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6 Tips for Improving Emotional Health

Nov 6, 2020 | Uncategorized

During the month of love, give your mental health some TLC!

Mental health is defined by the World Health Organization as, “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” It is estimated that only about 17% of U.S. adults are considered to be in a state of optimal mental health.

Mental illness is a growing problem in America. According to the CDC, by the year 2020, mental illness will be the second leading cause of disability behind heart disease.

Six Changes to Implement to Improve Your Mental Health

Focus on improving your emotional, psychological, and social well-being this month. Here are 6 changes to implement in your life to improve your mental health:

1. Slow down

Take time to relax and do something you love. Whether it’s getting outdoors, picking up your crochet needles or lounging with some popcorn in front of your favorite movie. Take some time to recharge your batteries. You’ll be able to perform your best when you’re fully charged.

2. Stay active

Physical health and mental health go hand and hand. According to the Mental Health Foundation, a short burst of 10 minutes brisk walking increases our mental alertness, energy and positive mood. Exercise every day to blow off steam, relieve stress and release positive endorphins to help you feel happier!

3. Eat well

Good nutrition is key for maintaining well-rounded health. Getting the proper nutrients and minerals our body needs to stay alert and working properly is very important. It has been noted that people who have reported daily mental health problems eat fewer fruit and vegetables than those who do not have daily mental health problems. A poor diet can also lead to headaches, stress, and many more undesirables that add up and weigh us down.

4. Maintain supportive relationships

Friends and family are an important part to keeping us feeling fulfilled and positive. Friendships are key in recovering from emotional health issues and overcoming the isolation that often accompanies such issues. Reach out to that one friend you haven’t seen in a while and grab some coffee. Find someone you can tell your problems to. Positive relationships can help give you perspective and help you see the forest for the trees.

5. Manage your time

Sometimes life’s busy schedule can get the best of us. When everything seems to be crashing down at the same time, make a to-do list and label things from “high priority” to “low priority”. This helps us take one step at a time – simplifying the chaos to keep our brains on task.

6. Get enough sleep

Sleep is probably one of the first things that tends to get dropped from our priorities when life gets hectic. Getting a full night’s sleep rejuvenates our bodies and our minds, allowing us to accomplish tasks more efficiently and effectively. A Harvard University study found that 50-80% of people with mental health problems also have chronic sleep problems. Don’t get in the habit of working late nights! You’ll be able to think a whole lot clearer with 8 hours of sleep behind you.

Above all, we have to take the time to love ourselves. We aren’t doing anyone any favors by running ourselves into the ground. Like the saying goes, “you can’t pour from an empty cup.” If you need someone to talk to about other ways to improve your mental and emotional health, consider a counseling session provided by your EAP.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.