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A few more components of self-care we should discuss - animals, gratitude, meditation/mindfulness, music, nature, self-affirmation, and travel
Love Your Animals
Do you think of your pet as one of your best friends?
Animals provide us a sense of purpose, lots of affection, and are SUCH a great form of self-care! This section will discuss why having a pet can enhance your mental health.
Table of Contents:
-Mental Health Benefits of Pets
-Adopt
-Emotional Support Animal (ESA)
-Service Animals
-Variety of Wildlife
-Animals Summary
Mental Health Benefits of Pets
Animals can provide numerous mental health benefits. Some of these benefits include:
-Companionship
-Lower cardiac risk (blood pressure, heart attack)
-Promoting movement
-Reducing depression
-Reducing stress
You can read more about the benefits of animal companionship through Animal Health Foundation here. The National Institute of Health (NIH) preaches the mental health benefits of having a pet here.
As you can tell, I’m a big animal lover myself! I have a cat named Appa and a dog named Maple.
Words can’t express how much they’ve helped my mental health! After adopting Maple, my fiance who didn’t grow up with pets said, “Now I really know why people say dogs are ‘man’s best friend’.”
Animals make amazing friends and companions, but they aren’t right for everyone. They do require your time and attention, but it's so worth it!
Adopt
If you can, consider adopting a pet! I adopted my dog and we’re planning on adopting another dog in the near future!
There are thousands of pets waiting to find their forever home and be adopted! Here is the Humane Society website to learn more.
Just remember that you do need to be financially confident and ready for that level of responsibility BEFORE getting a pet.
Emotional Support Animal (ESA)
I’m lucky and grateful that I always grew up surrounded by pets. From an early age I always had a furry friend to help me when I was feeling down.
Animals and pets provide amazing emotional support and companionship! My undergrad even hosted a “puppy day” during finals week to help students feel less stressed about their exams. Many health institutions bring in emotional support animals to help lift the spirits of patients.
There’s a reason you can register your fur baby as an emotional support animal, and some benefits too! Certain states have bylaws that ensure renters can live with their emotional support animals such as waiving pet rent and bypassing pet restrictions.
If you’re interested in an emotional support animal then check out the U.S. Service Animal site.
Service Animals
The U.S. Service Animal site also discusses registering pets as service animals!
Service animals require more specialized training than emotional support animals and can be used to help those suffering from chronic health conditions.
Did you know there are service dogs for those with diabetes that can detect when their owners blood sugar is dropping? There’s also service dogs that can detect the onset of a seizure or panic attack. Pretty impressive!
Keep in mind emotional support animals shouldn’t be used just to get pet rent waived, but rather for those who your animal actually provides a needed support for you.
Appreciating Wildlife
You can also see some pretty cool animals locally and especially if you travel the world! Different countries around the globe have different species of animals.
One personal dream of mine is to travel to Africa and go on a safari to see lions in their natural habitat!
Prioritizing spending time with animals and enjoying their presence can be a huge life to your spirit.
Animals Summary
Humans have long enjoyed the company of our animal companions. I love that animals can help to improve your health in a variety of ways!
Animals can offer companionship, lower cardiac risk, promote movement, and reduce depression. You can consider adopting a pet and see if you would benefit from registering them as an emotional support animal or get them trained and registered as a service animal.
If you’re not in a position to adopt an animal of your own, consider volunteering some time at the local animal shelter! All the benefits of hanging with animals with less commitment. Plus, you can pat yourself on the back for investing your time into something positive!
If you need one final piece of proof about how great pets are for your mental health check out this article by Mental Health America. There’s even a non-profit organization called the Human Animal Bond Research Institute (HABRI) that funds research about the health benefits of animals!
Expressing Gratitude
Do you think of your pet as one of your best friends? Animals provide us a sense of purpose, lots of affection, and are SUCH a great form of self-care! This section will discuss why having a pet can enhance your mental health.
Table of Contents:
-What is Gratitude
-Gratitude Journal
-Mental Health Benefits of Gratitude
-Gratitude Summary
What is Gratitude
Gratitude helps us to recognize the good in life and not dwell so much on the negative.
Gratitude: showing thankfulness and appreciation for something
Gratitude Journal
A great example of reflecting on gratitude is writing in a gratitude journal. What is a gratitude journal?
A gratitude journal where you can write down a few things you were grateful for that day - however big or small!
Examples:
“I caught up with my best friend”
“I had a lovely caprese salad for lunch”
“I bought concert tickets for my favorite band”
“I took time for self-care and took a relaxing bath”
“I laughed and smiled a lot today”
Mental Health Benefits of Gratitude
Need proof it actually works? Here’s a great study that shows improved mental health in those in psychotherapy using gratitude journals.
Alison Ledgerwood also mentions gratitude journals in her Ted talk about how to improve positive thinking here.
There are also studies that show how sharing gratitude towards others, such as a thank you note, can also increase happiness. Check out the study here.
I first learned about the importance of gratitude in Laurie Santos, Ph.D’s FREE Psychology of Wellbeing course from Yale University. I took this class when the COVID-19 pandemic first hit and it was extremely helpful for my mental health!
If you want to check out the free online course go here.
If you would prefer a podcast version of the course then please go to the Happiness Lab Podcast.
Gratitude Summary
Gratitude is showing thankfulness and appreciation for something. Reflecting on what you have gratitude for has shown to have mental health benefits.
Still not convinced practicing gratitude could enhance your mental health? Check out this Psychology Today article and this study on gratitude.
Thanks for reading! Think about three things you have gratitude for now!
Practice Meditation/Mindfulness
Namaste! Meditation and mindfulness have also been shown to be beneficial for mental health.
This section will describe what mindfulness is and the benefits of meditation and mindfulness. Keep reading to learn how to implement this in your life!
Table of Contents
-What is Mindfulness
-Mental Health Benefits of Meditation/Mindfulness
-Meditation/Mindfulness Summary
What is Mindfulness
Mindfulness: the ability to be present in a moment
Mental Health Benefits of Mindfulness
Mindfulness is associated with plentiful mental health benefits. Mindfulness can aid in the following
-Decreasing pain, sadness, stress
-Increasing cognition, mood, sleep
Mindfulness was another topic discussed in the Laurie Santos, Ph.D course mentioned above.
My favorite phone application for mindfulness is Headspace! They have a free version and a paid version which gives you access to more mindfulness meditations. If you want to read more about mindfulness check out this Headspace article.
If you’re curious about hearing more about how we can benefit from mindfulness check out this Ted talk by Hedy Kober. Another Ted talk by Matt Killingwroth here is also worth checking out!
Even the Mayo Clinic understands the benefits of mindfulness and meditation and so does the American Psychological Association!
There are even studies that show meditation can increase positive emotions, mindfulness meditation can increase regional brain gray matter, and that mindfulness training can improve working memory including GRE performance.
Meditation/Mindfulness Summary
Mindfulness is the ability to be present in the moment.
Mindfulness and meditation can help decrease pain, stress, and sadness while increasing cognition, mood, and sleep!
Thanks for reading! Now go start practicing mindfulness or meditation today!
The Magic of Music
Music can have a profound influence on your mental health! This article will discuss the magic of music!
Table of Contents
-Mental Health Benefits of Music
-Music Therapy
-Music Summary
Mental Health Benefits of Music
If you’re feeling down, anxious, or overwhelmed, take a moment to pause and turn on some music. Go pick a favorite artist or favorite song and then sing and dance!
Can you remember a time when you were at a concert and just felt content and joyful?
Some of my favorite memories are from concerts or music festivals with friends. I’ll never forget seeing Bon Iver at the Sydney Opera House in Australia or Odesza’s drone show at Coachella in 2018!
There’s research demonstrating that spending money on experiences rather than material items will make you feel happier and have a longer effect on happiness. Check out the links for the studies!
Go spend part of your hard earned paycheck on seeing your favorite artist in concert!
Music can be a powerful tool at improving your mental health. I know when a song I like comes on it gets me groovying!
I know when the riders in my spin class hear a song they’re feeling it makes them go “Woohooo!”
Some of the mental health benefits of music include Improving:
-Anxiety
-Depression
-Motivation
-Pain
There’s not only mental health benefits, but physical health benefits! Music has also been shown to help with:
-Brain stimulation
-Immune system regulation
-Improved heart rate
-Improved motor skills
Making music yourself through playing an instrument and singing has also been shown to improve mental health! If you’ve thought about starting an instrument or learning how to sing, try it and see if it’s a good outlet for you!
Here is another article discussing the mental health benefits of music.
Music Therapy
There have been so many studies showing the mental health benefits of music that utilizing music therapy even became a treatment option for mental health conditions!
Music therapy utilizes active and receptive musical interventions with a certified music therapist.
Some active interventions include:
-Movement to music
-Playing an instrument
-Singing
-Songwriting
Some receptive interventions include:
-Listening to music
-Playlist creation
If you want to read more about the benefits of music check out this article from Harvard Medical School written by a Mass General Hospital music therapist
The sounds of nature have also been shown to be therapeutic. You can read about the mental health benefits of nature below!
Music is a powerful tool. Start adding music to your routine and watch your mood improve!
Music Summary
Music can help your mental health!
Music can help improve anxiety, depression, motivation, and pain. There are so many benefits of music that music therapy is a form of treatment for many mental health conditions.
Thanks for reading! Go turn on your favorite songs and in the name of Greys Anatomy “dance it out!”
The Beauty of Nature
Fun fact - did you know part of the reason I moved to Colorado was because of the incredible access to nature?!
There is so much beauty in the nature around you! Let’s dive into how nature can aid your mental health in this article.
Table of Contents:
-Explore Nature
-Mental Health Benefits of Nature
-National Parks
-Nature Summary
Explore Nature
Going out and exploring in nature can be extremely beneficial for your mental health! There is SO much beauty and wonder around you.
I personally love exploring what the world has to offer. For me, going on a hike where I get to see the green trees, the flowers sprouting, and get to move my body in the sunlight is incredibly refreshing!
Combine the benefits of traveling and nature together! I’ve been very fortunate and grateful that I’ve been able to travel to some pretty incredible places.
If you’re interested in traveling, check out my mom’s travel blog - The Geographical Cure!
Be kind to yourself and go outside today!
Mental Health Benefits of Nature
Exploring nature can be extremely therapeutic for your mental health!
Mental health benefits of nature include:
-Improved mood
-Increased attention
-Reduced stress
You can read about what the American Psychological Association has to say about the mental health benefits of nature here.
Sounds of nature such as birds chirping, running water, and ocean waves have also been shown to be therapeutic!
Often times exploring nature also incorporates other forms of self-care such as getting sunlight and moving your body! This allows you to reap the benefits of multiple forms of self-cafe at once!
One of my favorite things to do is go on a hike with my partner and our dog, Maple!
National Parks
Some of the best places to explore nature are at National Parks. National Parks are designated areas around the world where we can go to appreciate the beauty of nature!
There are over 600 National Parks worldwide and over 400 in the U.S. Here is the National Park Service website.
Here are some amazing National Parks I’ve explored:
Some of my favorite national parks in the U.S. include:
-Arches
-Death Valley
-Glacier
-Grand Canyon
-Joshua Tree
-Yellowstone
-Yosemite
-Zion
There’s also SO many beautiful places in nature that haven’t been designated a National Park worth visiting!
Nature Summary
The nature around you is gorgeous! Go explore it!
Mental health benefits of nature include improved mood, increased attention, and reduced stress.
There are also many beautiful places to explore all around the world. Some of the best places to explore nature are National Parks!
If you enjoyed viewing the photos more than reading the article then let that be a source of motivation for you to go outside!
Thanks for reading! Go explore nature and absorb the beauty!
Harnessing Self-Affirmation
Table of Contents:
-Mental Health Benefits of Self-Affirmation
-Self-Affirmation Summary
Mental Health Benefits of Self-Affirmation
Self-affirmation can help raise your self-esteem and increase confidence. You can say and/or repeat this positive self-affirmation in your head or actually say it out loud. There’s also data that affirming body language such as power posing (superman stance – proud chest, hands on hips, head up) can help with confidence too!
Examples:
“My voice matters”
“I am enough”
“I am confident and capable”
“I am proud of myself”
Here’s a great Ted talk by Martin Seligman about the new era of positive psychology and here is a Ted talk by Carol Dweck about the power of believing you can improve. You can read more about self-affirmation in Science Direct here.
Self-affirmation is near and dear to my heart because I wrote my psychology senior thesis about it! I had swimmers perform positive self-talk and/or power pose prior to swimming their event at a college meet. Surprise, it worked!
If you want to watch a GREAT Ted talk by Amy Cuddy about the benefits of power posing go here. If you’re a Greys Anatomy fan like me, you’ll instantly recognize that this is the technique Amelia Shepard’s character utilizes before performing a big surgery in the show!
Self-affirmation: the act of affirming one’s own worthiness and value
Self-Affirmation Summary
Self-affirmation is the act of affirming one’s own worthiness and value. You can utilize self-affirmation through positive self talk or power posing.
These self-affirmation techniques can help improve your confidence and self-esteem!
Thanks for reading! Now say 3 positive things about yourself out loud or stand in a power pose for a minute!
Travel the World
What is the best way to utilize your paid time off from work? What is the best way to spend your gap year? Go on a vacation!
In this section I’ll explain why traveling is beneficial to your mental health! After reading this article you’ll be tempted to book your next journey.
Table of Contents:
-Benefits of Traveling
-Travel Summary
Benefits of Traveling
Whether you’re traveling by yourself or with loved ones or in your country or someone else's, it’s really fun to explore the world and cultures around you!
Below are benefits of traveling:
-Bonding with family/friends
-Exploring cultures
-Experiencing new places
-Improved well-being
-Time to reset
Here are some mental health benefits of traveling:
-Improved mood
-Increased productivity
-Inspire hope
-Reduced stress
-Sparked creativity
You can read here why Forbes recommends traveling to aid your mental health.
Are you not sure where to start because there’s so many places to go? Not sure what to do in areas you’re interested in?
Check out my mom’s travel blog The Geographical Cure here!
Are you concerned about how expensive traveling can be?
There’s research demonstrating that spending money on experiences rather than material items will make you feel happier and have a longer effect on happiness. Check out the links for the studies!
Hopefully these studies can ease your mind in regards to the expenses associated with traveling!
Travel Summary
Traveling the world is incredible! I can’t tell you how much our world has to offer, you have to get out and see it.
Traveling allows you to: bond with who you’re traveling with, explore cultures, experience new places, improve well-being, and have time to reset.
Traveling has been shown to have positive mental health benefits including:
improved mood, increased productivity, inspiring hope, reduced stress, and sparked creativity!
Thanks for reading! Think about budgeting so you can plan your next vacation!
Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. Please consult with your provider.