The COVID-19 pandemic and the resulting economic recession has truly thrown us for a loop and as a result, we have dramatically decreased emotional safety, financial insecurity, and a HUGE loss of a sense of well-being. The stressors that the pandemic created have sparked brain conditions in people across the globe, and have posed extra difficulty for people who already may have brain conditions or substance abuse disorder.
Our brain health influences the way you feel, think, and your general behavior and attitude in life. It also affects our ability to cope with stress, build relationships, and can even have effects on our ability to fight off infection and disease. When faced with physical conditions such as diabetes, asthma, or Crohn’s disease people take the necessary steps to ease the symptoms associated with these conditions. We tend to regard brain conditions differently. Reaching out for help and treatment does not have to carry the stigma that our society has created. If we change the way we think about the treatment of brain conditions, then prioritizing brain health will become normalized. With this past week being Mental Health Awareness week, let’s reflect on some simple activities that can help strengthen your brain health.
1. Crosswords
Completing crosswords activates areas in your brain that boost your memory, stimulates concentration, and is linked to a sharper brain in later life. Research has proven that the mental stimulation that crossword puzzles create delays in the process of cognitive decline and decreases the risk of developing memory-related conditions.
2. Yoga
Yoga calms and centers your nervous system which helps you manage stress, anxiety, and can even promote lasting sobriety through reducing the need to turn to substances. Adding yoga to your life can increase levels of gamma-aminobutyric acid (GABA), a chemical in the brain that is influential for decreasing symptoms of anxiety disorders. Yoga’s guided stretches and positions help alleviate tension, stress, and inflammation from your body. Yoga also helps people form a sense of community and belonging which can decrease symptoms of alienation, sadness, and anxiety.
3. Meditation
Meditation quiets the mind and grounds a person from the stresses of our crazy, overstimulated lifestyles. It focuses your attention and produces a deep state of relaxation and tranquility. This effect helps soothe an anxious brain and enhances emotional well-being. Deep meditative breathing from the diaphragm can decrease the physiological changes associated with anxiety such as heart rate and muscle tension. Research studies have also shown that meditation increases the health of our immune function.
4. Journaling
Journaling is an excellent way to prioritize your problems and concerns. Once identified, you can have an open discussion with yourself, or your therapist, about how you can resolve these issues. Keeping a journal also allows you to track your worries on a day-to-day basis. This can help you gain a better grasp on managing and taking control of your brain health. Research has shown that people who journal regularly tend to have better, deeper sleep.
5. Take breaks from your phone
Long periods of phone use creates excessive stimulation and can increase stress regarding the events going on in our world and community. Research has shown that excessive cell phone use is linked to increased levels of depression and anxiety. Taking time to put away your phone can help minimize these areas of distress. Blue light emission produced by cell phones restrains the production of melatonin. When your melatonin production is diminished, this negatively affects the ability to fall asleep and stay asleep. Putting your phone away 2 hours before bedtime ensures better rest and less insomnia.
6. Try out one of those adult coloring books
When feeling anxious or overwhelmed, coloring can put your anxious mind at ease. Drawing in a coloring book has similar effects as meditation. It reduces the overthinking, restless mind and brings about calming thoughts. After a long day of work, drawing in a coloring book can generate mindfulness and relaxation from daily stressors. It shifts our attention from ourselves and the stressors of the outside world. Lastly, it’s low level of difficulty makes it pleasurable.
7. Reaching out for help when you need it
Sometimes in order to improve your brain health, reaching out for help is needed. This is normal and healthy to do. Expressing your vulnerability and owning your struggles are important steps to strengthen your brain health. Reaching out for help is a great way to put stressors into perspective and can decrease loneliness when emotional issues may be posing some difficulties.
