uppsala University in Sweden, added, “There are numerous reasons why spending time in nature may enhance health and well-being, such as gaining perspective on life circumstances, reducing stress, and enjoying quality time with friends and family. The present findings provide valuable guidance to healthcare professionals in recommending nature exposure to foster overall health and well-being, akin to guidelines for weekly physical activity.”

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How To Cope with Change

mhthrive — Wed, 18 Oct 2023 08:07:43 +0000

Change is an inevitable force that all of us endure throughout our lifetime. It’s a universal constant that can be both exhilarating and daunting; a rollercoaster of emotions for many. From shifting careers and relationships to adapting to new environments or facing unexpected circumstances, the only certainty in life is change itself.

Learning how to cope with change becomes a fundamental skill that can make the difference between thriving and merely surviving in the face of life’s ever-shifting tides. In this blog, we discuss what change is and offer guidance on how to best cope with it.

The Nature of Change

Change comes in a variety of forms, and in many cases is unannounced and unpredictable. Whether it’s a long-anticipated transition or an abrupt deviation from the norm, the emotional response it triggers can be intense and downright scary. Denial, resistance, fear, and anxiety are just a few of the emotions that can arise when confronted with change. Understanding the nature of these emotions and acknowledging them is the first step toward healthy coping.

Types of Change

Recognizing the different types of change can empower us to better cope and adapt. From planned changes to hurdles thrown our way, here are some common types of change that we encounter throughout our lives:

Planned Changes: These are the kinds of changes that we anticipate and consciously decide to make. Examples of this include changing careers or moving to a new city. While planned changes do offer a sense of control, they still require a good amount of adjustment and coping as we step into this new phase.
Transitions: Transitions are life events that mark a relatively large shift in our roles or identities. This could be becoming a parent, retiring from a long career, or marriage. Transitions often bring mixed emotions, as we say goodbye to one chapter while preparing for the next.
Unexpected Changes: Life has a way of throwing curveballs, usually when we least expect them. A sudden job loss or a relationship breakup are examples of unexpected changes that can be particularly challenging to cope with. These changes can trigger emotions like shock, disbelief, grief, and anxiety.
Developmental Changes: Developmental changes are simply the natural progressions we go through as we age. These changes might be physical, emotional, or psychological. Puberty, adulthood, midlife crisis, and entering the elderly stage of life are all examples of developmental changes that require us to adjust our self-concept and adapt to new realities.
Organizational Changes: In the professional space, organizations often change restructurings or leadership transitions. These changes can impact job roles, team dynamics, and work processes, making an impact on everyone. Coping with organizational changes involves not only individual adaptation but also navigating the dynamics of the larger group.
Cultural and Societal Changes: As societies evolve, cultural norms and values shift, sometimes leading to some major societal changes. Adapting to changing social dynamics or shifts in political landscapes can challenge our beliefs and perspectives, which is often uncomfortable.
Environmental Changes: Environmental changes, like natural disasters or climate-related shifts, often have profound effects on our lives. These changes require quick adjustments and resilience as we navigate immediate disruptions and work toward rebuilding. It can also be scary to not have any control over the situation.
Personal Changes: Personal growth and self-improvement are ongoing journeys that involve intentional changes for the better. Taking up a new hobby or pursuing a healthier lifestyle are just a few examples of personal changes that contribute to our betterment.

Understanding the specific type of change we’re facing can influence how we approach coping strategies. For planned changes, we might benefit from careful planning and goal setting. Unexpected changes might require more immediate stress-management techniques and a strong support network. Developmental changes, on the other hand, can be eased by self-reflection and seeking guidance from mentors. Organizational changes might call for effective communication and team-building skills.

Types of Coping

Problem-Focused: This approach directly tackles the root cause of distress. It involves methods like active problem-solving, planning, exercising restraint, and putting aside competing activities.
Emotion-Focused: Techniques such as positive reinterpretation, acceptance, finding solace in religion, and employing humor fall into this category.
Meaning-Focused: Individuals utilizing this approach employ cognitive strategies to discern and manage the significance of the situation, finding ways to make it meaningful and understandable.
Social Support-Seeking: This category involves seeking solace and assistance from one’s community to alleviate stress, whether through emotional support or practical assistance.

Embracing the Unknown: At the heart of coping with change lies the ability to embrace the unknown and walk forward with confidence. The uncertainty that accompanies change can be unsettling, yet it’s also an incredible opportunity for growth. Viewing change as a chance to learn and broaden our horizons can shift our perspective from fear to curiosity. This shift paves the way for resilience and adaptation.

Maintaining Perspective: When faced with larger changes, it’s easy to become fixated on the details and lose sight of the bigger picture. Maintaining perspective allows us to see beyond the immediate challenges and envision the potential positive outcomes that change can bring. Reflecting on past experiences of change can provide a roadmap of how we navigated similar situations and emerged stronger.

Flexibility and Adaptability: Coping with change requires a willingness to be flexible and adaptable. We must be open to bending our plans and expectations, as this is often required of us. Flexibility doesn’t imply giving up on our goals; instead, it suggests finding new routes to reach them. This ability to pivot and adjust is a hallmark of resilience.

Building Up Resilience: Resilience is the cornerstone of effective coping. It’s the capacity to bounce back from adversity, to find strength amidst challenges, and to use setbacks as steppingstones toward personal growth. Resilience isn’t an innate trait but a skill that can be honed through practice. Building a support network of friends or family can provide valuable resources when facing change.

Focus on Self-Care: During times of change, self-care becomes even more important. Taking part in activities that nourish the body and mind helps us manage stress and feel all around better. Regular exercise, balanced nutrition, mindfulness practices, and adequate sleep create a strong foundation for coping with change. These practices not only enhance our ability to adapt but also boost our quality of life, making everything easier to handle.

Master Mindfulness: Mindfulness can be a powerful tool for coping with change, though it is an art that requires practice. Ultimately, it allows us to observe our thoughts and emotions without becoming entangled in them, creating a sense of inner calm and clarity. Mindfulness enables us to respond to change with intention rather than react out of fear or resistance.

Be Realistic: Change often comes with a learning curve, and setting realistic expectations for ourselves is crucial for minimizing frustration. It’s okay to acknowledge that there might be challenges along the way and that not everything will go as planned. By letting go of the need for perfection and embracing a growth mindset, we create space for self-compassion and a more patient approach to our journey through change.

Seek the Help of a Professional: In some instances, the magnitude of change can feel too overwhelming, and coping might require the help of a professional. Therapists, counselors, or other specialized professionals can provide insights and tools for navigating change, especially when dealing with complex emotions or traumatic experiences. Seeking help is always a sign of strength and a proactive step toward effective coping.

Look For Meaning and Opportunity: Amidst the inevitable turbulence of change, there lies the potential for finding deeper meaning and opportunities. Change often prompts us to reevaluate our priorities and realign our paths with what is best for us both now and in the future. Reframing change as a catalyst for personal growth allows us to harness its energy to create a more balanced and healthy life.

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How to Keep Your Cool When Things Get Heated

mhthrive — Wed, 04 Oct 2023 22:07:13 +0000

In the heat of the moment, many people throw all regard for their composure out the window. This is commonly seen in conflict with parents, family, and even colleagues. Unfortunately, when this happens, irreparable damage can sometimes be done. This is just one of many reasons why keeping your composure is such an important ability to have.

Whether it’s dealing with daily stresses, unexpected challenges, or conflicts with loved ones, the power to stay calm can lead to better-improved relationships and a more peaceful state of mind. In this blog, we explore common situations that require a cool demeanor, and coping strategies for managing frustration and anger, and provide eight practical tips for maintaining your composure.

Common Situations That Require a Cool Demeanor

Life is rife with situations that can test even the most composed individuals. From traffic jams and work deadlines to disagreements with friends or family members, our ability to keep our cool can be challenged regularly.

Plus, unexpected emergencies and crises that occasionally pop up can trigger intense emotional reactions as well. Recognizing these situations as opportunities for growth rather than as threats to our peace of mind is the first step towards maintaining a calm demeanor in any situation.

Situations with Family
Workplace Conflict
Romantic Conflict
Interactions with Strangers

The Science Behind Keeping Calm

Understanding the science behind our emotional responses can empower us to regulate our reactions more effectively. When we encounter inevitable stressful situations, the brain’s amygdala triggers the “fight or flight” response, flooding our system with stress hormones like cortisol and adrenaline.

However, the prefrontal cortex, responsible for rational thinking and decision-making, can counteract this response when put into action. We can engage the prefrontal cortex via techniques like deep breathing, meditation, and positive self-talk. This way, we can intentionally induce a calmer state of mind.

8 Tips to Control the Situation

Don’t Feed the Fire: For heated scenarios with those we love, we often know exactly what to say to either trigger them or make them more upset. As tempting as it may be to let one of those comments fly, avoid doing so at all costs. This will only cause the situation to escalate and will create even more stress than there was to begin with.
Avoid Finger Pointing: Accountability is the best way to win over someone on the opposing side of an argument. Taking responsibility for any part that you may have played can quickly settle the other person. It makes it feel less like a blame game and more like a conversation. This is also important for your self-development, as taking accountability is an important skill to have.
Remain Neutral: If you find yourself in a situation where there are more than just two people involved, refrain from taking any one person’s side. This causes the isolated person to immediately become defensive, thereby worsening the situation. Even if you feel internally that one person is in the right, keep it to yourself for the time being.
Use Visualization: It might be helpful for you to imagine a calm and serene place when you feel stressed out by conflict. An example of this might be the ocean or your favorite hilltop view. This can help you mentally detach from the situation at hand. Just be careful not to do this mid-conversation as it could cause an angry response from the other person.
Refrain From Using Passive-Aggressive Statements: Most people can pick up on these kinds of comments quickly, and very few respond well to them. When you are already dealing with a heated situation, this is one of the worst things you can do.
Keep Your Facial Expressions in Check: Eye rolling and brow arching are two ways that we can quickly communicate how upset we are feeling in the moment. Other people see this and may become further enraged in most cases. Be mindful of how you come across to others.
Keep Communication at a Minimum: If you find that there is just no way that you can calm down in the moment, walk away and hold your tongue until you are less upset. Forcing yourself to communicate in the moment might worsen the situation and cause you to say something you do not mean or will regret later.
Put Yourself in Their Shoes: Regardless of the specifics of the scenario, empathy always goes a long way. Putting yourself in the other person’s shoes can help you understand where they might be coming from. You still might not agree with them, but it will at least give you insight into where their head is at.

Tips Especially for Parents of Teenagers

Parenting teenagers is often a rollercoaster of conflict and emotions, requiring an extra dose of composure at times. Ultimately, experiencing this conflict is normal and healthy in many situations. Teenagers are experiencing a new level of autonomy as they prepare to enter adulthood. With this, they often feel the desire to push back regarding rules and boundaries. While this can be hard to deal with, there are some strategies you can use to help guide you through this challenging phase of life.

Listen Actively: Pay attention to your teenager’s concerns and feelings without immediately offering solutions. Sometimes, they just need a listening ear without the added advice.
Pick And Choose Your Battles: Not every issue needs to become a major confrontation. Decide what truly matters and let go of minor disagreements. This will save you both time and energy.
Use The Golden Rule: Treat them the way that you want to be treated by them. You can do this by modeling the behavior you wish to see in your teenager. For example, if you are requesting that they speak to you in a calm tone, be sure to begin conversations with a calm tone as well. If you demonstrate effective communication, they are more likely to learn from your example.
Allow Them to Be Independent Within Reason: Allow your teenager to make decisions and learn from their mistakes. This allows them to learn a sense of responsibility and autonomy.
Be in the Know: Keep up with their social circles and online activities so that you can effectively guide them. This will help you understand their world and provide better guidance. Arbitrary advice is rarely helpful for teens as they are in a more self-centered phase of life. If the advice can be directly related to their current situation, they are more likely to internalize it.
Apologize When Necessary: If you lose your temper, don’t hesitate to apologize. It teaches your teenager the importance of accountability and humility.

Maintaining a cool demeanor in the face of challenges is a skill that can be cultivated through understanding and adopting practical strategies. Whether you’re dealing with everyday annoyances or navigating the complexities of parenting teenagers, these tips can help you stay calm and make better decisions in the moment. At the end of the day, it’s not about avoiding difficult situations, but about building the resilience to face them with composure.

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10 Habits of High Performers That You Can Incorporate Into Your Own Life

mhthrive — Wed, 02 Aug 2023 08:03:18 +0000

The key to personal growth is an innate desire to better yourself. Whether you currently consider yourself a highly organized person or you are on a mission to improve your habits, becoming a high performer is likely to benefit you both personally and professionally.

High performers are individuals who consistently excel in various areas of their lives. They possess a set of habits that contribute to their success and help them maintain peak performance. The good news is that these habits are not exclusive to a select few; anyone can incorporate them into their daily routine to enhance their own performance. In this blog post, we will explore ten habits of high performers that you can adopt to unlock your true potential.

1. Set Clear Goals For Yourself

Having goals is one of the best ways to ensure you are consistently moving forward. Each time you accomplish a goal, you can set a new one to work towards. People that are considered high performers understand the power of a well-defined target and use it as a roadmap for success. They outline their objectives, which helps them gain clarity, direction, and a sense of purpose. You can start by breaking down your long-term goals into smaller, manageable milestones, and set deadlines to stay focused and motivated.

An actionable way to do this is to use a planner or even a plain piece of paper. Writing down your goals by hand is a powerful way to reinforce them internally. As you accomplish each milestone, physically cross them out on the piece of paper. This visualization can help keep you on track and motivated.

2. Take Time To Plan Ahead

High performers are people that recognize the importance of effective time management. Most often, they will prioritize tasks based on urgency and importance, ensuring that they allocate their energy and resources to the most critical activities. You can develop a habit of planning your day in advance, creating to-do lists, and organizing your tasks based on their significance. This practice will help you stay organized and make the most of your time.

A simple way to get started with this is setting a time to wake up that will allow you to accomplish your morning tasks. In most cases, this will require you to wake up earlier than you currently are. Start small and set your alarm for 5-10 minutes earlier than you have been. Every few days, increase the amount of time until you are waking up early enough.

3. Remember That Learning Is Continuous

Lifelong learning is another common practice of high performers as they understand that knowledge and skills are the building blocks of success. Anyone looking to increase their learning can cultivate the habit by reading books, attending seminars, taking courses, or even simply engaging in meaningful conversations with experts in your field. The key is to embrace new information and challenge yourself to grow.

Joining an online seminar is a great way to get started, especially if you are not comfortable attending in-person at first. You can also explore peer-reviewed studies, watch YouTube videos, and spend time around others that are more successful than you.

4. A Growth Mindset Is Key

People that are high performers possess a growth mindset, which means they believe in their ability to develop and improve through dedication and hard work. They view challenges as opportunities for growth and setbacks as valuable learning experiences. You can begin to build a growth mindset by reframing failures as stepping stones to success and by embracing a positive attitude towards personal development.

5. Practice Self-Discipline Often

Self-discipline is non-negotiable when it comes to achieving goals. You cannot get to where you want to be without making sacrifices and saying no to certain people or things. People that are successful consistently follow through on their commitments, even when they don’t feel motivated. To become more like this, work to build self-discipline by establishing daily routines, setting boundaries, and avoiding distractions. Focus on the long-term rewards and learn to manage your impulses to stay on track.

6. Maintain a Healthy Lifestyle

We know that our physical and mental well-being impact our performance on all levels. High performers will prioritize their health by exercising regularly, getting enough sleep, and eating nutritious meals. Although this sounds simple, making this a daily practice can be difficult. It takes consistency, dedication, and a deep desire to be the best version of yourself. Try incorporating physical activity into your routine and be sure to make self-care a non-negotiable part of your life. A healthy body and mind are the foundation of high performance and will lead you down a path of greater success.

7. Stay Present Whenever Possible

High performers practice mindfulness to stay focused and reduce stress so that they can continue to work towards their goals. In order to become better at this, incorporate mindfulness practices like meditation or even taking short breaks to clear your mind. Rather than becoming consumed by what if’s or potential stressors, they keep their mind clear by remaining present. Practicing this can allow you to cultivate a greater sense of calm and concentration.

8. Surround Yourself With The Right People

You become the summation of those that you spend the most time around. High performers often surround themselves with positive, like-minded individuals who support their growth and success. They do this because they understand the power of a strong network and seek out mentors and peers who inspire and motivate them. If you want to become like them, work to build a supportive network of individuals who share your values and aspirations.

If you find yourself currently spending time around people that are unmotivated, lack work ethic, or are downright unproductive, you might consider removing yourself from these relationships. Finding friends or mentors that embody the traits you are looking to build within yourself will benefit you far more than spending time around those that do not.

9. Embrace Failure and Continue Taking Risks

Being successful in life requires a lack of fear when it comes to failing and taking risks. Failure is an essential part of the learning process and taking calculated risks can lead to great rewards. This could be personal, financial, or otherwise. You can work to develop the habit of embracing failure as an opportunity to learn and grow by stepping out of your comfort zone and taking risks that align with your goals. The greatest achievements often come from pushing past your limitations.

10. Remain Grateful At All Times

A grateful mindset will get you far in life and this is something successful people tend to understand. When you appreciate the progress that you have made, more opportunities tend to pop up. Practicing gratitude allows high performers to stay positive, maintain perspective, and find joy in the journey that they are on. Cultivate a habit of gratitude by starting a gratitude journal, expressing appreciation to others, or simply taking a moment each day to reflect on the things you are grateful for.

Incorporating the habits of high performers into your life can enhance your performance and unlock your full potential. Taking the time to put their practices into play will allow you to embody the traits that make them so successful. In no time, you will find that you yourself have become a high performer as well.

We Can Help!

If you are experiencing anxiety, depression, or stress a result of high performance and increasing work demands, we can help.

References

https://www.forbes.com/sites/carolinecastrillon/2022/01/19/5-proven-habits-of-high-performers/?sh=a77b13a5d94a

https://www.proquest.com/openview/ab90d584132dbc11bbdf9cc923b9d15f/1?pq-origsite=gscholar&cbl=49284

https://www.sciencedirect.com/science/article/abs/pii/S0957417409004904

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Petting Therapy Dogs Enhances Thinking Skills Of Stressed College Students

mhthrive — Wed, 07 Jun 2023 08:31:36 +0000

A dog might be the finest stress reliever available for stressed-out college students.

According to recent Washington State University research, programs that were only centered on petting therapy dogs helped anxious students think and plan more successfully than those that included incorporated conventional stress-management advice.

The study was released in the American Educational Research Association’s peer-reviewed journal AERA Open. The study found that stressed students continued to show these gains in cognitive functioning up to six weeks after the four-week program ended.

“It’s a really powerful finding,” Patricia Pendry, an associate professor in the WSU Department of Human Development, said. Universities are working very hard to support students who may be at risk for academic failure due to a history of mental health disorders or academic and learning difficulties. This study demonstrates that programs that emphasize giving participants chances to interact with therapy dogs are more successful for this demographic than typical stress management techniques.

The 309 students who took part in the study had their executive functioning assessed by the researchers. “All the big cognitive skills that are needed to succeed in college,” according to Pendry, include the ability to plan, organize, motivate, concentrate, and memorize.

Pendry’s research was a follow-up to earlier findings that stroking animals has physiological effects, lowering pupils’ short-term stress levels after just 10 minutes.

Students were randomly assigned to one of three academic stress-management programs that included various ratios of human-animal interaction and research-based academic stress management during the three-year study. Palouse Paws, a local branch of Pet Partners, a nationwide organization with over 10,000 therapy teams, provided the canines and volunteer handlers.

“The results were very strong,” states Pendry. “We saw that students who were most at risk ended up having the most improvements in executive functioning in the human-animal interaction condition. These results remained when we followed up six weeks later.”

Academic stress management workshops and programs are offered by several colleges, including WSU, for a long time. These frequently resemble college classes in that the students observe slide shows, pay attention to the expert, and take notes. They frequently cover techniques for increasing sleep, setting goals, or controlling stress or anxiety and are evidence-based courses.

These courses teach students how to manage stress, which helps them achieve because these are highly crucial issues, according to Pendry. Interestingly, however, research indicates that these instructional sessions may be less successful for students who are having trouble. These programs appear to be perceived by students as just another lecture, which is exactly what makes them feel overwhelmed.

Programs that promote human-animal contact assist struggling students by allowing them to unwind while talking and reflecting on their worries. They are more likely to unwind and handle these pressures through stroking animals than to become overwhelmed. According to Pendry, this improves pupils’ capacity for thought, goal-setting, motivation, concentration, and memory of what they have learned.

She claims, “If you’re stressed, you can’t think or take up information; learning about stress is stressful!” Animal sessions assist kids in developing positive attitudes and behaviors in addition to modifying their behavior. “You can’t learn math just by being chill,” Pendry explains. “But when you are looking at the ability to study, engage, concentrate, and take a test, then having the animal aspect is very powerful. Being calm is helpful for learning, especially for those who struggle with stress and learning.”

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Stress and Anger Can Intensify Heart Failure

mhthrive — Wed, 22 Mar 2023 09:38:17 +0000

Mental stress and anger can have medical repercussions for people with heart failure, a new report has revealed in the Journal of Cardiac Failure.

Heart failure is a life-threatening cardiovascular disease during which the heart breaks or weakens. This may cause a diminished ejection fraction, during which the heart muscle pumps out less blood than is typical.

For individuals who have heart failure with diminished ejection fraction, a recent study shows that stress and anger can have a negative effect on diastolic function. Diastolic performance is a measure of the heart’s strength to relax and refill between muscle contractions, providing a sign of mortality risk.

For a week, participants in the study answered questionnaires about their stress, anger, and damaging feelings daily. Participants then completed a standardized mental stress protocol, in which they solved difficult arithmetic problems and described an anxiety-provoking event. They were also given echocardiograms to check for any changes in their diastolic function at rest.

Patients who reported having felt angry found that their diastolic heart rate wasn’t as strong when measured at the beginning of the stress test. Most of the sufferers had a decrease in early output, while their diastolic pressure increased.

“Mental stress is common in patients with heart failure due in part to the complexities of disease self-management, progressively worsening functional limitations, and frequent symptom exacerbations and hospitalizations,” mentioned the lead creator Kristie Harris, a postdoctoral affiliate in cardiovascular medication at Yale.

As well as having a negative effect on the quality of a patient’s life, chronic stress can lead to an increased risk of future hostile conditions. In today’s age, heart failure patients may need additional care because of the stresses of a viral pandemic.

“Factors resembling mental stress and anger usually go unrecognized and are under-addressed,” mentioned Matthew Burg, a Yale clinical psychologist and senior creator of the research. “This study contributes to the extensive literature showing that stress and anger affect clinical outcomes for patients with heart disease, adding chronic heart failure to the list that includes ischemic heart disease (narrowed arteries) and arrhythmic disease.”

Burg has mentioned that stress management and other similar methods have been proven to decrease the risk of the most serious incidents among patients with ischemic heart disease.

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Transforming Stress Into Success: Strategies for Managing Stress at Work

mhthrive — Wed, 11 Jan 2023 08:49:10 +0000

Our jobs can be a source of rhythm that buoys us into a sense of contentment and accomplishment. Our professions can shape our identities and make our lives feel more meaningful and enriching. However, we cannot deny that work can also be a source of immense and unrelenting stress. Think of the days when you respond to one email, and before you can wipe your forehead with the relief you already receive four more to respond to; the phone rings off the hook and you keep flitting between meetings like a stressed-out hummingbird; your boss comes over to hand you – with a smile – a difficult assignment with a tight deadline; your coworker falls sick and you have to pull the weight for the both of you. It can be hard to keep sane when your job keeps hurtling curveballs at you all the time.

Stress cannot be evaded entirely, but we can still minimize its effects and prevent it from seeping into other parts of our lives. All we need to do is understand what might be causing us stress, and then work on how it can be eliminated. Lucky for us, there are a plethora of strategies that can help us achieve just that!

Strategies for Eliminating Workplace Stress

If you want to keep up with the demands of your work, maintain your focus, and not just survive but thrive, you can employ the following tips:

Take Frequent Breaks

If you want to reduce stress at work, the secret is to take regular breaks. Think of them like little vacations for your brain. Breaks give your mind a chance to escape the grind, recharge, and come back ready to tackle your tasks with renewed vigor. Plus, they give you the opportunity to do something fun, like stare out the window or make paper airplanes. So, don’t be afraid to take a break when you need it – your sanity and productivity will thank you.

Plan Out Your Day in Advance

It really pays to take a few minutes in the morning to plan out your day and formulate some clear and concrete expectations about what you want to achieve in the day. Clear expectations are like a roadmap for your workday – they help you to know where you’re going and how to get there. When you know exactly what’s expected of you, you can approach your tasks with confidence and clarity, and avoid the stress of uncertainty and ambiguity. Plus, clear expectations help you to prioritize your tasks and manage your time, so you can avoid last-minute rushes and deadline pressures. In short, clear expectations are like a GPS for your workday – they help you to navigate the twists and turns with ease and avoid stress-inducing detours.

Avoid Conflicts at Work

Disagreements at work are unavoidable; in fact, some creative differences can actually contribute to better results for the entire team. But disagreements don’t have to morph into conflicts. Conflict in the workplace can be a common source of stress for many people. When conflicts are resolved positively, it can help to reduce stress and improve overall well-being. Additionally, constructively resolving conflicts can help to improve relationships with your coworkers and foster a more collaborative and supportive work environment. This can all contribute to reduced stress and improved mental health.

Avoid Multitasking – Learn Chunking Tasks

As tempting as it may be, multitasking is stressful for a myriad of reasons. For starters, it requires you to hop between tasks, which can be exhausting and overwhelming. This can lead to mistakes and a lack of productivity, which is stressful in its own right. Plus, multitasking makes it tough to truly concentrate on any one task, which can be frustrating and lead to feelings of dissatisfaction. And to top it all off, multitasking often involves working under a tight deadline, which can really ramp up stress levels. The antidote is a technique called “chunking”. It involves grouping similar or related tasks together and completing them in sequence. This allows you to focus on one task at a time, which can help you to work more efficiently and effectively. This can help to reduce stress by allowing you to approach your work with a clear plan and focus, rather than drowning in multiple simultaneous tasks.

Set Healthy Boundaries

It is important to set clear boundaries at work. You can achieve this by doing the following:

Identify your priorities: Take some time to reflect on what is most important to you in your work, and make a list of your priorities. This can help you to prioritize your tasks and set boundaries around your time and energy.
Communicate your boundaries: Once you have identified your priorities, communicate them to your coworkers and manager. Let them know what you are and are not willing to do, and make sure to communicate your boundaries clearly and assertively.
Set limits on your availability: Consider setting limits on your availability, such as not checking work emails outside of work hours or not accepting last-minute requests for meetings. This can help to protect your time and energy, and reduce feelings of being overwhelmed.

Learn Relaxation Techniques

Deep-breathing exercises are a pretty magical way to de-stress at work. How do they work their magic? Well, it all has to do with your body’s relaxation response. When you’re stressed out, your body goes into fight or flight mode, releasing all sorts of stress hormones that make you feel anxious. Your heart beats faster, your breath quickens, and your muscles tense. But when you do deep-breathing exercises, it tells your brain that everything is under control and there is no need to worry. This makes your body relax and release all the tension, which in turn makes you feel calm and composed.

Let Go of Perfection

Perfectionist tendencies often end up sabotaging good work. If you find yourself gripped by anxiety as you constantly strive for that elusive perfection, here are a few things you can do to manage the situation:

Set realistic goals and expectations for yourself and others. You can’t be perfect at everything, and that’s okay! Try to focus on doing your best and setting goals that are achievable and reasonable.
Practice self-compassion. Perfectionists often have very harsh inner critics, which can make them feel like they’re never good enough. But remember, you’re only human. So be kind and understanding with yourself, and recognize that it’s okay to make mistakes.
Take breaks and prioritize self-care. Perfectionists often push themselves too hard, which can lead to burnout and increased stress. Make sure to take regular breaks, get enough sleep, and engage in activities that help you relax and recharge.
Seek support from others. Perfectionism can be a tough habit to break, and difficult to overcome on your own. Ask your friends for help when you feel the pressure mounting. And consider talking to a therapist who can help you work through your perfectionist tendencies and develop healthier ways of approaching work.

Maintain a De-stress Journal

Keeping a journal for a week or two can help you identify which situations create the most stress and how you respond to them. Try to record as much information as possible, including your thoughts, feelings, and information about the environment. For example, you could write down the people and circumstances involved, the physical setting, and how you reacted to the stressor. It may seem time-consuming, but the effort is worth it. Journaling can help you find patterns among your stressors and your reactions to them, and that can help you find ways to better manage your stress. For example, you might notice that when you wake up to multiple emails, you feel panicked. Or you feel you are not proficient with spreadsheets, and it takes up too much of your time. Once you’ve identified these patterns, you can start to develop strategies for dealing with them such as taking a short course, or not checking email first thing in the morning.

Seeking Professional Help

Prolonged stress is detrimental to health – both physical and mental. If you feel that you are unable to cope with the stress of your work and it is sabotaging your performance, causing immense and disproportionate anxiety, talking to a mental health professional can be extremely beneficial. A therapist can help you investigate your source of stress, understand why it distresses you, and help develop healthy coping mechanisms to diminish its negative effects. Therapy can also be a safe space for you to express and process your emotions without any judgment. Additionally, a mental health professional can assess if you could benefit from psychiatric medications and refer you to respective specialists.

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Why Do Some People Feel Their Emotions in Their Gut?

mhthrive — Wed, 21 Dec 2022 09:26:12 +0000

Your gut is a complex system of organs that includes your stomach, small intestine, and large intestine. It’s where the majority of the body’s immune cells are found, along with 100 trillion bacteria that help digest food and protect against disease. These bacteria also influence your moods and emotions but it’s not always clear how this connection works.

The Gut Is Connected To The Brain Via The Vagus Nerve

The gut and the brain are intimately connected. The gut is home to millions of neurons and a complex network of nerves that form a separate nervous system called the enteric nervous system (ENS). It’s made up of two layers: an inner layer called the myenteric plexus that connects to your spinal cord, and an outer layer called the submucosal plexus. These two layers communicate with each other via neurotransmitters like serotonin, which helps regulate mood, sleep patterns and hunger signals in your body.

The ENS also contains more than 500 million neurons, more than all the nerve cells found in your spine. This means that every single thought you have has been influenced by signals sent from your gut through these neurons traveling up into your brain via a network of complex pathways known as the vagus nerve.

The vagus nerve is a major part of the parasympathetic nervous system. It connects your gut to your brain and is responsible for regulating digestion, heart rate, and breathing—which means it’s involved in how you experience emotions. The vagus nerve also has receptors that detect inflammation in the body, so stress that causes inflammation can affect it directly.

While there are many different types of nerves throughout our bodies that control various functions (called cranial nerves), only two motor nerves—the facial nerve and the glossopharyngeal nerve—use parasympathetic pathways to communicate with other parts of the nervous system. In fact, these two pathways are linked through an area called C 3-C 4, which means they share some neural connections but have unique functions as well.

The Gut And Brain Use The Same “Language”

The gut and brain communicate through the vagus nerve, which connects the two organs.

The vagus nerve is a key part of your nervous system. It’s responsible for regulating heart rate and breathing, among other functions. The gut uses this information to determine how it should respond when you’re in danger or experiencing stress—and vice versa. Your emotions can be felt in your gut because of the connection between those two systems.

In addition to providing data from the gut back up toward the brain (which will help explain why some people feel their emotions in their guts), this information exchange also happens in reverse order. If a person feels threatened by something externally, their muscles will tense up as a response; that change can be transmitted through the vagus nerve back down into the gut, meaning the person affected will feel that tension there as well.

The Gut And Brain Can Affect Each Other In Many Ways

The gut-brain axis is a term used to describe how your gut and brain are connected. In fact, the two organs are continually communicating with each other in many ways. The vagus nerve is the longest cranial nerve in your body and connects different parts of your digestive system to the brain. This nerve can carry signals from both organs back and forth, so if something happens in one area it’s likely to affect the other.

For example, when you’re stressed out or anxious about something, your heart rate speeds up as part of an automatic response that prepares your body for danger. If you’re already feeling overwhelmed by anxiety, then this can make digestion even more difficult because now there’s less blood flow going into your stomach due to increased heart rate. Ultimately, this means less nutrients are being absorbed into your body. In the long run this can be detrimental to physical and mental health.

A Healthy Gut Is Key For Mental Health

When it comes to the gut and brain, there’s no doubt that they are linked. The vagus nerve, which connects the two organs, allows for communication between them. Nerves in the gut actually use chemicals similar to those used by neurons in our brains.

So what does this mean for your mental health? A healthy gut is key for mental health because it influences more than digestion; it also helps regulate your immune system and even affects moods by releasing hormones into your bloodstream that affect areas of the brain involved with emotion.

It’s Not Always Clear How Gut Health Affects Emotions

While it’s not always clear how gut health affects emotions, some studies have shown that the gut-brain connection can influence emotional responses. For example, one 2010 study found that when participants were given probiotics, they reported feeling more positive emotions than those who did not receive probiotics.

Another study showed that people with irritable bowel syndrome (IBS) had lower levels of positive emotion and higher levels of negative emotion compared to healthy people. It’s important to note that these findings are still preliminary and more research needs to be done on this topic in order to better understand how emotions may affect gut health.

Some People Feel Their Emotions In Their Bodies More Than Others

Emotions are processed in the brain, which means that the emotion you feel has to travel from your brain through your nervous system and into your body. This is why some people experience their emotions in their gut—it’s a way of communicating with their bodies. However, not everyone feels their emotions in this way.

Research suggests there may be a link between how we experience our emotions and how we perceive them internally; for example, people with depression tend to have more bodily symptoms than people without depression do, such as stomach aches. Some researchers also believe that it’s possible for us to develop gastrointestinal symptoms as a result of experiencing strong emotions like anger or sadness. In other words, if we reject those feelings externally by reinforcing an emotional distance between ourselves and others, then eventually our bodies will start rejecting them internally too.

Your Gut Impacts Your Mental Health

While many people turn to the gut for answers about their emotions, it’s important to remember that it’s not always clear how gut health relates to feelings. But in some cases, there are facts that can help you understand how your body might be impacting your mental health:

Your brain and gut actually use the same “language.” The gut and brain communicate through neural pathways known as the vagus nerve. This is why stress can cause digestive problems like constipation or diarrhea.
The bacteria in your gut influence more than just digestion. Researchers have found that microorganisms in the intestines produce neurotransmitters like serotonin, which regulates moods, and dopamine, which helps control movement and cognition, such as attention. Because they’re produced by bacteria in our guts, these neurotransmitters travel through our bloodstreams before reaching their targets in other parts of our bodies or brains.
A healthy gut is key to positive mental health. In addition to producing neurotransmitters that influence moods, research shows that having a healthy balance of good-to-bad bacteria may buffer against depression.

If you often feel your emotions in your gut, consider making changes to your diet and lifestyle that support healthy digestion and gut bacteria. If nothing else, knowing that there are concrete links between our feelings and our body can give us more confidence in making positive changes in our lives.

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References

Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
Gwak MG, Chang SY. Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors. Immune Netw. 2021 Jun 16;21(3):e20. doi: 10.4110/in.2021.21.e20. PMID: 34277110; PMCID: PMC8263213.
Martin CR, Osadchiy V, Kalani A, Mayer EA. The Brain-Gut-Microbiome Axis. Cell Mol Gastroenterol Hepatol. 2018 Apr 12;6(2):133-148. doi: 10.1016/j.jcmgh.2018.04.003. PMID: 30023410; PMCID: PMC6047317.
Suganya K, Koo BS. Gut-Brain Axis: Role of Gut Microbiota on Neurological Disorders and How Probiotics/Prebiotics Beneficially Modulate Microbial and Immune Pathways to Improve Brain Functions. Int J Mol Sci. 2020 Oct 13;21(20):7551. doi: 10.3390/ijms21207551. PMID: 33066156; PMCID: PMC7589356.

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