Balance In Life During this time of the year, it is also important to discuss how to maintain a balanced life. Winter can be hard for many as outdoor activities can decrease and more time is spent indoors. Understanding positive balance in life can help with this challenge. Psychology Today states, “Balance is not something we can get; it’s a state of mind. It’s the realization that life is not stable but in constant motion.” We search for stability and structure when we are striving for balance. We want something, someone, or somewhere to make us feel better and content. This is natural but the reality is that change is a part of life and it is hard to deal with at times. We have to find ways to deal with this change in a healthy way that keeps us balanced. Albert Einstein said “Life is like riding a bicycle to keep your balance you must keep moving.” Psychology Today mentions the importance of letting go. Most of us may believe that we can control the things that happen in our lives. However, the truth is that we can only control our responses to these things. We have to let go of what we can’t control which can be a very hard concept and action. Increasing self-awareness can lead to greater insight emotionally which can lead to increased flexibility and emotional control. These are concepts that are very important in creating balance. The following are more ways we can be more balanced in life: - Identify emotions and triggers (what we can control versus what we can’t)-a simple and easy way to do this is through journaling
- Healthy boundaries and communication (expressing your needs for yourself and to others in an effective and positive manner and learning to say no to things
- Brainstorm ideas and passions that can turn into realities whether that be a hobby, a job, or even a volunteer opportunity
Remember, if you find yourself still struggling persistently with finding balance and managing related emotions, a mental health professional can help. Reach out to a local practice or agency to talk to someone about what you’re going through. Sleep Awareness Month March brings the hopefulness of spring on the horizon and for some a bit of good luck on St. Patrick’s Day. March also celebrates World Sleep Day on 3/18. World Sleep Day is held the Friday before the Spring Vernal Equinox of year. Healthy and regular sleep is essential to healthy physical, mental, and social well-being. Changes in sleep patterns is even mentioned in relevant criteria for mental health diagnoses such as Major Depressive Disorder. The following are relevant research facts regarding sleep: - After multiple nights of sleep restriction, there was a progressive reduction in sustained attention and speed of processing
- 75% of US adolescents sleep less than 8-10 hours each night
- In stimulated real-world scenarios experimentally induced sleep deprivation has been shown to increase risk-taking
- Individuals getting better quality sleep are perceived to appear more attractive, alert, and youthful
- Just 1 night of poor-quality sleep negatively impacts attention span, memory recall, and learning ability
The following are tips and recommendations to improve sleep habits: - Decrease electronic use before bedtime. This helps to eliminate increased simulation to the brain through use of electronics. Electronics decrease needed and natural melatonin production which is a hormone that helps with sleep. Melatonin production naturally starts when it gets darker and time for sleep.
- Create a relaxing and comfortable environment for sleeping.
- Journal about any worries, concerns or even good moments from the day to put the mind at ease and let go of what you can’t control.
- Aim for a similar bedtime routine each night meaning similar time falling asleep and waking up each day.
- Avoid eating large meals prior to bedtime
- Limit distractions such as electronics and loud noises to ensure a serene environment
- Learn about the recommended amount of sleep appropriate for your age bracket
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