2019 was a bit of a challenging year for me. I ended 2018 with chronic back pain and in 2019 developed a few other issues. I realized that I really needed to support myself mentally and that in turn was going to help me overall. As I dove into supporting my mental health I discovered a few things that really made a difference that I am sharing with you today. I also recognize how fortunate I am to have access to health insurance and the ability to pay for things that can assist my mental health as well as the love and support of my husband, family, and friends. I hope one of these can be helpful to you or someone you love.
Last year I fully committed to the calm app by doing the 10 minute daily calm exercises that focus on different aspects of mindfulness. Calm also has sleep stories which are relaxing bedtime time tales that help you fall asleep. My favorites are by the famous painter Bob Ross. For black history month calm also just launched a new sleep story by jazz writer Greg Thomas that I really found soothing and interesting. I have also used the app at doctors appointments or before flights to ease any anxiety I was feeling. You can use the calm app for free but if you want access the daily calm or sleep stories you’ll need to pay $12.99 a month or $59.99 a year. There is also a option for a lifetime membership which is $299.99.
There were a number nights last year that I simply could not relax. I had been reading that coloring can relax the brain because your thoughts are focused on a simple activity. I bought a few colored pencils and this great 60’s theme coloring book from Amazon. Also more recently vulture put together a free coloring book online of Baby Yoda and it’s been super fun to do.
I discovered Curable through a well-timed Facebook advertisement and learned that it is guided program that helps you understand why you have pain, why it persists, and what you can do about it. This is all done through an app. At first I tried the free features and immediately had some aha moments where I recognized why I might be having pain, i.e. stress, anxiety, and even traits I had like perfectionism. Then I decided to dive into the program and commit to do it 1 to 2 times a week. Curable leverages a combination of pain science education and evidence-based techniques to address chronic pain holistically. Exercises can look like meditations, writing assignments, brain training, and education lessons. These are all designed to help rewire the brain to help eliminate pain. I have always known about the mind body connection but it is so much more evident for me now after using curable. Exercises take 10-20 minutes and the app suggests doing them 1-2 times a week for the best results. The app is backed by PHD’s, MDs, and several therapists. I was shocked to learn that 70% percent of Curable users report experiencing “some degree” of relief from physical symptoms after 30 days of using the app, and 30 percent of people say they experience improved quality of life. While the app makes no guarantees that it can treat or cure any ailment it has been worth to me to try it and at $14.99 a month this is cheaper than a doctors visit.
Gratitude Practice
Around when I was feeling pretty awful I decided to start a gratitude practice. I downloaded a free gratitude app called Morning-A five minute journal. I have a reminder everyday to spend five minutes listing three things in grateful for, three things that would make today great, a affirmation, and three amazing things that happened today. It only take five minutes to do this and finding affirmations online has been enjoyable. There is actually science that backs up why gratitude is so important. People that have a gratitude practice as less likely to experience aches and pains as well as have better health than those who don’t. Also it makes you happier and increases your self esteem. Check out this mindbodygreen article for all the benefits.
Not only that volunteering does good for your community it makes you feel good so this year I decided to join my local junior league.1901, when Mary Harriman, together with 85 other women, founded the Junior League for the Promotion of Settlement Movements in New York City. The name was later shortened to the Junior League. Early League projects included establishment of orphanages, programs in the arts, dental health for children, home nursing, parks and playgrounds. The organization became international when the Junior League of Montreal joined in 1912. The league began as the Fenton League and became the Junior League of Oakland in February 1935, with a charter membership of 61. In 1974, the name of the League became the Junior League of Oakland-East Bay to reflect the expansion of the League’s membership and service area. As a provisional member I have volunteered at food banks and fundraisers for my community. Junior League also has fun social activities such as chocolate tasting, music venue tours, and dinners. Volunteering has been the best thing I have done not only for my mental health but for my community.
What I have also learned is maintaining your mental health is a on-going process just like going to the gym so you must work on it every day. My goal is to continue using these tools to keep myself healthy everyday.
