Strengthening Your Inner WellBeing An Each Mind Matters

Strengthening Your Inner Well-Being! An “Each Mind Matters” Seminar Evan Sternard, M. S. Ed. , M. S. Assistant Professor, Crafton Hills College

Social and Emotional Wellbeing Health and wellbeing is more than just the absence of an illness. It includes our physical health and safety, social and Social and emotional wellbeing is an important life aspect, and has an emotional health, spiritual impact on physical health, wellness and subjective sense quality of life and of wellbeing. personal achievements.

Mental and Emotional Well-being: What’s In It For Me? Mental and emotional well-being is essential to overall health. Positive mental health allows people to Early childhood experiences have lasting, measurable realize their full potential, cope with consequences later in life; the stresses of life, work therefore, fostering productively, and make meaningful emotional well-being from contributions to their communities. the earliest stages of life helps build a foundation for overall health and well-being.

Mental and Emotional Well-being: If It’s Not There Anxiety, mood (e. g. , depression) and impulse control disorders are associated with a higher probability of risk behaviors (e. g. , tobacco, alcohol and other drug use, risky sexual behavior), intimate partner and family violence, many other chronic and acute conditions (e. g. , obesity, diabetes, cardiovascular disease, HIV/STD’s), and premature death.

Characteristics of Emotional Wellness is the ability to be aware of and accept our feelings, rather than deny them; have an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations.

Inner Well-Being: A Deeper Dive Inner well-being comes from the connection and harmony between our inner life and the outer world. In other words: It is having inner peace It is the feeling of belonging and connectedness with the world It is about realizing and experiencing deeper meaning, and a sense of purpose, in the universe It is the feeling that we are part of something larger than the issues, stresses, and challenges of our everyday lives

Inner Well-Being (cont. ) Your values, beliefs, principles, and morals help to define your The way to inner well-being inner self. Take time to consider involves acceptance of the what these are and if your behaviors world and transcendence and actions are in accordance and (going above or letting go) of harmony with these factors. our everyday lives. Meditation, rituals, yoga and other practices can develop inner well-being. By cultivating compassion, love, forgiveness, acceptance, trust, kindness, empathy, altruism, joy and fulfilment in our lives, we help our inner health.

“Happiness Is All In Our Mind” We are far more in control of our happiness and contentment than we usually realize! “We must stop OUTSOURCING our happiness. ”

Eight Golden Tips for Emotional Wellness 1. Keep expectations of yourself and others realistic. Unrealistic expectations lead to disappointment and feelings of failure. 2. Develop realistic goals and set out to achieve them, one day at a time. 3. Learn to accept the changes in your life. 4. Release the anger and the resentments. Or…keep carrying that baggage!

(More) Eight Golden Tips for Emotional Wellness 5. Surround yourself with positive 7. Take good care of your body. thoughts and (mostly) positive 8. If you are experiencing people. Gravitate toward people emotional difficulty, talk to who are uplifting and supportive someone. and away from those who operate in negativity. 6. Choose to be a good friend to yourself

Resilience The term resilience is Resilience is the capacity to related to social and deal constructively with emotional wellbeing, change or challenges, but is not exactly the allowing a person to same. maintain or re-establish their social and emotional wellbeing in the face of difficult events.

Mindfulness is the basic Mindfulness. It’s a pretty straightforward word. It suggests that the mind is fully attending to what’s happening, to what you’re human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or doing, to the space you’re overwhelmed by what’s moving through, here and going on around us. now.

The Power of Perception: What do your “sunglasses” Sunglasses Analogy look like? Expectations, beliefs and Ø Stand outside on a sunny day, without sunglasses, and take a good look around. Notice how everything looks—take it all in. Ø Now, put on a pair of nice dark shades and take the same look around. Don’t things look different? Ø Your surroundings didn’t change a bit, did they? So. . . what made the difference? It was the way you looked at them! assumptions (your ‘Shoulds’) act as your “life sunglasses. ” They alter the way you look at life’s realities! (including Stress and what causes it)

What Are you thinking at Finals time? Finals If you believe. . . Ø Professors shouldn’t overload you Ø College should be easier than this Ø You can’t have a big project in every class Ø There has to be enough time to do all you need to do! How are you feeling? If you believe. . . Ø Your goal is worth the effort Ø College is supposed to be tough Ø The only easy day was yesterday! Ø You’ve done this before and you can do it again Now. . . how are you feeling?

Did your circumstances change? Certainly not! Perception is Everything! What changed was the way you looked at them— what you thought about them! Get the

“Handling Depression: Staying Up When You’re Feeling Down” An “Each Mind Matters” Student Seminar Evan Sternard, M. S. Ed. , M. S. Assistant Professor, Crafton Hills College

Depression in College Students: What the Numbers Show Depression is the most common health problem for college students. Over 39% of college students “felt so depressed that it was difficult to function” at least once during the 2016 -2017 academic school year. Over 60% of college students have felt overwhelmed by anxiety at least once in the last 12 months. Around 31% of college students have seriously considered suicide.

What is Depression? Depression is a medical illness with many symptoms, including physical ones. Sadness is only a small part of depression. Some people with depression may not feel sadness at all, but Depression interferes with your daily life and normal function. Don’t ignore or try become more irritable, or to hide the symptoms. It is just lose interest in things not a character flaw, and they usually like to do. you can’t “will” it away.

What are the signs and symptoms of Depression? Persistent sad, anxious, or “empty” mood Feelings of hopelessness, pessimism Feelings of guilt, worthlessness, helplessness Loss of interest or pleasure in hobbies and activities Decreased energy, fatigue, being “slowed down”

More Signs and Symptoms of Depression Difficulty concentrating, remembering, making decisions Difficulty sleeping, early-morning awakening, or oversleeping Appetite and/or unwanted weight changes Thoughts of death or suicide; suicide attempts Restlessness, irritability

It’s Great to Ask For Help! If you don’t ask for help, depression may get worse and contribute to other health problems, while robbing you of the academic and social enjoyment and success that brought you to college in the first place. It can also lead to “selfmedication” with high-risk behaviors with their own serious consequences, such as binge drinking and other substance abuse and having unsafe sex.

If I think I may have depression, where can I get help here at Crafton Hills College? ? Health and Wellness Center Located in SSB-101 Mental Health Services Depression, stress testing and counseling, crisis intervention and short-term situational counseling* for relationship difficulties, anxiety, stress and depression. Licensed Marriage and Family Therapist available for psychotherapy. Every CHC student qualifies for eight (8) FREE Clinical counseling sessions at our Health & Wellness Center!

Support Groups—Help, Encouragement and Support for You! Support Groups: A Sample Menu Evan Sternard, M. S. Ed. , M. S. “Stress Less” Stress/Anxiety Management Layla Subhani, M. A. , LMFT “Goddess by Design” Women’s Support Group Layla Subhani, M. A. , LMFT Meditation/Deep Breathing/Reducing Body Stress Julie Estrella, LMFT, Ph. D. ACTion Group: ACT Therapy and Mindfulness group for Anxiety & Depression For information contact Counseling at 389 -3366 or the Health & Wellness Center at 389 -3272

What Else Can I Do? Don’t expect to get better immediately, but you will feel yourself improving gradually over time. Remember that, by treating your depression, you are helping yourself succeed in college and after graduation.

Self-Care for Depression Daily exercise, spending time outside in nature and in the sun, and eating healthy foods can also help you feel better. Get enough sleep. Try to have consistent sleep habits and avoid all-night study sessions. Your counselor may teach you how to be aware of your feelings and teach you relaxation techniques. Use these when you start feeling down or upset. Avoid using drugs and at least minimize, if not totally avoid, alcohol.

(More) Self-Care for Depression Break up large tasks into small ones, and do what you can as Try to get out with friends and try fun things that help you can; try not to do too many express yourself. As you things at once. recover from depression, you Try to spend time with may find that even if you don’t supportive family members or feel like going out with friends, and take advantage of if you push yourself to do so, campus resources, such as you’ll be able to enjoy yourself student support groups. more than you thought. Talking with your parents, Remember that, by treating guardian, or other students your depression, you are who listen and care about you helping yourself succeed in gives you support. college and after graduation.

What Can I Do to Help Myself? (Thoughts from fellow college students) I cycle, which helps, and I take long walks in the country. I try to keep active, even if that's just getting out of bed, washed and ready before 10 am, so that the days don't become an endless blur of nothingness. I make lists of why I feel depressed, what I can change and how I can change it. Be kind to yourself. If you need 'me time', give it to yourself. You are worth it. I've made a list of things I usually enjoy, like knitting or playing the guitar, and I try to do little bits of these activities when I'm feeling low. [What helps is] surrounding myself with friends and family who understand without pointing it out, who treat me normally but recognize that everyday life can be a struggle sometimes.