Be kind. Celebrating your mental heath
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Celebrating your mental heath

Pattarapan PothongLeave a comment

World Mental Health Day, observed on October 10th each year, is a global initiative that encourages open discussions about mental health and raises awareness of the challenges individuals face. This year, let’s celebrate World Mental Health Day by recognizing the importance of self-care and the impact it has on our mental well-being. Taking care of our own mental health is an essential step toward a healthier and happier life. Key: Mental Health, self-care, counseling, mindfulness, awareness

Why self-care matters? Key: Mental Health, self-care, counseling, mindfulness, awareness

Self-care is not a luxury; it’s a necessity for maintaining good mental health. Just as we prioritize our physical health through regular exercise and a balanced diet, our mental well-being also requires attention and care. Research has shown that practicing self-care can lead to reduced stress, improved resilience, and increased overall life satisfaction.

Here are some practical self-care strategies to consider:

Mindfulness Meditation: Mindfulness meditation has been proven to reduce symptoms of anxiety and depression. Additionally, it involves focusing on the present moment, acknowledging your thoughts and feelings without judgment. Furthermore, spending just a few minutes a day practicing mindfulness can have a profound impact on your mental health.

Physical Activity: Regular exercise is not only beneficial for your physical health but also for your mental well-being. Moreover, it releases endorphins, which are natural mood lifters, and can reduce symptoms of depression and anxiety.

Healthy Eating: A well-balanced diet rich in nutrients can positively affect your mood and cognitive function. Furthermore, consuming foods rich in omega-3 fatty acids, fruits, vegetables, and whole grains can contribute to better mental health.

Quality Sleep: Adequate, high-quality sleep is crucial for mental well-being. Additionally, establishing a consistent sleep schedule and creating a relaxing bedtime routine can lead to improved mental health.

Connect with Others: Social connections are vital for our mental health. Notably, spend time with friends and family, and reach out for support when needed. Moreover, social support can help you navigate difficult times more effectively.

Key: Mental Health, self-care, counseling, mindfulness, awareness

What’s next for mental health? Key: Mental Health, self-care, counseling, mindfulness, awareness

Seeking Professional Help

While self-care is an essential component of maintaining good mental health, it’s equally important to seek professional help when needed. Mental health professionals are trained to provide guidance and support, whether it’s in the form of therapy, counseling, or medication. Never hesitate to reach out to a mental health expert if you’re experiencing persistent or severe mental health challenges.

Acknowledging the Stigma

Unfortunately, there is still a stigma surrounding mental health, which can discourage individuals from seeking help. The stigma associated with mental health issues often prevents open discussions and acts as a barrier to treatment. However, understanding that mental health is as important as physical health and that seeking help is a sign of strength can help break down these barriers.

Key: Mental Health, self-care, stigma, counseling, mindfulness, Healthy, awareness

In Conclusion

This World Mental Health Day, let’s make a commitment to take care of our own mental health. By practicing self-care, seeking professional help when needed, and acknowledging the stigma surrounding mental health, we can collectively work towards a world where mental health is a top priority. Together, we can create a more supportive and understanding environment for individuals facing mental health challenges.

Remember, you are not alone, and there is help and hope available. Prioritizing your mental health is a powerful and necessary step toward living a fulfilling and balanced life.

Key: Mental Health, self-care, stigma, counseling, mindfulness, Healthy, awareness

References:

Mayo Clinic. (2021). Exercise and stress: Get moving to manage stress. Link

Harvard Health Publishing. (2018). Nutritional strategies to ease anxiety. Link

American Psychological Association. (2014). Why sleep is important. Link

HelpGuide. (2021). Mindfulness meditation. Link

red rose and red heart shapes on black surface Are you a good Valentine?
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Are you a good Valentine?

Pattarapan PothongLeave a comment

I’ve always been irritating.

When I was in first grade, my side of the room won the spelling bee. In my excitement, I turned to the boy next to me, grabbed his shirt and all the buttons popped off. Embarrassed, I ran home and hid in my garage.

Which proved that not only was I irritating to the boy in my class, and my teacher, but also to my poor mother who had no idea where I was all afternoon.

I haven’t ripped any clothing lately, but my impulse control is still a problem. Almost any thought that enters my head, comes right out of my mouth, and it’s not as if I haven’t tried to work on this. Every time I enter my classroom or restaurants, attend a meeting, meet my friends for lunch or join any kind of gathering, my pre-entry mantra is, “Keep your mouth zipped and be appropriate Amy. Try to think for a second before you speak.” And sometimes saying this over and over again actually works. Another strategy I have tried is to keep a piece of paper in front of me and write what I am thinking just to give my brain an opportunity to process the appropriateness of the thought. That too works, but I’ve been in the field long enough to have a nice long list of people who flinch when they hear my name on the roster of any event.

But here’s the clincher, my partner Tom, actually likes, actually loves this about me. I know, I have a hard time believing it too, but I’m sure it’s true because often says, “You’re just honest. When people ask me what Amy thinks I tell them to go stand near her.”

That is what I call a True Valentine.

There are many theories regarding the history of Valentine’s Day. Most involve the Roman Emperor Claudius II who lived around 270. He thought unmarried men made better soldiers, and banned marriage. Now St. Valentine was a priest/bishop of Rome at the time, and he would secretly marry lovers until he was caught, stoned and beheaded. Before he died, he sent a note to his lover and signed it “Your Valentine.” Ever since lovers have celebrated Valentine’s Day around February 14.

For about eight hundred years before the celebration we know today as Valentine’s Day, the Romans practiced a pagan tradition called Lupercalia. To honor the god Lupercus, young men participated in a right of passage whereby they drew the name of an adolescent girl from a lottery box, and this lucky winner would become the man’s lover for the remaining year.

I have about a thousand things to say about this practice, but that is for another time. The point I want to make today is that a true Valentine is someone who will love you in spite of, or maybe even because of, the things that other people find irritating.

If you are having a hard time believing that the person who is currently driving you off the wall is someone you once admired, have faith. A good marriage therapist will have a trunk full of training to assist your memory. Call one. Do it for yourself and your Valentine.

Victor Hugo knew what he was talking about when he said,
“The greatest happiness of life is the conviction that we are loved, loved for ourselves, or rather loved in spite of ourselves.”

Amy Pothong, MS, LPC, NCC

person holding firecracker at night 2022, why not make a resolution you can achieve?
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2022, why not make a resolution you can achieve?

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Like every year in the past, I have a long list of things I’d like to accomplish during the coming year. How can I help insure that this time next year I won’t be disappointed when I review my resolution list next year? Rhonda Abrams, small business strategist, has some suggestions.

Set the goals. “You can’t reach a goal you haven’t set,” so of course the first thing to do is to figure out what we want to accomplish during 2022.

Make the goals specific. Clearly “I want to have fun with my spouse” or “I want my family to be happy” is not as specific as “Tom and I will have dinner together at least three times a week” or “My family and I will take a vacation to a place we all enjoy.”

Make it positive. Here’s the truth, it’s easier to add something good to life than to remove something bad. So “I will go to to the gym three times a week” is more positive than “I won’t sleep late.” Even when something bad does need to be removed, it can still be stated in positive terms. “Quit yelling at my teen” can be replaced with “I will wait 30 minutes then speak to my teen in a calm voice.”

Set a time frame. My day timer is filled with things I will accomplish during my day, and I need to set the same sort of target for my big goals. “I will have the capacity to reply to emails within 2 days of receiving them.”

Make it achievable. We want to actually do these things don’t we? Just by asking the question, “Can this really be done?” helps us to consider what must be completed to get to the end result. Let’s not set ourselves up for failure. It’s nice to have a challenge, but life is hard enough without us adding impossible goals. I am not going to grow to be seven feet tall and play NBA basketball, and as much as I’d like to weigh 130 pounds, that isn’t going to happen either. I can, however, eat four servings of good tasting fiber a day. That is achievable.

Remind yourself. I want to be able to have the money to do a Disney vacation with my kids for a week in Tokyo so I am changing my phone screen to Disney Tokyo, actively saving every 500 yen coin I’ve come across and cooking more. A friend of mine, and her husband, are making a collage of their dream home, and of course it’s always a good idea to post pictures on the bathroom mirror and the refrigerator.

So here is your assignment. Pick one to three goals for the year, follow the suggestions above, write them down and put the list where you can see it daily. I’ll be checking back about this time next year to see how you have done. You can check on me as well, and maybe I will share with you about my 2-day response rates to my email … while I’m at Disney Tokyo. Between now and then keep this quote by Benjamin Mays in mind;

“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”

Happy New Year 2022!

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Your mental health during COVID-19

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We recognize and understand the feelings of anxiety, distress and concern many people may be experiencing in relation to the coronavirus (COVID-19) and offers the following wellbeing advice. Here are some mental health care suggestions from Beyond Blue, a mental health organization in Australia:

Try to maintain perspective
While it is reasonable for people to be concerned about the outbreak of coronavirus, try to remember that medical, scientific and public health experts around the world are working hard to contain the virus, treat those affected and develop a vaccine as quickly as possible.

Find a healthy balance in relation to media coverage
Being exposed to large volumes of negative information can heighten feelings of anxiety. While it’s important to stay informed, you may find it useful to limit your media intake if it is upsetting you or your family.

Access good quality information
It’s important to get accurate information from credible sources such as those listed below. This will also help you maintain perspective and feel more in control.

Health Direct – Coronavirus (COVID-19)
World Health Organization – coronavirus disease (COVID-19) outbreak

Try to maintain a practical and calm approach
Widespread panic can complicate efforts to manage the outbreak effectively. Do your best to stay calm and follow official advice, particularly around observing good hygiene habits.

Managing your mental health while in self-isolation or quarantine
There are a number of ways to support your mental health during periods of self-isolation or quarantine.

  • Remind yourself that this is a temporary period of isolation to slow the spread of the virus.
  • Remember that your effort is helping others in the community avoid contracting the virus.
  • Stay connected with friends, family and colleagues via email, social media, video conferencing or telephone.
  • Engage in healthy activities that you enjoy and find relaxing.
  • Keep regular sleep routines and eat healthy foods.
  • Try to maintain physical activity.
  • Establish routines as best possible and try to view this period as a new experience that can bring health benefits.
  • For those working from home, try to maintain a healthy balance by allocating specific work hours, taking regular breaks and, if possible, establishing a dedicated work space.
  • Avoid news and social media if you find it distressing.

Seek additional support
It’s normal to feel overwhelmed or stressed by news of the outbreak. We encourage people who have experienced mental health issues in the past to:

acknowledge feelings of distress
seek professional support early if you’re having difficulties.
For those already managing mental health issues, continue with your treatment plan and monitor for any new symptoms.

Social contact and maintaining routines can be supportive for our mental health and wellbeing. In circumstances where this is not possible, staying connected with friends and family online or by phone may assist.

Acknowledge feelings of distress and seek further professional support if required.

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Valentine’s Day Tips

Pattarapan PothongLeave a comment

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Valentine’s Day is a celebration of love, but it can also be a source of stress. By practicing self-care, you can have a happy and healthy holiday.

วันวาเลนไทน์เป็นการเฉลิมฉลองแห่งความรัก แต่มันก็สามารถเป็นสาเหตุของความเครียดได้ ด้วยการฝึกฝนการดูแลตนเองคุณสามารถมีวันหยุดที่มีความสุขและมีสุขภาพดี

Take care of your body
Our minds and bodies are connected. A balanced diet rich in vitamins and nutrients and low in saturated fat is good for your brain, while a steady workout routine helps to alleviate stress and anxiety.

ดูแลร่างกายของคุณ
จิตใจและร่างกายของเราเชื่อมโยงกัน อาหารที่สมดุลซึ่งอุดมไปด้วยวิตามินและสารอาหารและไขมันอิ่มตัต่ำนั้นดีต่อสมองของคุณ ในขณะที่การออกกำลังกายสม่ำเสมอช่วย บรรเทาความเครียดและ ความวิตกกังวล

Be mindful
According to research conducted by Johns Hopkins University, mindful meditation practice can help reduce stress-related symptoms associated with anxiety, depression, and other mental health disorders. Quieting your mind can also help improve your mood and attention span.

ระวังตัวด้วย
จากการวิจัยที่จัดทำโดยมหาวิทยาลัยจอห์นฮอปกิ้นส์ การทำสมาธิอย่างมีสติสามารถช่วยลดอาการที่เกี่ยวข้องกับความเครียดที่เกี่ยวกับความวิตกกังวล ซึมเศร้าแล ะความผิดปกติด้านสุขภาพจิตอื่น ๆ การเลิกจิตใจของคุณสามารถ ช่วยปรับปรุงอารมณ์และสมาธิของคุณ

Hang out with good friends
Human beings are social creatures. We crave connection with others who support us and understand us.This Valentine’s Day, make an effort to reach out to your friends and loved ones and enjoy an instant boost in your overall well-being.

ออกไปเที่ยวกับเพื่อนที่ดี
มนุษย์เป็นสัตว์สังคม เราต้องการเชื่อมโยงกับผู้อื่นที่สนับสนุนเราและเข้าใจเรา วันวาเลนไทน์นี้พยายาม ที่จะติดต่อกับเพื่อนและคนที่คุณรักและเพลิดเพลินไป กับการเป็นอยู่ ที่ดีโดยรวมในทันที

Get plenty of rest
We all need between seven and nine hours of sleep every night to function at our best. Without it, we feel sluggish and irritable, unable to fully enjoy our waking hours. Make sure you turn out the lights and get to bed at a reasonable hour.

พักผ่อนให้เต็มที่
เราทุกคนต้องการระหว่างเจ็ดถึงเก้าชั่วโมงของการนอนหลับทุกคืนเพื่อให้ทำงานได้อย่างดีที่สุด หากไม่มีมันเรารู้สึกซบเซาและหงุดหงิดไม่สามารถเพลิดเพลิน กับเวลาที่เราตื่น ให้แน่ใจว่าคุณเปิดไฟและนอนในเวลาที่เหมาะสม

Love yourself
Above all, treat yourself the way you would treat any Valentine: with kindness, respect, and love. Engage in positive self-talk: praise yourself for a job well done, forgive yourself for mistakes, and express hope and optimism for your future.

รักตัวเอง
เหนือสิ่งอื่นใดรักษาตัวเองในแบบ ที่คุณจะปฏิบัติต่อวาเลนไทน์ใด ๆ : ด้วยความมีน้ำใจความเคารพและความรัก มีส่วนร่วมในการพูดคุยด้วยตนเอง: สรรเสริญตัวเองสำหรับงานที่ทำได้ดีให้อภัยตนเองสำหรับความผิดพลาดและแสดงความหวังและการมองโลกในแง่ดีสำหรับอนาคตของคุณ

 

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