Ending Stigma Together

Mindfulness is a mental state and practice that involves being fully present and engaged in the current moment, without judgment or attachment to thoughts, feelings, or sensations. It is a form of meditation that brings you more awareness and attention to your thoughts, emotions, and physical sensations.

The concept of mindfulness is rooted in ancient Buddhist teachings but has gained significant popularity in recent years as a secular practice in various fields such as psychology, healthcare, and personal development. Mindfulness involves intentionally directing your attention to the present moment, observing your experiences without getting caught up in them, and accepting them without judgment. This can take time to learn. It takes practice. However, it is worth it because learning how to be mindful, is an incredible tool for your mental health.

Mindfulness can be cultivated through a variety of exercises, including meditation, breathing exercises, and everyday activities done with focused attention. Practicing mindfulness on a regular basis has been associated with numerous benefits, such as reduced stress, improved emotional regulation, increased self-compassion, enhanced focus and concentration, and improved overall well-being. Mindfulness is a skill that requires practice and patience to develop. There are numerous resources available, including books, courses, and apps, that can provide guidance and support for those interested in incorporating mindfulness into their lives. You can also go grab my 30 Day Mindfulness Workbook HERE.

Practicing mindfulness can have several mental health benefits. Here are five of those benefits.

Stress reduction: Mindfulness helps you to become more aware of your thoughts, feelings, and bodily sensations in the present moment. By developing this awareness, mindfulness can reduce stress and prevent individuals from getting caught up in anxious or negative thought patterns.

Anxiety and depression management: Mindfulness-based interventions have been shown to be effective in reducing symptoms of anxiety and depression. By practicing mindfulness, you can develop a non-judgmental and accepting attitude towards you current experiences, which can help alleviate depressive and anxious feelings.

Improved emotional regulation: Mindfulness cultivates an ability to observe and acknowledge your emotions without immediately reacting to them. By developing this skill, you can begin to respond to your emotions in a more balanced and measured way, rather than getting overwhelmed or suppressing them. Being aware of your emotions as they are happening allows you to make any adjustments or do whatever you need to do in order to rebalance them. This will prevent your emotions from quickly spiraling downward. You will begin to feel more control over you mental health.

Increased self-awareness: Mindfulness enhances self-awareness by directing attention to the present moment and internal experiences. This heightened awareness can help you recognize and understand your thoughts, emotions, and behaviors, leading to a deeper understanding of yourself. This can help you recognize your struggles, heal your trauma and gain a deeper understanding of your mental health.

Enhanced focus and concentration: Regular mindfulness practice improves concentration and focus. By training the mind to stay present and redirect attention when it wanders, you can develop stronger cognitive control and attentional stability. By increasing focus and concentration, you will be able to effectively apply the various strategies you need to support your mental health.

By practicing mindfulness, you will aim to develop a greater sense of self-awareness and a more compassionate and non-reactive relationship with your thoughts and emotions. It involves acknowledging and accepting your experiences, whether positive or negative, without trying to change or resist them. Instead, you will gain a deeper understanding and confidence on how to support your mental health in any situation.

Remember, “We are stronger together!”

Do you want to learn the 6 habits that will help you create a life that supports your mental health? Sign up to get more information on my upcoming webinar and online course that will explain the process that I have been using for years to help create a life that supports your mental health. You can sign up HERE to receive more information in the upcoming weeks.

Grab a copy of my book HERE!

I have always openly shared my mental health journey. To be honest, when I was first diagnosed with Major Depression Disorder in 1987 in the midst of my eating disorder, I didn’t even realize I was “supposed” to be embarrassed by my mental illnesses. It’s not like I could hide my 84 pound body on my 5 foot, 7 inch frame! It was obvious I was not well.

However, I really had no idea there was so much stigma. I think part of that was because I was in college and living on a college campus. Life is just different in that college bubble. Being in a learning environment where most people are more focused on their academics and social life, didn’t seem to lend itself to judgement or outcast. In fact, I experienced the opposite. Nothing but support and understanding from my new friends(most of whom are still my friends 35+ years later!).

I credit the people God placed in my life during this time and the amazing professors at my university for nurturing my recovery and allowing a safe space to openly share my struggles.

When I got into the “real world” after graduating with a degree in psychology, I got a job as a mental health case manager. I basically went from one safe bubble for being open about mental health to another. I didn’t realize there was such a stigma for mental health until I was in my late 20s. By then, I was so comfortable sharing my story with others, I truly didn’t give a shit about any stupid stigma. Well, until I realized how much it was still hurting others.

No one should ever feel embarrassed or ashamed of their mental illness or the struggles they face daily because of their mental health. Our brains are our most important organ. The brain is the organ that controls all other organs and everything else in our body. We can’t live without it.

Yet, society continues to ignore the importance in keeping it healthy. Too many powerful people, educators, adults, law officials, medical professionals and society in general simply don’t understand mental health and how it can affect human behavior and our quality of life. Sadly, many just don’t want to bother understanding it because it is easier, and cheaper, to ignore it and blame the individual instead of the broken system.

I know so many of us can feel so powerless and hopeless when we watch some of what is going on in the world around us. However, there is one way we can all begin to make a difference. We can share our story. We can share out mental health journey. By being open and sharing our mental health journey like so many others share their medical journeys or weigh loss journeys, we can help educate others and bring mental health to the forefront of our communities.

Below are 3 reasons I encourage you to start sharing your mental health story. We all have one. Some of us just have more complicated ones than others.

Connection and Support: Sharing your mental health story can help foster a sense of connection and belonging. By opening up about your experiences, you create an opportunity for others to relate and empathize with you. This was one of the first things I realized when sharing my story of depression and anorexia in my 20s. I connected with so many women who would respond, “oh my god! me too!” This can create a supportive community where people feel less alone in their struggles, knowing that others have gone through similar challenges. You feel an instant connection. Sharing your story can also encourage others to share their own experiences, further promoting a sense of support and understanding.

Breaking Stigma: Mental health stigma often arises from misconceptions and lack of awareness. Or, as I like to say, ignorance and a laziness to understand. By sharing your story, you contribute to breaking down these barriers and challenging the stigma associated with mental health. Your openness can educate and inform others, promoting empathy and compassion. When people hear personal stories, it humanizes mental health issues and helps normalize the conversation, encouraging others to seek help and support without fear or shame. The more people who share and the more others listen, the stigma begins to be broken down, one person at a time.

Inspiring and Empowering Others: Sharing your mental health story can inspire and empower others who may be facing similar challenges. By discussing your journey, including the obstacles you’ve overcome and the strategies that have helped you, you offer hope and encouragement. We often feel alone when we are dealing with mental health challenges. When we hear others who have been through similar challenges, we suddenly feel as though we aren’t the only one! Your story may resonate with someone who is struggling and provide them with the motivation to seek help, practice self-care, or explore new coping strategies. Your openness can serve as a source of inspiration and show that recovery and growth are possible. Your story may even save a life.

An added bonus to sharing your own story is that it can actually be healing and therapeutic. However, it is important to mention that sharing your mental health story is a personal decision, and it’s essential to consider your own comfort and readiness before doing so. It is ok if you aren’t ready yet. It can be helpful to have a supportive network or professional guidance when sharing your story, as they can provide additional resources and help navigate any potential challenges that may arise. Support groups, close friends and family, or a therapist can be a great place to start sharing your journey.

Remember, you are not alone.

~We are stronger together~ Debbie

Be sure to grab my new FREE resource HERE on the 6 habits to support your mental health.

And, grab a copy of my book HERE if you haven’t already!

Depression just sucks. There’s no way around it. It sucks the joy out of your entire being. It sucks away your energy. And, it sucks away your desire to do anything productive. 

The more we educate ourselves on how to support our mental health, the stronger and more in control we will feel with our mental health. 

There are things we can do to support our depression, but there are also things we should NOT do to support our mental health. 

I wanted to share 5 things we should NOT do when we are depressed. Not doing these 5 things will support your depression and help you slowly work your way back to the light. 

Number 1: Do NOT stay in bed. You need to get out of bed and at least move to the sofa. Staying in bed will only make things worse. Your energy will continue to be drained. You will feel more depressed. Just move to the sofa or a chair in a different room. Change of scenery will help your mental health. Simply moving from your bed to the sofa will help your mental health. You need to keep your body moving at least a little bit each day. 

Number 2: Do NOT eat processed foods or junk food. Feeding our body and brains correctly will do a lot for our mental health. Foods high in refined sugar, processed with ingredients you can’t understand or any fried foods can all have negative effects on your mental health. When we are struggling with our depression, it is more important than ever to eat a clean, whole food diet that includes mostly fruits, vegetables, grains and beans. You can research more on what to eat, and not eat, to help your mental health. See what foods affect you the most in both positive and negative ways and then just try to eat the ones that have a positive effect on your mental health. 

Number 3: Do NOT skip more than one day of showering. Showering and personal hygiene is often one of the first daily tasks that depression seems to keep you from accomplishing. You don’t have the energy to get up, shower and get ready for the day, so you just don’t bother. However, getting a shower, allows the warm water to run over you and calm you down, feel refreshed and washed and  clean. It will do wonders for your depression too. Put on some clean clothes or clean pajamas and feel more empowered to take on the day. 

Number 4: Do NOT sit in darkness. When your brain is filled with the darkness of depression, the last thing you need to do is surround yourself with more darkness. Flood your brain and body with light. Open up all of your blinds or curtains. Turn lights on around the house if you need to! If the sun is out and the temperature is good, go sit outside in the sun and soak up some Vitamin D. We get our Vitamin D mostly from the sun. This is one reason why many of us struggle more with our depression in the winter months. Many of you have less sunlight and shorter days. Our brains need the vitamin D the sun gives us. So, get outside and get some fresh air. 

Number 5: Do not listen to the negative thoughts in your head. Ahhh, those pesky negative thoughts so many deal with on a daily basis. They can really get you down on yourself. This is where practicing mindfulness really comes into play. As you practice being mindful of your thoughts, emotions and feelings, you will become aware of these negative thoughts quicker and will be able to stop them and turn them around into positive thoughts before they affect your mindset and your mental health. Your negative thoughts lie to you. You can control them by countering them with your positive thoughts and affirmations. 

I hope you remember these 5 tips next time your depression is affecting your life. Depression can make life harder, but the more you know and understand how to support your mental health, the better you will be able to navigate life when things become difficult.

Be sure to head on over to my resources link on my new website HERE and grab your free 30 Day Mindfulness Workbook or the 6 Habits For Creating A Life That Supports Your Mental Health.

You can grab a copy of my book on Amazon HERE.

Positive Affirmations are a way of challenging our negative thoughts and behaviors. Most of us have battled negative thinking in our lives. It is so easy to not believe in ourselves, put ourselves down or let the negative thoughts take over. Whether you struggle with your mental health or not, we can all benefit from saying positive affirmations every single day.

So what are positive affirmations. Positive affirmations are positive phrases or statements that we repeat to ourselves. They are typically used to achieve goals, dreams, or experiences we desire in our life. They are also used to help change a person’s mindset in order to change negative thoughts into positive thoughts.

Tips For Creating A Positive Affirmations

When you are creating a positive affirmation for yourself, there are a few tips for creating one that will be powerful and affective.

~Keep it simple. When you begin, you’ll want to keep your affirmations short and simple. Over time, you can increase the length to fit your goals and needs.

~Make it specific. Be clear on what your end goal is. Are you looking to change your mindset? Your attitude? A specific goal? Whatever the subject is of your affirmation, make sure you are specific.

~Write them in the first person. Be sure to start your affirmations with, “I” or “My” and not “You” or “They.” You are writing it for yourself. This is your affirmation so make the statement about you. You own the statement.

~Keep it in the present tense. You want your affirmations to speak as if they are already true. When you speak it, your brain will begin to believe in it. Act as if it is already true or achieved.

~Be sure they are positive. Stay away from negative words such as “no”, “never”, “need”, or “want’ and other words that have a negative connotation. Use positive words so your mind continues to be filled with positive words and thoughts.

~Focus on an area where you want to improve or in an area where you want to succeed.

Saying Positive Affirmations And Changing Your Thoughts

When saying your positive affirmations, they are most effective when you say them out loud and look into the mirror. This way you are using different senses and there will be a greater impact on your brain.

The goal is to say your positive affirmations at least once a day. Keep your affirmations on your phone or written down where you can read them again and again throughout the day. The more you say them, the more you will believe them.

Some Easy Affirmations For Mental Health

~I choose to be kind to myself

~I am strong. I am powerful I am confident. I am worthy. I am smart. I am beautiful.

~I attract only good things into my life.

~I have the freedom and power to create the life I desire.

You can tailor the affirmations for your goals and needs. Remember to make personal.

Take some time today and create a few positive affirmations to begin saying each day. If you begin to say them regularly, you will begin to notice your thoughts starting to change and you will begin to stop the negative thoughts that pop into your mind. We have more control over out thoughts than most of us believe.

Come Join my Facebook Group, Create A Life That Supports Your Mental Health. We are just starting to get going. You can join HERE.

I would also love for you to follow me on IG @Debbie_Adcock_Coaching and on TikTok @Debadcock where I share daily mental health tips of the day and other information on mental health.

Planning is the first pillar I like to discuss because it is the foundation of being able to create a life that supports your mental health. Planning is the foundation because you will need to begin to plan when you will fit in the other pillars each day until some of them become automatic. By scheduling when you will be practicing each pillar, you will help yourself become more consistent and consistency is what builds habits.

Plus, planning is a great habit to have both to manage your life, decrease your stress and improve your mental health. Planning is an incredibly helpful habit to create and incorporate into our daily lives that allows us to know what we need to be doing and where we need to direct our energy..

By knowing what you need to be doing and when, will allow you to save your time and energy for our health and wellness. Think about how much time you waste by wondering what you should be doing, or trying to remember where you should go next and then trying to fit in all of your obligations. Planning can help eliminate unnecessary stress that comes from being unprepared.

One thing I have been doing for over thirty years is planning my  day and week ahead of time. This allows you to see what is coming up in your life and where you might need some extra support or self-care. Or, where you might need to take a day off to rest and recharge. 

Another benefit to planning is that it allows us to create more emotional freedom and save our energy so we can thrive each day.

Now, does planning each day mean you can’t ever be spontaneous or flexible? Absolutely not! In fact, by planning, you will save mental and physical energy that will allow you to increase spontaneity and flexibility without adding any stress. You will instantly be able to see if you can move some obligations around in order to do the last minute activity. 

Planning can seem boring and a lot of work, but it is an incredibly helpful tool to support your mental health. The time and energy you save by planning will allow you to focus more on creating the joy you want in your life and will lead you to the emotional freedom you are seeking.

One tip to use when planning your week ahead is to create a list of the activities, obligations, projects, etc. that you need or want to get done in the upcoming week. This is called a brain dump. 

Sunday’s are a great day to plan for the week ahead. Set aside 1-2 hours every Sunday to sit down and plan out your week ahead.

Grab a piece of paper and section it into the areas of your life. For example, Family, Self, Work, etc. I would recommend keeping it to four sections at the most.  Label each section. Take that paper and do a brain dump of all the items you need to get done this week or all that you want to get done this week. Then place each activity under the corresponding section. When you are finished with Then, schedule these activities into your calendar so you know what you are doing and when you are doing it each day. This will allow you to save energy to put towards yourself and your health.

Finally, each night you’ll want to look at your calendar and then create a list of all you have to do the next day. There may be a few items you need to do that aren’t scheduled on your calendar. Having this “to do” list will add to your peace of mind.

I hope you give planning a try if you aren’t already. Hop on over and join my new FB group, Creating A Life That Supports Your Mental Health, HERE. I’ll be kicking off the group officially on April 1! I will have daily tips, will further discuss how you can create a life that supports your mental health, monthly workshops as well as resources. I hope to see you there.