MH Thrive

How to Create a Healthy Evening Routine, Without Alcohol

mhthrive — Wed, 17 Apr 2024 08:52:23 +0000

Having a serene evening routine helps us achieve a good night’s sleep and a healthier mindset for the following day. We are used to moving at lightning speed as a society, and winding down can often seem like a challenge. For this reason, amongst others, many people end up turning to a glass of wine or a nightcap to relax. This common, seemingly harmless habit will disrupt sleep and negatively impact your health. In this blog, we will explore healthier alternatives that will allow you to wind down and develop an evening routine that nourishes both the mind and body.

The Impact of Alcohol on Sleep

The initial sedative effect of alcohol is wildly misleading. While it may hasten sleep onset, it severely disrupts the sleep cycle, particularly the Rapid Eye Movement, or REM, stage. Without adequate REM, we wake up feeling groggy, despite seemingly sleeping enough hours. Alcohol’s diuretic properties also lead to frequent awakenings due to the need to urinate. Over time, reliance on alcohol for sleep will exacerbate sleep disorders and create a dependency that’s extremely hard to break. For this reason, it’s so important to understand that alcohol is more of a hindrance than a help in achieving restful sleep.

Elements of a Healthy Evening Routine

Leaving alcohol off the table is just one helpful component when it comes to creating a healthy evening routine. Below are some other areas to consider:

Dinner Choices: Though it might be tempting to reach for bread or pasta after work, try to opt for a light, nutritious meal in the evening. Foods that are heavy or rich can cause discomfort and ultimately disrupt sleep. Incorporating foods rich in tryptophan, magnesium, and calcium, like yogurt, almonds, and bananas, will also help to promote better sleep.
Physical Activity: Light exercise, like walking, gentle stretching, or yoga, is incredibly beneficial to add to your evening routine. It helps release the physical tension of the day and signals to your body that it’s time to start winding down.
Winding Down and Relaxation: Incorporating relaxing practices like meditation or even journaling can help calm a racing mind and prepare your body for sleep. It also allows you to get your thoughts down, so that they can be released.

Creating a Routine That Works for You

Your evening routine should reflect your personal needs and lifestyle, as there is no one-size-fits-all. For instance, if you’re a night owl, your routine might start later but should still include activities that help you unwind and signal to your body that it’s time to rest. Consistency is really the most important aspect. Find a pattern that you can adhere to every night, without fail. The goal is to relax and prepare your body and mind for a good night’s sleep, so it should be one that you look forward to and enjoy.

Alternative Wind-Down Methods

Instead of alcohol, consider healthier alternatives like herbal teas – chamomile or valerian root are excellent choices known for their sleep-inducing properties. Taking advantage of a tech-free hour before bed is also beneficial as it helps reduce exposure to blue light, which will disrupt your circadian rhythm. Other relaxation techniques, like listening to calming music, reading a book, or using aromatherapy with scents like lavender or sandalwood, are also very effective.

Final Thoughts

Developing a healthy evening routine involves experimentation and consistency. You want to be able to create a routine that is enjoyable and sustainable. By replacing the habit of using alcohol with more wholesome practices, you make way for better sleep and a healthier mindset. The goal is to create a routine that feels right for you and leads to a healthier self.

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: Evening routine; Alcohol-free; Healthier alternatives; Winding down routine

References

Bankar, M. A., Chaudhari, S. K., & Chaudhari, K. D. (2013). Impact of long-term Yoga practice on sleep quality and quality of life in the elderly. Journal of Ayurveda and integrative medicine, 4(1), 28–32.
https://pubmed.ncbi.nlm.nih.gov/23741159/

Jean-Philippe Chaput, Caroline Dutil, Ryan Featherstone, Robert Ross, Lora Giangregorio, Travis J. Saunders, Ian Janssen, Veronica J. Poitras, Michelle E. Kho, Amanda Ross-White, Sarah Zankar, and Julie Carrier. 2020. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 45(10 (Suppl. 2)): S232-S247. https://doi.org/10.1139/apnm-2020-0032

Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY. The Effects of Alcohol on Quality of Sleep. Korean J Fam Med. 2015 Nov;36(6):294-9. doi: 10.4082/kjfm.2015.36.6.294. Epub 2015 Nov 20. PMID: 26634095; PMCID: PMC4666864.

Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology. General, 147(1), 139–146. https://pubmed.ncbi.nlm.nih.gov/29058942/

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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!

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 Quit Worrying

mhthrive — Wed, 21 Feb 2024 08:38:26 +0000

Worry and anxiety are both part of the human experience and affect just about everyone at some point in their lives, whether they have a diagnosed condition or not. No matter if it’s concern about the future, finances, or health, nearly everyone has dealt with these feelings. While it’s normal to worry occasionally, excessive worry can wreak havoc on our mental, and even physical, health. In this blog, we explore the art of quitting worrying and managing anxiety effectively so that you can get back to living a worry-free life.

The Prevalence of Worry and Anxiety

When it comes to the prevalence of anxiety and worry, the data speaks for itself:

Anxiety Disorders: Anxiety disorders are the most common mental health disorders in the United States, affecting approximately 40 million adults, which is about 18% of the population, according to the Anxiety and Depression Association of America (ADAA).
Global Worry Statistics: A global survey by the World Mental Health Survey Initiative found that, on average, around 31% of people have experienced an anxiety disorder in their lifetime. This data highlights the worldwide prevalence of anxiety-related issues.
Economic Impact: Anxiety disorders cost the U.S. more than $42 billion per year, according to a study by Greenberg et al., published in the Journal of Clinical Psychiatry.
The College Conundrum: Anxiety and worry affect students significantly. The American College Health Association reported in 2020 that over 50% of college students sought counseling for anxiety-related concerns.
Workplace Stress: According to the American Institute of Stress, job stress is far and away the major source of stress for American adults. It has been estimated to cost businesses up to $300 billion annually.

Strategies to Quit Worrying

Identify the Source of Worry: The first step in quitting worrying is identifying the source of your anxiety. Take a few moments to reflect on what’s causing your distress. This self-awareness can help you target your efforts effectively.
Practice Mindfulness: Mindfulness techniques can help you stay in the present moment and reduce the tendency to worry about the future. You might try meditation, yoga, or any other practice that forces you to settle down and remain focused on the moment.
Time Management: Proper time management can alleviate worry by helping you prioritize tasks and deadlines effectively. This way, you can prevent the buildup of stress from looming deadlines.
Social Support: Share your worries with friends or family. Sometimes, just talking about your concerns can provide relief and a fresh perspective.
Professional Help: If your worrying is persistent and interferes with your daily life, getting professional help from a therapist or counselor is one of the best ways to cope. According to the National Institute of Mental Health, more than 60% of people with anxiety disorders don’t receive treatment. Don’t let yourself fall into that category.
Exercise: Regular physical activity releases endorphins, which can improve your mood and reduce anxiety by quite a bit.
Caffeine and Alcohol: Excessive caffeine and alcohol consumption exacerbates anxiety, contrary to popular belief. Reducing or eliminating these substances from your diet might just help reduce your worry.
Educate Yourself: Sometimes, understanding the root causes of your worries can alleviate anxiety. Learning more about the things you fear can provide clarity and reduce irrational concerns.
Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups to reduce physical tension and anxiety.

The Power of Positive Thinking

The way you think can greatly impact your level of worry and anxiety. According to the Anxiety and Depression Association of America, negative thinking is a key component of anxiety. Here are some strategies for promoting positive thinking:

Challenge Negative Thoughts: Whenever you catch yourself thinking negatively, challenge those thoughts by asking, “Is this really true?” Often, our worries are based on irrational fears.
Practice Gratitude: Regularly taking time to reflect on the things you’re grateful for can help shift your focus away from worry and towards appreciation.
Visualize Success: Instead of dwelling on potential failure, visualize yourself succeeding in challenging situations. This positive imagery can boost your confidence and reduce anxiety.
Affirmations: Repeating positive affirmations can help reprogram your mind to think more optimistically. Phrases like “I am in control of my thoughts and feelings” can be particularly helpful.
The Importance of a Healthy Lifestyle

A healthy lifestyle plays a significant role in reducing worry and anxiety. Statistics show that exercise and a balanced diet can have a positive impact on your mental health:

Diet: A diet rich in fruits, vegetables, protein, and whole grains is associated with a reduced risk of developing depressive and anxiety disorders. What you eat matters.
Sleep: Poor sleep is a major contributor to anxiety. Aim for 7-9 hours of quality sleep each night to help reduce worry.
Alcohol and Substance Use: The Substance Abuse and Mental Health Services Administration reports that individuals with anxiety disorders are more likely to misuse alcohol and drugs. Reducing or quitting these substances can alleviate anxiety.

Practical Tips for Daily Life & Stress Management

To further assist you in quitting worrying, here are some practical tips to incorporate into your daily routine:

Limit News Consumption: Constant exposure to negative news can increase worry. Limit your news intake and consider focusing on positive and informative content.
Create a Relaxing Environment: Surround yourself with calming elements, like soothing music, aromatherapy, or comfortable blankets and pillows, to create a stress-free space at home.
Stay Organized: Keeping an organized workspace and daily schedule can help reduce stress and the potential for worry.
Breathing Exercises: When feeling overwhelmed, practice deep breathing exercises to calm your nervous system.
Limit Tech Use: Too much screen time can contribute to anxiety. Put boundaries in place for your tech use and take breaks from your devices as needed.

Final Thoughts

Worry and anxiety are common experiences, but they don’t have to control your life. A combination of self-help techniques, positive thinking, a healthy lifestyle, and practical tips can lead to a more stress-free life. Next time you find yourself worrying, give these coping mechanisms a shot and watch your worry slowly but surely fade away.

We Can Help!

References

Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016 Mar;78:13-8. doi: 10.1016/j.brat.2015.12.017. Epub 2016 Jan 8. PMID: 26802793; PMCID: PMC4760272.
Gottschalk M. Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience. 2017;19(2):159-168.
Newman MG, Llera SJ, Erickson TM, Przeworski A, Castonguay LG. Worry and generalized anxiety disorder: a review and theoretical synthesis of evidence on nature, etiology, mechanisms, and treatment. Annu Rev Clin Psychol. 2013;9:275-97. doi: 10.1146/annurev-clinpsy-050212-185544. PMID: 23537486; PMCID: PMC4964851.

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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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The Many Benefits of Taking a Break from Technology

mhthrive — Wed, 24 Jan 2024 08:07:47 +0000

To many of us, it seems like we are always connected, reachable, and constantly bombarded with information we don’t necessarily need. Our smartphones and social media have become a lifeline by which we can work and be social. While technology undoubtedly offers plenty of advantages, there is immense value in disconnecting from it from time to time. In this blog, we explore the benefits of taking a break from technology, whether through brief or long-term breaks, and offer tips that can help you make the most of your time away from the tech.

A Digital Dilemma

We live in an age where technology permeates nearly every single aspect of our lives. While this digital revolution has brought us countless conveniences, it’s also given rise to some pressing concerns. The relentless use of technology, particularly smartphones, has led to issues like technology addiction, decreased face-to-face interactions, decreased self-esteem, and a constant sense of urgency.

What Does The Data Show?

Digital Addiction: According to a study by Common Sense Media, 72% of teenagers in the United States felt the need to immediately respond to texts, social networking messages, and any other notifications that popped up. This is indicative of a growing digital addiction, which isn’t limited to teenagers; adults are equally susceptible.

Social Isolation: The Journal of Social and Clinical Psychology published a study that revealed a link between the use of social media and feelings of isolation. Participants who reduced their use of Facebook and Instagram reported reduced feelings of loneliness and depression almost immediately.

Multitasking Pitfalls: The American Psychological Association found that constantly switching between tasks and technology can reduce productivity by up to 40%. It also increases stress levels.

Notable Benefits of a Break

While technology undoubtedly improves our lives in many ways, there are quite a few benefits associated with occasionally disconnecting from it. Taking a break from technology can improve mental health, enhance relationships, increase productivity, and so much more. Here’s a closer look at these benefits:

Mental Health: Constant connectivity to screens and notifications can lead to heightened stress and anxiety levels, which either cause mental health issues or worsen existing ones.

Enhanced Relationships: Technology often acts as a barrier in our face-to-face relationships. Many of us prefer the ease of chatting via text or email, rather than putting in the effort to connect more intimately. When we disconnect from technology, we become more present in the moment, enabling deeper and more meaningful connections with others.

Increased Productivity: Taking a break from technology increases productivity. Constant distractions from emails and social media hinder focus and efficiency. According to a study by the University of California – Irvine, it takes an average of 23 minutes and 15 seconds to get back on track after an interruption. This can cause a ripple effect when it comes to work productivity.

Reconnecting with Nature: Technology-free breaks provide an opportunity to reconnect with nature, which many of us are lacking these days. Spending time outdoors without the constant distraction of screens reduces stress and improves mood. This simple solution is far easier to make a priority when the distraction of social media is not present.

Less Information Overload: Contrary to popular belief, there is such a thing as knowing too much or having access to too much information. Especially when it comes to news and social media, it can become information overload quickly. This can cause mental health to dive into a variety of reasons. Exposure to sad or terrifying news and comparison to what others are doing are just a few reasons as to why it is not healthy to have so much knowledge at our fingertips.

Better Sleep: Scrolling on social media or simply using your technology at night for any reason is known to have a negative impact on sleep. Sleep is essential for our health, both mental and physical. Disrupting our body’s natural ability to produce melatonin and wind down is harmful and tech plays a large role in this.

Final Thoughts

Taking a break from technology, whether through technology-free days or technology-free vacations, is more than just a temporary escape. It offers tangible benefits for our mental health and relationships. In a world where digital addiction and constant connectivity are prevalent, it’s crucial to be mindful of our screen time and the impact it has on our lives. While technology has revolutionized our world, we must remember that a balanced and healthy life necessitates moments of disconnection, allowing us to reconnect with what truly matters.

We Can Help!

Keywords: Technology, technology-free days, break from technology, social media

References

http://www.yardi.people.si.umich.edu/pubs/Schoenebeck_SocialMediaBreaks14.pdf
Kang S, Kurtzberg TR. Reach for your cell phone at your own risk: The cognitive costs of media choice for breaks. J Behav Addict. 2019 Sep 1;8(3):395-403. doi: 10.1556/2006.8.2019.21. Epub 2019 Aug 16. PMID: 31418586; PMCID: PMC7044622.
Przybylski, A.K., Nguyen, Tv.T., Law, W. et al. Does Taking a Short Break from Social Media Have a Positive Effect on Well-being? Evidence from Three Preregistered Field Experiments. J. technol. behav. sci. 6, 507–514 (2021). https://doi.org/10.1007/s41347-020-00189-w
https://www.commonsensemedia.org/research/technology-addiction-concern-controversy-and-finding-balance
https://penntoday.upenn.edu/news/social-media-use-increases-depression-and-loneliness
https://www.apa.org/topics/research/multitasking

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How to Motivate Young Adults That Live at Home

mhthrive — Wed, 10 Jan 2024 08:03:40 +0000

Motivating young adults who live at home can be difficult, as they are still residing in their childhood home but are autonomous adults to some degree. For parents, it might feel uncomfortable trying to ride the line between parenting and taking a back seat. If your young adult is lacking motivation, it could be difficult to sit back and not say anything. Fortunately, there are some ways that you can help motivate your child without overstepping. In this blog, we will explore some of the techniques you can utilize to spark some motivation in your young adult without harming the relationship.

Why Do Some Young Adults Lack Motivation?

There are quite a few different reasons as to why some young adults might lack intrinsic motivation. The safety net provided by the family environment can inadvertently breed a sense of complacency for some. Shielded from the immediate responsibilities of bills, rent, and other adult obligations, some adults may struggle to develop a sense of urgency or the drive to pursue goals. The comfort and support offered at home can inadvertently become a double-edged sword, impeding the development of the resilience and self-reliance necessary for personal growth.

On top of this, societal expectations and the pressure to conform to a certain path can overwhelm and paralyze young people. If they lack certainty in terms of a career or their future in general, they might feel frozen and are unmotivated to take the next step, as they aren’t confident in what that looks like.

Finally, social media platforms showcase curated versions of success, perpetuating unrealistic expectations and making personal achievements seem overwhelming. This heightened pressure can contribute to a lack of motivation to break free from the comfort zone.

Steps To Take

1. Communicate

Create a safe space for your child to express themselves without fear of judgment or backlash, especially if they aren’t sure of what their next steps are in life. Regularly engage in conversations about their aspirations and interests. Actively listening and showing genuine interest can help parents learn more about their child’s motivations and help guide them more effectively.

2. Set Goals Together

Collaboratively setting goals empowers young adults and provides them with a sense of purpose and guidance. Discuss short-term and long-term objectives, breaking them down into manageable steps that keep the young adult from feeling overwhelmed. By involving your young adult in the goal-setting process, you encourage autonomy and accountability.

3. Gently Encourage Pursuit of Passions

Motivation often stems from pursuing one’s passions. Encourage your young adult to explore and identify their interests, whether they be academic, artistic, athletic, or entrepreneurial. Provide opportunities for them to engage in activities aligned with these passions, fostering a sense of purpose and fulfillment. When individuals are passionate about what they do, they are more likely to be motivated and committed to their endeavors.

4. Provide Support, Not Pressure

While it’s natural for parents to want the best for their children, applying excessive pressure can lead to stress and demotivation. Instead, offer support by being understanding, patient, and empathetic. Recognize that everyone progresses at their own pace, and success is achieved through a combination of effort and experience. Create an environment where failure is viewed as an opportunity for growth rather than a setback.

5. Teach Financial Responsibility

Young adults living at home can benefit from learning financial responsibility so that when they are on their own, they are confident in their knowledge. Educate them about budgeting, saving, and the importance of financial planning. Encourage part-time employment or internships to instill a strong work ethic and financial independence. This not only provides practical skills but also fosters a sense of responsibility and self-reliance, key elements in building motivation.

6. Foster Independence Gradually

Gradually entrust them with responsibilities, both at home and in decision-making processes. This could involve managing their schedules, handling personal finances, or taking the lead on specific projects. By empowering them to make choices and learn from their experiences, parents contribute to the development of self-motivated and independent individuals.

7. Celebrate Achievements

Acknowledging and celebrating achievements, no matter how small, reinforces positive behavior and motivation. Whether it’s a good grade, completion of a project, or reaching a personal milestone, take the time to recognize and celebrate these accomplishments. Positive reinforcement builds confidence and encourages a continued commitment to personal growth.

8. Promote a Healthy Work-Life Balance

Balancing academic or professional pursuits with leisure and self-care is essential for maintaining motivation and overall well-being. Encourage your young adult to establish a healthy work-life balance, emphasizing the importance of relaxation, hobbies, and social connections. Understanding the significance of downtime contributes to increased productivity and a more sustained motivation to achieve long-term goals.

9. Provide Mentorship

Share your own experiences, successes, and failures, imparting valuable lessons learned along the way. Introduce them to mentors in their areas of interest who can provide guidance and support. Having role models and mentors can inspire young adults to set ambitious goals and persevere in the face of challenges.

Final Thoughts

If your young adult is lacking motivation, you can effectively help them get back on track by using the above strategies. It is normal for some people to feel overwhelmed and fearful when it comes to their future. Being present and offering to help them through this tough period can help keep them on track and motivate them to put in the effort needed to succeed.

We Can Help!

Keywords: Young adults; motivation; living at home; resilience

References: Copp JE, Giordano PC, Longmore MA, Manning WD. LIVING WITH PARENTS AND EMERGING ADULTS’ DEPRESSIVE SYMPTOMS. J Fam Issues. 2017 Nov;38(16):2254-2276. doi: 10.1177/0192513X15617797. Epub 2015 Nov 24. PMID: 29051680; PMCID: PMC5642303.

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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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The Power of Validation in Helping People Stay Positive

mhthrive — Wed, 08 Nov 2023 08:40:43 +0000

Recent research suggests that offering support and understanding to distressed friends or family members, such as saying “I understand why you feel that way,” can have a significant positive impact on their emotional well-being.

In this study, participants recounted real-life incidents that had made them angry. When researchers failed to provide support or validation for the participants’ feelings of anger, the storytellers experienced a decline in positive emotions. However, when the researchers acknowledged and validated the participants’ emotions, their positive emotions were preserved and remained at the same level.

The study also found that participants reported a decrease in their overall mood as they recalled the anger-provoking event. Only those who received validation for their feelings experienced a recovery of their mood to its initial state. There was no significant difference in the participants’ negative emotions, emphasizing the importance of preserving positive emotions.

According to Jennifer Cheavens, the senior author of the study and a psychology professor at The Ohio State University, the power of positive emotions has been underestimated. While addressing negative emotions like depression, anxiety, and fear is essential, it is equally important to help people nurture and harness positive emotions such as curiosity, love, flexibility, and optimism. People can experience sadness and overwhelm while also feeling hopeful and curious at the same time.

The study, published in the Journal of Positive Psychology, involved three experiments that assessed the effects of validation and invalidation on both positive and negative effects. The researchers observed that positive affect enables individuals to be curious, connected, and flexible in their thinking, while negative affect encompasses a range of negative emotions from disgust to fear to sadness.

The study involved 307 undergraduate students who were asked to recall a time when they felt intense anger and then describe it to a researcher. The researchers either validated or invalidated the participants’ feelings based on randomized assignments. Validation involved responses like “Of course, you’d be angry about that,” while invalidation included responses like “That doesn’t sound like anger.”

Results showed that all participants experienced a decrease in positive affect while thinking about their anger. However, those who received validation had their positive affect restored to or exceeded their baseline levels. In contrast, the positive effect of those who were invalidated did not recover while interacting with the experimenters.

The researchers intend to apply these findings in a therapy setting, but they also emphasize the relevance of validation in various relationships, including friendships and romantic partnerships. Validation helps people feel understood and preserves their positive affect, enabling them to engage in more curious and constructive interpersonal interactions.

The study was co-authored by Ohio State psychology graduate students Cinthia Benitez and Kristen Howard.

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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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