Do early alarm clocks, rushing into meetings, and last-minute uniform scrambles resonate with anyone else? The new school year is underway, and whether you're a parent, college grad, or law associate who hasn't found rhythm in the new routine yet, you're not alone. As we bid farewell to the luxury of long, lazy evenings and dive into the whirlwind of back-to-school season, complete with its demands and schedules, it’s easy to feel overwhelmed.That’s why I’m here, to check in on you. You there, nursing student juggling 12-hour shifts…how are your feet holding up? And to you, the weary mother (yes, you)…rest assured that your child is doing just fine at school. They made it off the bus safely.After the collective hustle and exhaustion that September brought, I invite you to take a moment to pause and check in with yourself. Breathe deeply and take your pulse. In October, I invite you to explore the benefits of life’s slower seasons.Apparently even the folks at World Federation for Mental Health can read the room, because in 1992, they declared October 10th to be a most fitting and appropriate time for World Mental Health Day. Now, as a therapist, I have to admit to the curiosity and, perhaps even skepticism, I initially viewed this day with. One little day to acknowledge mental health? Mental health is my full time job! I’m going to let you in on a little secret that some of the world is just waking up to. If we focused just a teensy bit on our mental health every day, we probably wouldn’t need a nationwide reminder that it exists just one day a year. And that’s where we come in.The question I get asked most often is: "There is so much about my life I need to change. Where do I begin?When the overwhelm is great, it usually is a sign that our bodies, our greatest allies, are not running on all cylinders. So my answer is: “Let's regulate your body to regulate your mind, and accumulate self trust, and self efficacy along the way.” The easiest way to stabilize ourselves and get life back on track is with a simple, but profound DBT skill called ABC PLEASE:Here’s a breakdown of each component, and how to apply it to your life in a straightforward and practical way:
A: Accumulate Positive Experiences
Your system won't feel happy if you don't introduce it to any joy. Engage in activities that light you up- both in the short term and the long term. Take a long walk in a new neighborhood, call an old friend, start that new creative project you've been putting off. Doctor's orders.
B: Build Mastery
Competence leads to confidence, people. Take the tennis lesson, try that complicated banana bread recipe. Make a goal and take one step. Then one more step. The effects of feeling a sense of mastery are exponential.
C: Cope Ahead
You will get stressed. We all do. But you can be prepared or you can be blindsides. Think about potential challenges or stressors in advance, but don't get stuck there. Think through possible solutions and strategies to handle them effectively, and practice in your head. Sounds silly. But give it a whirl.
P: Physical Illness
Attend to your physical health. Make sure you’re managing any medical conditions. If you ascribe to ‘take care of everyone else first,' here is your sign to prioritize you this week. Can't pour from an empty cup.
L: Eat Healthily
Focus on maintaining a balanced diet. Eating regular, nutritious, meals supports both physical and mental health.
E: Avoid Mood-Altering Substances
Steer clear of substances that can negatively affect your mood, such as excessive alcohol or recreational drugs. Hangover anxiety is a real thing.
A: Sleep Well
Might seem obvious, and yet so many of us ignore the role sleep plays in our wellbeing. Ensure you’re getting adequate and quality sleep each night.
S: Exercise Regularly
Incorporate physical activity into your routine. Aim for regular exercise, which could be as simple as a daily walk or more structured workouts.
E: Engage in Positive Social Interactions
Spend time with supportive and positive people. Build and maintain healthy relationships and social connections.In essence, the ABC PLEASE skill gives us a holistic approach to staying on top of our mental health by addressing the multitude of factors that make it up. Through incorporating these elements into your routine, you create a strong foundation for emotional resilience and well-being. We can never underestimate the mind-body connection and the role taking care of your body plays in taking care of your heart and mind.
Commenti