Thoughts & Ideas
We present thoughts and ideas about various topics here to help raise awareness and to educate others.
 Creating a sleep-friendly bedroom goes beyond blackout curtains and a decent mattress. The way you design your bedroom impacts how quickly you fall asleep, your sleep quality, and how refreshed you feel in the morning. A sensible layout, calming color palettes, intuitive lighting, and plush bedding will make your bedroom a sanctuary for better rest. In this article:
Feng Shui Whether or not you believe in chi, the layout of your bedroom can significantly impact your sleep. For example, if your head faces the door, you'll probably feel anxious about intruders. Similarly, the trickle of early morning light from the window behind your headboard is likely to wake you before your alarm. Here are some tips to boost your feng shui: Place your bed in a commanding position: Ideally, your bed should be positioned on the farthest wall from the entrance, allowing you to see all entry points. Embrace symmetry: A bed flanked by nightstands is balanced. Declutter: It's nearly impossible to relax surrounded by things that need your attention. Exercise equipment, books, and figurines will need to find a new home. Buy a bed that fits the room: A twin bed in the primary bedroom is bizarre. Allow at least 18 inches of space between the sides of your bed and nearby walls or furniture (excluding nightstands). Interior designer Lexie Slawson of Creative Design Texas says,“A good rule of thumb is about 25-30 inches on bed sides and 30 inches between the foot of the bed and dresser or wall”. “Function is also important when determining comfort. Try to maximize the closet space or add under the bed storage to avoid clutter.” Mirrors should not face the bed: In feng shui, the belief is that mirrors have too much yang energy, which is active and lively –– the opposite of what you want when you’re trying to sleep. Mirrors also reflect a lot of light, which can make it hard to fall asleep. Use muted artwork: Artwork should evoke an emotional response, and in your bedroom, the vibe should be calm, romantic, or safe. Avoid depictions of war, sharp lines, and solitary figures; opt for landscapes, birds, or muted abstract art instead. Place your dresser on a solid wall across from your bed, and avoid the urge to place a TV in your bedroom. You should avoid screens, including your phone, when in bed. The blue light suppresses melatonin production, and the dopamine rush from scrolling keeps you alert. Instead, charge your phone on your dresser so you can't reach for your screen in the middle of the night. Calming Colors Scrolling through design inspiration, you probably came across some beautiful bedrooms with intense white walls and busy bedspreads. While these rooms are sure to pop during the day, the notion of sleeping in a stark room beneath a busy bedspread could be nightmare fuel. Your bedroom should be casually inviting, not jarring and intrusive. Warm neutrals calm your nervous system and ease you into relaxation. Here are a few of my favorite neutral paint colors for a restful bedroom:
Bedding Thanks to innovations in bedding, such as cooling technology and weighted fabrics, shopping for bedding is no longer as simple as it once was. When I upgraded to a king-sized mattress, I was overwhelmed by all the available options. Duvets, coverlets, quilts –– what's the difference? Then there’s the sheets –– percale, bamboo, organic cotton, or linen sheets, which fabric is best? Sheets When selecting sheets, look for a balance of softness and breathability. Slawson advises to “choose between 300-500 thread count; that is the sweet spot. Anything below 200 has less durability and comfort.” She adds, “I use cotton or linen sheets in neutral tones in my designs.” Another way to choose your sheets is by how you sleep.  Infographic by Caleb Leonard Bedspreads, Quilts, and Coverlets What you place on top of your sheets has a significant impact on your sleep quality. Do you prefer something thin and waffled? Fluffy and warm? Let's discuss your options.  When it comes to choosing a bedspread, avoid chasing trends and opt for something timeless, such as a coverlet that complements your bed's architectural style or a duvet that looks great whether you've made your bed that day or not. For a luxe look, I recommend getting a duvet that's one size larger than your bed. Pillows Finding the right pillow is an odyssey in itself. You need support for your neck and spine. Your sleep position often dictates your pillow preferences. I recommend owning lots of different pillows because the way you sleep changes as you age. Plus, any pillows not suitable for sleeping can go in shams. I recommend Cushion Lab's Deep Sleep Pillow for back sleepers, and the Pillow Cube for side sleepers. Research pillows based on your sleep position and test out different shapes, styles, and densities to find your perfect match. Curtains and Lighting The way we manipulate natural and artificial light in our bedroom affects not only the space's appearance, but also how we feel in it. Lighting can alter paint colors, bring textures to life, and aid in relaxation. Curtains Thoughtful choices in curtains, shades, and lighting design can help align your body's rhythm for a deeper night's sleep. For example, those vertical blinds in older rentals tend to rustle together and keep you awake, and roll-down shades alone won't keep the heat and sunlight from waking you. Curtains, specifically, blackout curtains, are ideal for sleep. The technology behind blackout curtains has improved recently, introducing lightweight materials like linen. Pro Tip: Hang your curtain rod ½ to ⅔ of the way up the wall above your window to draw the eye upward and make the room appear larger. Also, extend the curtain rod 6 inches out on both sides, so when the curtains are open, the entire window will be visible. Finally, the curtains should "kiss the floor" or gently pool for a more formal look. Lighting Lighting has a significant impact on our bodies, influencing when we feel alert and when we wind down. Lighting is a critical element of design, too. My favorite lighting design advice is, "Light objects, not spaces." How to light a bedroom for better rest: Avoid overhead lighting: Overhead lighting has an energizing quality that is counterproductive to rest. Ambient lighting from lamps, sconces, candles, and nightlights offers a warm glow that boosts relaxation. Choose warmer lights: The best color temperature for bedrooms is 2,000- 2,700K, as our bodies tend to wind down in warmer lighting. Most people know the blue light emitted from their phones disrupts their ability to rest. Instead, introduce amber lighting into your bedtime routine to promote relaxation and a restful sleep. I have a Philips Hue lamp that mimics the sunrise by gradually increasing its brightness to wake me up naturally. The lamp features numerous color settings for every occasion, and its minimalist profile barely takes up any space.  Philips Hue lamp, photo by Caleb Leonard Finishing Touches Imagine yourself nestled in a bed with soft sheets, under a plush quilt or comforter. The room is dark and quiet. What could make this better? Finishing touches for better sleep:
FAQ with an Interior Designer How do I maximize my bedroom for sleep?"Not every bedroom is the same; it's a very personal space," says Lexie Slawson of Creative Design Texas. “We always ask our clients, ‘What is the most important aspect of the room for them?’ Their answer can really determine how we move forward with the design.” Slawson adds, "A secondary question to that would be, how do we make a small space appear larger. Our go-to solution to that is to add a mirror to the room to create an illusion of more space." How should I space out my bedroom furniture?"Start by measuring the room. Wall lengths, window and door placements, etc. Proper clearance will determine your comfort in the space,” Slawson says. "Once you have decided which wall your bed will fit best on, make sure you have proper clearance on each side of the bed and between other furniture pieces." How do I mix colors and patterns without clashing?"Start with one large pattern for the main focus and work from there,” Slawson says. “For example, if you choose a rug or drapes with a bold pattern, you can choose colors within the pattern to create your main color palette. She adds: "Stick with one dominant color and just a couple secondary colors. Once you've chosen your color palette, you can add in a smaller, complementary pattern for bedding or accent pillows." Still tossing and turning? Anxiety, stress, and unresolved trauma can wreck your sleep schedule. Thankfully, Providers for Healthy Living offers a wide range of treatments to clear your mind. Book an online appointment today.
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 Image: Pexels You don’t need a personal trainer, a supplement stack, or an app screaming about "optimization" to own your health. What you need is a little friction in the right places - enough to slow you down, get your attention, and make you choose. Health isn't a singular overhaul; it's the result of low-noise systems you build when nobody’s watching. This article doesn’t promise breakthroughs. It gives you levers. Some are physical, others behavioral. All of them are within reach. The only real question is: are you ready to stop outsourcing your well-being? Move Like It MattersForget step counts. Don’t fetishize performance. Your body was built to carry things, bend, climb, sprint, squat, and recover. When you move like those actions matter, your nervous system listens. Walk a heavy bag of groceries up a hill and see how you feel. Pick up your kid without complaining. Stretch after brushing your teeth. Most of your energy problems aren’t because you’re doing too much — they’re because your movement doesn’t match the energy system you’re trying to fire up. Movement isn’t a task to complete. It’s a language your brain still speaks fluently. Use it. Eat With IntentionDon’t clean up your diet. Clean up your decision points. Where are you choosing from hunger, and where are you choosing from habit? If you ate only what you wanted when you were hungry, your food life would look wildly different. Start with one point of intervention: your first meal. Most people start the day in a blood sugar spiral disguised as breakfast. Swap it. Add protein. Cut passive carbs. You’ll know it worked if you’re not thinking about food again two hours later. Intention in eating isn’t a plan — it’s a pause, followed by a better question. Reclaim Your Sleep RhythmSleep isn’t a reward. It’s a biological rhythm — and you’re probably violating it nightly. Lights, screens, overstimulation, erratic timing, unpredictable meals — all of it confuses your circadian system. You’re tired at the wrong times, alert when you should be winding down, and wired by habits that tell your body you live in a casino. Start small: set a shutdown cue. That’s not a bedtime — it’s a boundary. Maybe it’s changing into soft clothes. Maybe it’s dimming the lights. Anchor your body to something non-negotiable. Sleep returns when it knows it’s wanted. Digitize Your Health RecordsYou can't manage what you can’t find. Whether it's test results, prescriptions, past diagnoses, or scanned notes from urgent care visits, your health story should live somewhere accessible. It doesn’t need to be fancy. Just consistent. Saving everything as PDFs means you’re never at the mercy of a broken portal or a missing chart. You can use a free PDF converter to digitize printed forms or export digital documents to a portable format. This isn’t digital hygiene — it’s readiness. Because when it matters, fast access beats perfect organization every time. Track What's Off You don’t need to journal your soul. Just start noticing. What hurts and when? What thoughts repeat? What energizes you vs. what flattens you? Treat your symptoms — physical or emotional — as signals, not threats. Write them down without judgment. You’re building a feedback loop, not a confessional. Most of what derails people isn’t catastrophic — it’s unseen. Once you can spot patterns, you can interrupt them. Awareness is its own medicine. Data doesn’t have to be digital to be powerful. A pen and a pattern are enough. Get Smarter About Stress You’re not broken. You’re overstimulated. Most modern stress isn’t “stressful” — it’s ambient. You’re reacting to 14 tabs open in your head, not one specific threat. The fix isn’t silence; it’s containment. Try this: name the thing. Literally out loud. Then breathe once through your nose and blink slowly. That micro-pattern tells your nervous system: "I’m here, I’m safe, and I saw it." You don’t have to meditate. You don’t need to journal. You need to build a signal path back to baseline. Your body’s waiting for it. Built Your Own Care TeamThe worst time to find a provider is when you're already panicked. Take the non-urgent moment to ask: Who do I trust to help me think clearly when I can’t? That might be a primary care doc, a physical therapist, a birth doula, a dietitian, or a friend who’s not afraid of hard stuff. Build your care team before you need them. Save their numbers. Know what they’re good at. You don’t need 10 experts — you need two humans who won’t flinch when you say, “I think something’s off.” That’s real health infrastructure. There’s no single protocol, no universal plan. These ideas aren’t meant to be followed perfectly — they’re meant to be chosen. Pick the one that sparks something. Don’t fix your whole life. Don’t optimize anything. Just start interfering with your own autopilot. That’s how you reclaim authorship over your health. Not with noise. Not with apps. Not with a new identity. But with friction, pattern, and rhythm — all things you already carry. Discover a path to better mental health with Providers for Healthy Living, where personalized care and innovative services like genetic testing and virtual visits are just a click away!  Image via Pexels In the pursuit of a healthier and more fulfilling life, self-improvement plays a pivotal role. Here, we explore key strategies to optimize your health through self-improvement, encompassing various aspects of personal growth and well-being. In this article, we delve into practical ways you can enhance your overall health and well-being by focusing on self-improvement. Practice Self-CompassionOne of the foundational steps towards better health is practicing self-compassion. Treating oneself with kindness and understanding fosters a positive mindset and resilience in the face of challenges. By being self-compassionate, you cultivate a sense of self-worth that serves as a solid foundation for your health journey. Remember, self-compassion is not a sign of weakness but rather a strength that enables you to overcome obstacles and setbacks. = Discover a More Fulfilling CareerThe path one chooses in their professional life can exert a profound influence on overall well-being. Embarking on a journey to find a job that resonates with one's passions and values can be transformative. You can explore online resources that teach you how to write a cover letter, a skill that can significantly enhance prospects of securing an interview and ultimately landing a role that truly fulfills. A career aligned with core values not only ensures financial stability but also contributes significantly to mental and emotional health. Manage Time EffectivelyEfficient time management is essential for reducing stress and increasing productivity. Learning to prioritize tasks, set realistic goals, and maintain a healthy work-life balance are crucial skills. Effective time management allows you to allocate more time to self-improvement activities, further enhancing your overall well-being. Develop a Growth MindsetEmbracing a growth mindset is a powerful self-improvement strategy. This mindset, based on the belief that your abilities and intelligence can be developed through dedication and hard work, fuels personal growth and resilience. When you see challenges as opportunities to learn and grow, you become more adaptable and better equipped to navigate life's complexities. Cut Back on Alcohol ConsumptionEvaluating your alcohol consumption habits is an important aspect of self-improvement. Consider reducing or eliminating alcohol from your life if it negatively impacts your health. Seeking professional assistance from rehab centers in Columbus or elsewhere can be a pivotal step towards overcoming addiction and regaining control over your well-being. Reflect RegularlyTaking time to reflect on your life, goals, and experiences is a practice that can lead to profound personal growth. Regular introspection helps you gain clarity and make informed decisions. It allows you to assess your progress and adjust your self-improvement strategies accordingly. Give Your Home a Deep CleanThe state of your living space can have a significant impact on your mental well-being. Initiate a self-improvement journey by giving your home a deep clean. An organized and clutter-free environment promotes a sense of calm and can positively affect your mood. For more complex home improvement projects, seek expert advice to create a space that supports your well-being. Establish a Morning RoutineBeginning your day with purpose can set a positive tone for the entire day. Creating a morning routine that includes activities like exercise, meditation, or setting intentions can enhance your overall well-being. A structured morning routine provides a sense of control and allows you to prioritize self-care. Remember that the journey of self-improvement and its profound impact on your health is a testament to your commitment to a better life. With each choice you make to nurture your physical and mental well-being, you are sculpting a future that embodies vitality and fulfillment. Your health is an invaluable asset, and by investing in self-improvement, you are, in essence, investing in a brighter, healthier, and more rewarding future. So embark on your path of self-improvement and let your journey towards optimal health be a source of inspiration for others as well. This article was written by Patricia Sarmiento. Check out her website at publichealthcorps.org. If you need quality mental healthcare, want evidence-based interventions, and would like to be a partner in your own treatment, then Providers for Healthy Living is the right place for you. Understanding the true cost of medical care in the U.S. can be overwhelming. Between confusing policy terms and mounting bills, many people feel lost when it comes to what they owe and why. Two major sources of confusion are insurance deductibles and unpaid medical bills. If these aren’t managed properly, they can lead to surprise costs, missed payments, and damage to your credit. Knowing how deductibles work and what happens when medical bills go unpaid can help you make more informed decisions before and after a doctor’s visit. It also helps you steer clear of financial hardship from avoidable medical expenses. The Meaning and Function of a DeductibleA deductible is the money you have to pay first before your health insurance helps pay the rest of your medical bills. This applies each year. For example, if your deductible is $2,000, your insurance will not cover most procedures until you have paid $2,000 for covered services. Until this amount is reached, you are financially responsible for medical bills, unless the service is fully covered, even before the deductible, like preventive care. Some plans apply separate deductibles to prescriptions and hospital care. Once the deductible is met, the insurer may still require you to pay part of the remaining balance through coinsurance or copays. Understanding the deductible in your plan is essential to prepare for larger medical bills. If your deductible is high, a routine emergency visit could cost thousands if you haven't hit your threshold yet.
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 | About the Author: Trevor has always been fascinated by the way people set goals and work hard to achieve them. While sports once shaped his values of discipline and perseverance, his interests grew to include personal finance. He developed a passion for exploring how people manage credit, loans, and budgeting to overcome challenges and build long-term stability. Today, Trevor enjoys writing about financial strategies that empower individuals to make confident, informed decisions in their everyday lives. |
Most parents want their children to grow into content, confident, and independent adults, but parenting is a long road filled with twists and turns – and it’s no small feat to navigate. Understanding how children’s brains work and develop throughout their childhood is key to feeling empowered while guiding them through each milestone, and will enable you to provide the safe, supportive, and loving environment they need to thrive.
While it’s completely normal for children at certain developmental stages to display signs of anxiety and dependence, recent studies show that up to 8-11% of children and adolescents suffer with anxiety that prevents them from enjoying their daily lives.
Here, we take a look at a few things you can put in place to help your children be more confident and independent.
While it’s completely normal for children at certain developmental stages to display signs of anxiety and dependence, recent studies show that up to 8-11% of children and adolescents suffer with anxiety that prevents them from enjoying their daily lives.
Here, we take a look at a few things you can put in place to help your children be more confident and independent.
Focus on a Growth Mindset
Learning to be confident and independent takes time, patience, and a secure bond with caregivers. You can support your child by offering them the opportunity to make choices, reap the natural rewards or consequences, and begin to take ownership of their own needs, wants, likes, and dislikes.
Remember to only give your children choices that you are happy with regardless, whether it’s “Do you want to wear the red top or the blue top?” or “Shall we have pasta or pizza for dinner?”. This helps children learn to weigh up the pros and cons of decision making, and also take accountability for their choices if they are less than satisfied afterwards.
Remember to always praise your child’s perseverance with any given task, research has shown that children who are praised for their efforts rather than their inherent abilities or results, tend to try harder, feel more confident, and are more open to new challenges.
Remember to only give your children choices that you are happy with regardless, whether it’s “Do you want to wear the red top or the blue top?” or “Shall we have pasta or pizza for dinner?”. This helps children learn to weigh up the pros and cons of decision making, and also take accountability for their choices if they are less than satisfied afterwards.
Remember to always praise your child’s perseverance with any given task, research has shown that children who are praised for their efforts rather than their inherent abilities or results, tend to try harder, feel more confident, and are more open to new challenges.
Photo by 🇸🇮 Janko Ferlič on Unsplash
Encourage Family Contributions
From as young as two or three years old, many children are capable of helping out with small tasks around the home. Fostering independence starts young – putting their own shoes on, making their own beds, or learning to use cutlery and cut up their own dinner all adds to the sense of accomplishment, pride, and confidence children feel.
Though it’s often far quicker and more efficient to do things for our children – even when they are fully capable – it robs them of the opportunity to learn new skills and develop a sense of responsibility and independence.
Taking part in the activities associated with daily living helps children learn to be more independent in the long-term, and helps take some of the weight off your shoulders, too. Be sure to give them age-appropriate responsibilities, and frame family contributions as a positive thing rather than as chores with negative associations.
Working as a team also applies outside of the home, whether you’re enjoying a family day out or going away on vacation. By allowing your children to be a part of planning and decision-making when you’re out and about, and exposing them to diverse experiences, you actively help to boost your child’s physical, emotional, and social development.
Though it’s often far quicker and more efficient to do things for our children – even when they are fully capable – it robs them of the opportunity to learn new skills and develop a sense of responsibility and independence.
Taking part in the activities associated with daily living helps children learn to be more independent in the long-term, and helps take some of the weight off your shoulders, too. Be sure to give them age-appropriate responsibilities, and frame family contributions as a positive thing rather than as chores with negative associations.
Working as a team also applies outside of the home, whether you’re enjoying a family day out or going away on vacation. By allowing your children to be a part of planning and decision-making when you’re out and about, and exposing them to diverse experiences, you actively help to boost your child’s physical, emotional, and social development.
Photo by Phillip Flores on Unsplash
Model Confidence and Independence
Last, but certainly not least, it’s important to model the behavior you want to see in your child. Leading by example is a great way to help your child feel secure enough to follow you confidently, and eventually branch out to try new things on their own, too. Whether you’re visiting a new place or having fun in a playground, being willing to go down the “big slide” or interact with other people helps your child learn to feel safe to do so for themselves.
Plenty of positive reinforcement and avoiding shame is key with nervous children – let them know it’s okay if they don’t feel brave enough to do something, but also that it is safe if they choose too. When you have your children’s back unconditionally, they are more likely to explore the world with greater confidence and independence.
Plenty of positive reinforcement and avoiding shame is key with nervous children – let them know it’s okay if they don’t feel brave enough to do something, but also that it is safe if they choose too. When you have your children’s back unconditionally, they are more likely to explore the world with greater confidence and independence.
ABOUT THE AUTHOR:
As a clinical psychologist specializing in child development, Cecilia loves to share tips and advice to parents looking to help their children grow into confident and independent adults. She also enjoys riding her horse on the beach, and knitting stuffed animals for her grandchildren.
Let’s be honest – life can be a lot to juggle. Between work, responsibilities, and an endless to-do list, it’s easy to feel physically tense and mentally drained. If you’ve ever found yourself craving a break and a way to relax and reset, you’re not alone.
Yoga is an ancient practice that dates back over 5,000 years, that taps into the body, mind, and soul with the use of powerful physical poses and mental meditation exercises. One of the most beautiful aspects of yoga is its inclusivity. Whether young or old, fit or starting fresh, yoga can be adapted to suit all levels of ability. Variety in yoga styles, from calm and meditative Hatha Yoga to fiery and energetic Power Yoga, ensures there's something for everyone – all you need is a mat and an open mind.
Here, we take a look at all of the amazing benefits yoga can bring to our bodies and minds.
Yoga is an ancient practice that dates back over 5,000 years, that taps into the body, mind, and soul with the use of powerful physical poses and mental meditation exercises. One of the most beautiful aspects of yoga is its inclusivity. Whether young or old, fit or starting fresh, yoga can be adapted to suit all levels of ability. Variety in yoga styles, from calm and meditative Hatha Yoga to fiery and energetic Power Yoga, ensures there's something for everyone – all you need is a mat and an open mind.
Here, we take a look at all of the amazing benefits yoga can bring to our bodies and minds.
Builds Strength, Flexibility, and Balance
Yoga is renowned for its ability to improve both strength and flexibility. Poses like “Warrior I” and “Downward Dog” help tone muscles while enhancing joint mobility, and regular practice reduces stiffness and builds lean muscle without the need for heavy gym equipment.
Certain yoga poses, such as “Tree Pose” or “Dancer’s Pose”, require focus and stability, which challenge your core strength and coordination. Not only does this encourage your mind to focus on the present moment, but it also results in improved posture outside of your practice – reducing the risk of back pain associated with prolonged sitting or poor alignment.
Certain yoga poses, such as “Tree Pose” or “Dancer’s Pose”, require focus and stability, which challenge your core strength and coordination. Not only does this encourage your mind to focus on the present moment, but it also results in improved posture outside of your practice – reducing the risk of back pain associated with prolonged sitting or poor alignment.
Boosts Cardiovascular Health and Aids Chronic Pain Management
While yoga is often considered a calming practice, certain styles like Vinyasa and Power Yoga offer heart-pumping sequences. These flow-based sessions promote circulation, reduce resting heart rate, and contribute to overall cardiovascular health.
For those struggling with chronic pain conditions such as arthritis or lower back pain, yoga can also be an effective way to find relief. Gentle stretches combined with breathwork improve circulation and reduce muscle tension, boosting physical comfort off the mat.
For those struggling with chronic pain conditions such as arthritis or lower back pain, yoga can also be an effective way to find relief. Gentle stretches combined with breathwork improve circulation and reduce muscle tension, boosting physical comfort off the mat.
Stress Reduction and Improved Mental Clarity
At its core, yoga promotes relaxation through mindful breathing and meditation. The calming effect of deep breathing activates the parasympathetic nervous system, reducing cortisol levels and helping you feel more at ease. It is a powerful antidote to today’s fast-paced, stress-filled world, no matter your age, ability, or fitness level.
Because of this, yoga doesn’t just train your body – it also trains your mind. Mental clarity and sharper focus are among the common benefits experienced by those who practice regularly, as they learn to leave distractions behind and welcome mindfulness into their routine.
Because of this, yoga doesn’t just train your body – it also trains your mind. Mental clarity and sharper focus are among the common benefits experienced by those who practice regularly, as they learn to leave distractions behind and welcome mindfulness into their routine.
Enhances Emotional Wellbeing
Life’s challenges often test our emotional strength, but yoga can provide the tools to cope more effectively – learning to breathe and stay calm during a challenging pose translates into the ability to handle tough situations in daily life with greater composure.
Of course, yoga is not just about poses. Over time, regular practice can elevate your mood, help to combat anxiety, and even provide relief for symptoms of depression. This intrinsic connection between the body and mind is why many individuals find yoga to be as much about mental nourishment as it is about physical wellness.
Of course, yoga is not just about poses. Over time, regular practice can elevate your mood, help to combat anxiety, and even provide relief for symptoms of depression. This intrinsic connection between the body and mind is why many individuals find yoga to be as much about mental nourishment as it is about physical wellness.
Consistency is Key
Start small with just a few poses each day, or consider joining a class or following guided sessions online to learn proper techniques and form. As with any exercise, consistency is key with yoga. Over time, you'll notice its subtle power enhancing not only how your body feels, but also how your mind navigates everyday stresses and challenges.
ABOUT THE AUTHOR:
As a personal trainer and yoga instructor, Edie loves to share her best tips and tricks to help others enjoy the holistic benefits of exercise. She also enjoys watercolour painting and reading under the shade of a tree.
Why do you go on vacation? Maybe to get a rest, to explore the world, or to spend time with family and friends? How about going on a trip specifically targeted to improving your wellbeing?
There’s a rising trend in this type of break, with an increasing number of travelers looking to take a vacation that’s aimed at improving their health – perhaps an indicator of the busy world we all live in. But do these trips actually have tangible benefits, or is it simply just a case of relaxation? Let’s explore some of the positives a wellness vacation can have.
There’s a rising trend in this type of break, with an increasing number of travelers looking to take a vacation that’s aimed at improving their health – perhaps an indicator of the busy world we all live in. But do these trips actually have tangible benefits, or is it simply just a case of relaxation? Let’s explore some of the positives a wellness vacation can have.
Escaping from the Outside World
Being in-demand constantly or dealing with daily difficulties can result in a build up of stress over time. You may feel like you’ve got everything covered, but your brain will still be running the possibilities and managing your to-do list, even when you’re sleeping.
A wellness break can give yourself permission to step away and disconnect from the outside world, without the pressure of needing to respond to your phone or emails. Especially if you’re a workaholic, this can be a real reset – you might not even realize how stressed and tense you feel until you’ve hit pause. Over time, chronic stress affects all areas of the body, and can lead to health conditions such as heart attacks, stomach issues and headaches.
A wellness break can give yourself permission to step away and disconnect from the outside world, without the pressure of needing to respond to your phone or emails. Especially if you’re a workaholic, this can be a real reset – you might not even realize how stressed and tense you feel until you’ve hit pause. Over time, chronic stress affects all areas of the body, and can lead to health conditions such as heart attacks, stomach issues and headaches.
Improved Sleep
When was the last time you woke up feeling truly rested? If you can’t remember, then it might be time to take a break that is fully targeted at improving your sleep. As well as staying in calm surroundings, you’ll also potentially be able to choose from a pillow menu, diffuser scent in your room, a tailored nutrition plan to aid sleep, and classes like yoga and meditation to help soothe your mind.
Sleep is an essential part of health. As well as supporting your mood, your body is working while you’re resting to support your heart, circulatory system, metabolism, respiratory system and immune system. So, taking a vacation that’s focused on sleeping might sound silly, but you’ll likely pick up some tips that will help you throughout your life.
Sleep is an essential part of health. As well as supporting your mood, your body is working while you’re resting to support your heart, circulatory system, metabolism, respiratory system and immune system. So, taking a vacation that’s focused on sleeping might sound silly, but you’ll likely pick up some tips that will help you throughout your life.
Balanced Diet
On a normal vacation, most of us take it easy, opting for restaurant or takeaway food. While balance is a good thing, eating this way over an extended period of time can leave you feeling sluggish.
In contrast, wellness vacations often offer optimized diet plans that are tailored to your own personal needs. Whether you’re looking to get some more fruit and vegetables into your meals or want to opt for a vegetarian option for a week, you’ll be able to enjoy nutritious yet tasty meals, which you can then recreate back home. Some retreats even offer cooking classes.
In contrast, wellness vacations often offer optimized diet plans that are tailored to your own personal needs. Whether you’re looking to get some more fruit and vegetables into your meals or want to opt for a vegetarian option for a week, you’ll be able to enjoy nutritious yet tasty meals, which you can then recreate back home. Some retreats even offer cooking classes.
A Focus on Listening to Your Body
Overall, wellness vacations encourage you to slow down and listen to your body, which is a useful skill to have throughout your life. Physical symptoms can be signs of mental exhaustion, as well as an indicator that your body is struggling in some way. Prioritizing self-care, resetting and resting will can help put you back on the path to health.
 | About the Author: Having previously worked as a nurse, Michelle now works as a corporate wellness consultant, advising company employees on how to boost their health and wellbeing. She believes that a holistic approach goes hand-in-hand with traditional medicine, where necessary. |
Sleep is more than just a nightly habit – it's a cornerstone of our overall wellbeing. From mood regulation to cognitive functioning, the quality of your sleep plays a vital role in maintaining good mental health. In fact, the better your mental health is, the better you sleep – so ensuring you get adequate rest each night is key to maintaining a good quality of life.
But how does it really work? Here, we break down some of the ways your sleep quality can impact your mental health.
But how does it really work? Here, we break down some of the ways your sleep quality can impact your mental health.
The Science of Sleep
Sleep affects the brain in complex ways. During sleep, the brain processes emotions, consolidates memories, and restores itself for the day ahead. High-quality sleep allows for better emotional regulation and mental clarity, while poor sleep disrupts these processes, leading to mood swings, irritability, and difficulty concentrating.
Research shows that sleep deprivation can alter brain activity in areas like the amygdala, which controls emotional responses. This can make you more reactive to stress and less able to handle negative emotions – which could lead to conditions such as anxiety, depression, and a range of other health disorders.
Research shows that sleep deprivation can alter brain activity in areas like the amygdala, which controls emotional responses. This can make you more reactive to stress and less able to handle negative emotions – which could lead to conditions such as anxiety, depression, and a range of other health disorders.
Social Implications
The impact of sleep on mental health isn’t limited to what happens in your brain, it also affects how you interact with others. Poor sleep can make you less empathetic, more irritable, and less motivated to engage in social activities. This can strain relationships and lead to social isolation, which in turn can worsen your mental health.
Conversely, quality sleep helps improve your mood and energy levels, making it easier to maintain healthy social connections. Feeling well-rested can boost your confidence and resilience, which can positively influence interactions and relationships. In essence, quality sleep is not just about self-care – it’ll also help to create a positive ripple effect in your social life.
Conversely, quality sleep helps improve your mood and energy levels, making it easier to maintain healthy social connections. Feeling well-rested can boost your confidence and resilience, which can positively influence interactions and relationships. In essence, quality sleep is not just about self-care – it’ll also help to create a positive ripple effect in your social life.
The Cause and Effect Loop
Sleep and mental health often exist in a cause-and-effect loop. For example, poor sleep can contribute to heightened anxiety, which, in turn, makes it harder to fall or stay asleep. Similarly, depression can lead to insomnia or hypersomnia, worsening the cycle of low mood and fatigue.
Breaking this loop often requires addressing both factors simultaneously. Techniques like mindfulness practices and creating better sleep hygiene can help improve sleep quality, which then supports better mental health. On the flip side, managing mental health conditions through therapy, medication, or lifestyle changes can promote better sleep patterns.
Breaking this loop often requires addressing both factors simultaneously. Techniques like mindfulness practices and creating better sleep hygiene can help improve sleep quality, which then supports better mental health. On the flip side, managing mental health conditions through therapy, medication, or lifestyle changes can promote better sleep patterns.
Invest in Yourself
The link between sleep quality and mental health is undeniable. Sleep is not just a passive state of being – it’s an active process that helps regulate emotions, maintain cognitive function, and support social wellbeing.
While it’s easy to overlook the importance of sleep in a busy world, prioritizing it is one of the most effective steps you can take towards boosting your mental health. Whether you focus on improving your sleep habits or seek professional help from a therapist for underlying issues, investing in your sleep is an investment in your overall wellbeing. So, tonight, be sure to turn off the screens, dim the lights, and give your body and mind the rest they deserve.
While it’s easy to overlook the importance of sleep in a busy world, prioritizing it is one of the most effective steps you can take towards boosting your mental health. Whether you focus on improving your sleep habits or seek professional help from a therapist for underlying issues, investing in your sleep is an investment in your overall wellbeing. So, tonight, be sure to turn off the screens, dim the lights, and give your body and mind the rest they deserve.
Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems. If you or a loved one are struggling, contact us today. We are here to help!
Rolling out of bed in the morning is easy for some people, but for most of us, it’s a true challenge. Developing a morning routine will help your mental clarity as you get ready to take on the day. Routines may include exercise, yoga, stretching, and a balanced breakfast. Whatever you choose, take note of what works for sweeping the cobwebs out of your head.
Routines are helpful in keeping yourself on track. To start with, wake up early enough to have time for all the “wake up” techniques.
Routines are helpful in keeping yourself on track. To start with, wake up early enough to have time for all the “wake up” techniques.
Routines
Why have a morning routine?
Structure helps us to reduce stress. Cortisol is the stress hormone that brings on tension and anxiety. By relaxing in the morning, it helps you to keep cortisol in check throughout the day.
When waking up, these routines will help you stay on course.
Structure helps us to reduce stress. Cortisol is the stress hormone that brings on tension and anxiety. By relaxing in the morning, it helps you to keep cortisol in check throughout the day.
When waking up, these routines will help you stay on course.
- Wake up at the same time each day. Don’t sleep in for more than an hour or two on your days off.
- Give yourself enough time to exercise, shower, eat, and get to your job. Starting the morning on a time crunch leads to overstressing before the workday begins. (Go to bed at a reasonable time so you don’t “accidentally” oversleep!)
- Breathe deeply.
- Hydrate as soon as possible. Keep a water bottle at your bedside.
- Stretch (before you get out of bed).
- Do NOT pick up your phone or computer (there’s plenty of time for that later).
- Get into a good mood by meditating and by writing in a gratitude journal. Think about things (or people) that make your life better and that you’re thankful for.
- Plan the day. Creating a clear morning routine tells your brain specifically what you’re going to do. It lessens the problem of having to think about the little things all the time.
- Even on a cloudy, rainy day, the morning starts with light. Open window coverings and let the sun shine through. Bright light helps your body rejuvenate.
- Upbeat music gets you moving.
- Reading — whether it’s a newspaper, magazine or paper book — also gets your brain moving. But reading by way of a phone or computer screen is bound to make you sleepy.
Exercise
Physical movement gets your blood circulating. Get outside if the weather is nice -- outdoor exercise improves sleep quality. Exercise pumps up neurotransmitters like serotonin and norepinephrine that give the body the ability to handle stress.
Running and jogging are great forms of exercise, especially when you live in one of the best cities for runners. Ride a bike, take a power walk, swim, jump rope, dance — anything to get you pumped up!
Running and jogging are great forms of exercise, especially when you live in one of the best cities for runners. Ride a bike, take a power walk, swim, jump rope, dance — anything to get you pumped up!
Breakfast Nutrition
Start your morning with the right nutrition. You may like those sugary cereals, but a balanced breakfast should include protein and fiber. Suggestions? Eggs, whole wheat toast, fruit, nuts, Greek yogurt, oatmeal, cottage cheese, and tea.
If you’re a “regular” coffee drinker, it’s true that caffeine does increase physical and mental acuity. But it’s also a diuretic — it will keep you running to the bathroom. Drink coffee with dairy, half-and-half, or plant-based milk if it’s your preference, but take it easy on sugar, flavored syrups, and artificial sweeteners.
Coffee, energy drinks, tea, and other caffeinated drinks typically get your motor running in the morning, but if you drink them late in the day, you may not have an easy time falling asleep at bedtime.
Fruit and yogurt smoothies with blended fruits (or vegetables) are a morning treat. Add protein powder for an extra nutrition boost.
If you’re a “regular” coffee drinker, it’s true that caffeine does increase physical and mental acuity. But it’s also a diuretic — it will keep you running to the bathroom. Drink coffee with dairy, half-and-half, or plant-based milk if it’s your preference, but take it easy on sugar, flavored syrups, and artificial sweeteners.
Coffee, energy drinks, tea, and other caffeinated drinks typically get your motor running in the morning, but if you drink them late in the day, you may not have an easy time falling asleep at bedtime.
Fruit and yogurt smoothies with blended fruits (or vegetables) are a morning treat. Add protein powder for an extra nutrition boost.
Morning Routine Suggestion
The key to a useful routine is in the word “routine.” Here’s a blueprint for a simple yet engaging morning for the average workday.
- 6:00 a.m. Set the alarm for your wake-up call (only one tap of the snooze button is allowed). Stretch. Get out of bed. Open the curtains (or blinds). Put on some music and do a bit more stretching.
- 6:15 a.m. Exercise for 15 or 20 minutes. Hit the treadmill, ride a stationary bike, or lift a few weights. (Save the hardcore exercising for after work.)
- 6:30 a.m. It’s breakfast time! Eat, drink juice, coffee, tea, or whatever you prefer. Also, drink water (it’s the best hydrator).
- 6:45 a.m. Hop in the shower, get your makeup on (or shave), do your hair, and get dressed.
- 7:15 a.m. Check a traffic app. Drive to work. Listen to music, a podcast, or an audiobook. If you live close enough, take a walk.
- 8:00 a.m. Settle in and get your game day on.
Developing a regular routine to help your mornings go smoothly starts with setting a bedtime, getting a good night's sleep, setting out clothes, and packing your lunch the night before. Staying sharp throughout the day begins with the right kind of prep.
 | Teri Silver is a journalist and outdoor enthusiast. She and her husband live on 5 acres with a vast lawn, three gardens, a farm, a pond, many trees, and a lot of yard work! The best parts of the year are summer and fall when home-grown veggies are on the dinner table. |
What is ADHD?
ADHD stands for Attention-Deficit/Hyperactivity Disorder. It is a neurodevelopmental disorder that typically begins in childhood and may persist into adulthood. ADHD is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and development.
There are three main subtypes of ADHD:
ADHD can have significant effects on various aspects of life, including academic performance, work productivity, relationships, and self-esteem. However, with proper diagnosis, treatment, and support, individuals with ADHD can manage their symptoms effectively. Treatment options often include a combination of medication, behavioral interventions, therapy, and education about the condition.
Why do some people develop ADHD?
The exact cause of ADHD is not yet fully understood. However, research suggests that a combination of genetic, neurological, and environmental factors contribute to its development. Here are some factors that may play a role:
How common is ADHD?
ADHD is a relatively common neurodevelopmental disorder. Its prevalence can vary depending on the population being studied and the diagnostic criteria used. According to estimates from the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is commonly used for diagnosis, the prevalence of ADHD in children and adolescents is approximately 5-10% worldwide.
It is important to note that ADHD can persist into adulthood for many individuals, although symptoms may change over time. The prevalence of ADHD in adults is generally lower than in children, with estimates ranging from 2-5%. However, research suggests that the prevalence of ADHD in adults may be underdiagnosed and underreported.
It is also worth noting that ADHD can affect individuals of all genders, ethnicities, and socioeconomic backgrounds. It is not limited to any specific demographic group.
Given the relatively high prevalence of ADHD, it is important to raise awareness, promote understanding, and provide appropriate support and treatment options for individuals with ADHD to help them manage their symptoms and thrive in their daily lives.
How do you treat ADHD?
ADHD is a complex disorder, and the treatment approach often involves a combination of strategies tailored to the individual's specific needs. The primary goal of treatment is to manage symptoms, improve daily functioning, and enhance quality of life. Here are some common treatment options for ADHD:
What non-medication treatments are helpful for ADHD?
Non-medication treatments can be beneficial in managing ADHD symptoms and improving daily functioning. Here are some non-medication treatments commonly used for ADHD:
What over-the-counter treatments help with ADHD?
It is important to note that there are no over-the-counter (OTC) treatments that have been proven to effectively treat ADHD. ADHD is a complex neurodevelopmental disorder that typically requires professional evaluation, diagnosis, and treatment by healthcare providers, such as psychiatrists or psychologists.
While some OTC products may claim to improve focus, attention, or cognitive function, their efficacy and safety in managing ADHD symptoms have not been scientifically validated. It's essential to be cautious of any products that make unsubstantiated claims about treating or managing ADHD without proper research evidence.
If you suspect you or someone you know may have ADHD, it is recommended to seek professional medical advice. A healthcare provider can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options, which may include medication, behavioral therapy, or a combination of both.
Remember, it is important to prioritize evidence-based treatments and consult with healthcare professionals who specialize in ADHD for proper evaluation and guidance.
How can you help a loved one who has ADHD?
Supporting a loved one with ADHD can make a significant positive impact on their well-being and daily functioning. Here are some ways you can help:
Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems. If you or a loved one are struggling, contact us today. We are here to help!
ADHD stands for Attention-Deficit/Hyperactivity Disorder. It is a neurodevelopmental disorder that typically begins in childhood and may persist into adulthood. ADHD is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and development.
There are three main subtypes of ADHD:
- Predominantly Inattentive Presentation: Individuals with this subtype primarily exhibit symptoms of inattention. They may have difficulty sustaining attention, being organized, following instructions, and completing tasks.
- Predominantly Hyperactive/Impulsive Presentation: Individuals with this subtype primarily exhibit symptoms of hyperactivity and impulsivity. They may struggle with sitting still, being patient, waiting their turn, and controlling impulsive behaviors.
- Combined Presentation: This subtype is the most common, where individuals exhibit symptoms of both inattention and hyperactivity/impulsivity.
ADHD can have significant effects on various aspects of life, including academic performance, work productivity, relationships, and self-esteem. However, with proper diagnosis, treatment, and support, individuals with ADHD can manage their symptoms effectively. Treatment options often include a combination of medication, behavioral interventions, therapy, and education about the condition.
Why do some people develop ADHD?
The exact cause of ADHD is not yet fully understood. However, research suggests that a combination of genetic, neurological, and environmental factors contribute to its development. Here are some factors that may play a role:
- Genetic Factors: ADHD tends to run in families, indicating a strong genetic component. Several genes have been identified that may contribute to the development of ADHD. However, it is important to note that having a genetic predisposition does not guarantee that someone will develop ADHD. It simply increases the likelihood.
- Neurological Factors: Studies have found differences in the structure and functioning of certain brain areas in individuals with ADHD. These differences involve areas responsible for attention, impulse control, and executive functions. Neurotransmitters like dopamine and norepinephrine, which play a role in regulating attention and behavior, may also be involved.
- Environmental Factors: Certain environmental factors may contribute to the development of ADHD or exacerbate existing symptoms. These factors can include exposure to toxins (e.g., lead), prenatal exposure to alcohol or tobacco smoke, premature birth, low birth weight, and maternal stress during pregnancy. However, it is important to note that these factors alone do not cause ADHD but may increase the risk in individuals who are already genetically susceptible.
How common is ADHD?
ADHD is a relatively common neurodevelopmental disorder. Its prevalence can vary depending on the population being studied and the diagnostic criteria used. According to estimates from the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is commonly used for diagnosis, the prevalence of ADHD in children and adolescents is approximately 5-10% worldwide.
It is important to note that ADHD can persist into adulthood for many individuals, although symptoms may change over time. The prevalence of ADHD in adults is generally lower than in children, with estimates ranging from 2-5%. However, research suggests that the prevalence of ADHD in adults may be underdiagnosed and underreported.
It is also worth noting that ADHD can affect individuals of all genders, ethnicities, and socioeconomic backgrounds. It is not limited to any specific demographic group.
Given the relatively high prevalence of ADHD, it is important to raise awareness, promote understanding, and provide appropriate support and treatment options for individuals with ADHD to help them manage their symptoms and thrive in their daily lives.
How do you treat ADHD?
ADHD is a complex disorder, and the treatment approach often involves a combination of strategies tailored to the individual's specific needs. The primary goal of treatment is to manage symptoms, improve daily functioning, and enhance quality of life. Here are some common treatment options for ADHD:
- Medication: Stimulant medications, such as methylphenidate (e.g., Ritalin) and amphetamines (e.g., Adderall), are often prescribed to help manage ADHD symptoms. These medications work by increasing the levels of certain neurotransmitters in the brain, improving attention, impulse control, and hyperactivity. Non-stimulant medications, such as atomoxetine (Strattera) and guanfacine (Intuniv), may also be prescribed as alternative options.
- Behavioral Interventions: Behavioral therapy is an important component of ADHD treatment. It can include various techniques to improve organization, time management, and problem-solving skills. Behavioral interventions may involve parent training, where parents learn strategies to help their child manage behavior and structure their environment effectively. Additionally, cognitive-behavioral therapy (CBT) can help individuals develop coping skills, manage emotions, and address specific challenges related to ADHD.
- Education and Psychoeducation: Education about ADHD is essential for both individuals with ADHD and their families. Understanding the nature of the disorder, its impact on daily life, and learning effective strategies can be empowering and supportive. Psychoeducation can also help address any misconceptions or stigmas associated with ADHD.
- Supportive Interventions: Providing a supportive environment is crucial for individuals with ADHD. This can involve creating structured routines, setting clear expectations, and providing positive reinforcement for desired behaviors. Support groups, where individuals with ADHD and their families can connect with others facing similar challenges, can also be beneficial.
- Lifestyle Modifications: Certain lifestyle modifications can help manage ADHD symptoms. These include regular exercise, maintaining a balanced and nutritious diet, ensuring adequate sleep, and minimizing distractions in the environment (e.g., noise, clutter).
What non-medication treatments are helpful for ADHD?
Non-medication treatments can be beneficial in managing ADHD symptoms and improving daily functioning. Here are some non-medication treatments commonly used for ADHD:
- Behavioral Therapy: Behavioral therapy aims to modify behaviors and develop strategies to improve executive functions, organizational skills, time management, and impulse control. It can be conducted individually or in group settings, and it often involves teaching specific skills and techniques through structured sessions. Behavioral therapy can be effective for both children and adults with ADHD.
- Cognitive-Behavioral Therapy (CBT): CBT helps individuals with ADHD identify and change negative thought patterns and behaviors that contribute to difficulties in managing their symptoms. It focuses on developing coping strategies, problem-solving skills, and improving self-esteem. CBT can be particularly helpful in addressing emotional regulation, managing stress, and improving social skills.
- Parent Training and Education: Parent training programs are designed to educate parents about ADHD, its impact on their child, and strategies for managing behavior. Parents learn techniques for providing structure, setting appropriate expectations, and implementing effective discipline strategies. These programs empower parents to support their child's development and manage challenging behaviors.
- Mindfulness and Meditation: Mindfulness practices, such as meditation and deep breathing exercises, can help individuals with ADHD improve their ability to focus attention, regulate emotions, and reduce impulsivity. Mindfulness techniques promote self-awareness, relaxation, and present-moment awareness, which can be beneficial in managing ADHD symptoms.
- Exercise and Physical Activity: Regular physical activity has been shown to have positive effects on attention, executive functions, and mood regulation in individuals with ADHD. Engaging in activities such as sports, dance, yoga, or other forms of exercise can help reduce hyperactivity, improve focus, and enhance overall well-being.
- Organization and Time Management Strategies: Developing effective organizational systems, using planners or calendars, breaking tasks into smaller steps, and utilizing visual aids (e.g., checklists) can assist individuals with ADHD in managing time, prioritizing tasks, and staying organized.
- Environmental Modifications: Creating an environment that minimizes distractions and supports focus can be helpful for individuals with ADHD. This can involve minimizing clutter, having a designated study or work area, using noise-canceling headphones, and implementing visual cues or reminders.
What over-the-counter treatments help with ADHD?
It is important to note that there are no over-the-counter (OTC) treatments that have been proven to effectively treat ADHD. ADHD is a complex neurodevelopmental disorder that typically requires professional evaluation, diagnosis, and treatment by healthcare providers, such as psychiatrists or psychologists.
While some OTC products may claim to improve focus, attention, or cognitive function, their efficacy and safety in managing ADHD symptoms have not been scientifically validated. It's essential to be cautious of any products that make unsubstantiated claims about treating or managing ADHD without proper research evidence.
If you suspect you or someone you know may have ADHD, it is recommended to seek professional medical advice. A healthcare provider can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options, which may include medication, behavioral therapy, or a combination of both.
Remember, it is important to prioritize evidence-based treatments and consult with healthcare professionals who specialize in ADHD for proper evaluation and guidance.
How can you help a loved one who has ADHD?
Supporting a loved one with ADHD can make a significant positive impact on their well-being and daily functioning. Here are some ways you can help:
- Educate Yourself: Learn about ADHD to better understand its symptoms, challenges, and impact on daily life. This knowledge will help you develop empathy and provide appropriate support. Be open-minded and dispel common misconceptions about ADHD.
- Open Communication: Maintain open and honest communication with your loved one. Encourage them to express their feelings, frustrations, and challenges related to ADHD. Create a safe and non-judgmental space for them to share their experiences.
- Offer Practical Support: Assist your loved one with organizing their environment, developing routines, and managing time effectively. Help them break down tasks into manageable steps, create to-do lists, or use visual aids. Simple strategies like reminders or visual schedules can be helpful.
- Establish Structure and Consistency: ADHD individuals benefit from consistent routines and structure. Encourage them to establish regular sleep patterns, mealtimes, and study/work schedules. Consistency can help minimize distractions and provide a sense of stability.
- Encourage Healthy Lifestyle Habits: Encourage your loved one to maintain a healthy lifestyle, including regular exercise, nutritious eating habits, and sufficient sleep. These habits can positively impact their energy levels, mood, and overall well-being.
- Provide Emotional Support: Individuals with ADHD may experience frustration, low self-esteem, or anxiety due to their challenges. Offer emotional support, reassurance, and encouragement. Focus on their strengths and accomplishments rather than solely on their difficulties.
- Help Them Set Realistic Goals: Assist your loved one in setting realistic and achievable goals. Break larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Celebrate their progress and offer praise and positive reinforcement.
- Encourage Self-Advocacy: Empower your loved one to become their own advocate. Help them develop self-advocacy skills, such as effectively communicating their needs, requesting accommodations when necessary, and seeking appropriate support.
- Support Professional Treatment: Encourage your loved one to seek professional evaluation and treatment from qualified healthcare providers experienced in ADHD. Offer to accompany them to appointments, assist with medication management, or participate in therapy sessions if appropriate.
- Be Patient and Understanding: ADHD can present challenges, and your loved one may struggle with certain tasks or exhibit impulsive behavior. Practice patience, understanding, and empathy. Avoid criticism or negative judgment.
Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems. If you or a loved one are struggling, contact us today. We are here to help!
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