coping skills

Mindfulness is proven to decrease stress, depression and anxiety (Peper, 2019)

The term “mindfulness” represents a group of mental techniques that aim to achieve a mental state characterized by knowledge and acceptance of each thought, feeling or emotion in the specific instant in which they are experienced (Nota, 2021). Benefits include decreased stress and anxiety, improved concentration and focus, improve sleep and mood, and decreasing pain and risk for heart disease. Click this link to see a video on Mindfulness.

The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments. Meditation helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.  

Breathing is an essential part of life. Diaphragmatic breathing is slow and deep breathing that affects the brain and the cardiovascular, respiratory, and gastrointestinal systems through the modulation of autonomic nervous functions (Hamasaki, 2020). Diaphragmatic breathing activates the parasympathetic nervous system (internal calming system) thus relieving stress and anxiety. 

Journaling is a powerful, evidence-based strategy that you may find helpful for managing mental health conditions and stress. Not only does journaling offer a number of intellectual, organizational and psychological benefits, but some studies have shown that it can also improve your physical health. Journaling helps reduce stress, improve mood, increase self-awareness, enhance creativity and problem solving skills, while decreasing anxiety and depression.  We have two journals available for purchase. Journals

Scientific research has shown that music can influence physiological processes that enhance physical and mental wellbeing (Rebecchini, 2021). Music is proven to increase mood as well as decrease levels of depression or anxiety and even boost our immune system. 

Yoga is a form of mind-body fitness that involves a combination of muscular activity and an internally directed mindful focus on awareness of the self, the breath, and energy. Benefits of yoga include increased flexibility, decreased stress, improves mental health, reduce inflammation, build strength, boost immune system, improve balance, and reduce depression and anxiety. Essentially, it's the practice of connecting our mind to our body. This is the first step in healing trauma that is stored in our bodies. 

Research has shown that practicing affirmations for mental health on a regular basis may activate the brain’s reward centers that are responsible for feeling happiness, joy, and positivity. Every time a person thinks positive thoughts instead of negative, unhelpful thought, the brain rewards them with positive feelings. Repetition is key when it comes to affirmations, as the statements must permeate the subconscious mind to create positive change and improved well-being.  Check out my blog on affirmations for more information or guidance. Affirmations

Hamasaki H. (2020). Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel, Switzerland), 7(10), 65. https://doi.org/10.3390/medicines7100065 

Nota, A., Kuvacic, G., Sellami, M., & De Giorgio, A. (2021). Reviewing the Relationship between Physiology of Breathing and Physical Activity in Anxiety Disorders. Sport Mont, 19(3), 123–133.

Peper, E., Harvey, R., & Lin, I.-M. (2019). Mindfulness Training Has Elements Common to Other Techniques. Biofeedback, 47(3), 50–57. https://doi.org/10.5298/1081-5937-47.3.02

Rebecchini L. (2021). Music, mental health, and immunity. Brain, behavior, & immunity - health, 18, 100374. https://doi.org/10.1016/j.bbih.2021.100374