Get Some Exercise

I’d estimate that at least 75% of the people I personally know get minimal to no exercise. I hear a variety of excuses ranging from “no time, Covid-19, bad knees, and I don’t want to bulk up”. Truly, I am no expert and have certainly falling prey to the same apprehensions and excuses, but I know the extreme emotional and physical benefits. From my perspective, the only valid reason for not implementing some kind of psychical movements into our lives is death. By not exercising we are missing out on some valuable ways to improve our overall wellbeing. I hear
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How to Identify and Change Trans-generational Family Patterns

Have you ever said or done something and thought to yourself “wow, I am really turning into my mother?” These moments are totally normal human experiences and have to do with patterns that may have been passed to you. A trans-generational family pattern is a pattern of thought or behavior that is seen in multiple generations in the same family. These patterns can be health, such as positive family traditions, or unhealthy, such as patterns of abuse. If you have ever found yourself concerned about a behavior or thought that you dislike, it may be helpful to explore some of
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Sleep Strategies

Research shows us that lack of sleep or improper sleep can lead to a negative impact on physical and mental health as well as mood.  The effects of improper rest, whether due to keeping irregular waking hours, a medical condition or disorder such as Sleep Apnea or even just insomnia, can include varied unintentional problems.  Lack of the recommended seven to nine hours of sleep can result in your body producing higher hormone levels of ghrelin which is know as the hunger hormone while simultaneously producing lower levels of the appetite suppressant hormone leptin.  So, what happens?  You guessed it:
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Looking for Rainbows

Looking for Rainbows It was a year ago this week that we first went into lock-down in Illinois. “Covid fatigue” is something many of us have struggled with, as something that was believed to be short term has stretched on far longer than most anticipated. It is easy to get caught up in all the negatives of the last year. Those negatives are really significant. Hundreds of thousands mourn the loss of loved ones. Businesses big and small have closed their doors, due to decreased demand or an inability to find a way to serve consumers safely. Friends and families
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It’s Okay Not to be Okay

All this, “New Normal” talk has some people feeling desperate to know what that will look and feel like. For some, it will mean learning to let go of things they thought they could control, for others it will be rebuilding their lives after a job loss or loss of a loved one. But how do you measure normal? Should you accept that it’s okay not to be okay? Or give yourself permission to feel lost? Well, yes, but then what? Start by asking yourself a few questions How long should I allow myself to feel this way? Has my
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7 Daily Activities for Brain Integration and Well-Being

Here are 7 activities that help: 1 strengthen internal connections in the brain 2.connections that develop when we interact with other people and 3. connections that develop when we interact with the world around us. Arguably, the sum of those connections represent the totality of human functioning from a brain perspective. There is no specific recommendation as to how much time to devote to these activities. Everyone is different and our needs change over time. What is important is to be aware of the activities that are necessary to create stronger connections within the brain. You can keep track of
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Living in the New World of the Pandemic.

Along with the stress and anxiety that our daily lives provide we are now forced to deal with the added mental stress that Covid -19 brings. In today’s world with the many demands that we already have comes the added stress to navigate safely and stay virus free. This is the challenge that we are faced with on a daily basis in this world of the “New Normal.” The current situation has gone on for more than a year. We have had to change everything form the way we work to the way we play. It has effected every aspect
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Strategies for Effective Couples Communication during a pandemic

It’s 2021 and things haven’t quite returned to normal. By the way, who knows what normal looks like anymore? Since normal seems to be elusive to us, we work harder than ever to hang on to the part of our lives that ground us. Most often those are the relationships we have with loved ones and friends. It’s important to understand healthy relationships matter greatly to mental health and work to maintain stability in functioning. However treatment professionals are reporting an uptick in couples seeking mental health treatment. Couples report connections have been tested during this world health crisis. They
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Food, Stress and Emotional Eating

If you often turn to food when you feel angry, stress, frustrated or sad, this may be a coping mechanism known as emotional eating. Some people describe stress and sadness as an empty feeling and use food without realizing it, and even when you’re not particularly hungry. Comfort foods tend to be ultra-processed and high in salt, sugar, fat and calories; think burgers, fries, pizza, chips and cookies. While these foods are fine as occasional treats, habitual consumption due to emotional eating can lead to health problems, including obesity, heart disease and type 2 diabetes. If you are eating for
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Letting Go of Resentments

While each person’s experience with bitterness and resentment is different, it’s important to recognize your own personal response so you can learn to let go before it begins to erode the best parts of you or ruin valuable relationships. Here are a few reasons people are bitter and resentful: * Someone took advantage of them* Someone disrespected them or put them down* Someone abused, neglected or traumatized them* someone broke promises to them After reading this brief list you might think these are justifiable reasons for bitterness and resentment. Please consider that holding on to bitterness and resentment causes more
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