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Working from home and feeling stressed? Creating a work schedule can help.

Submitted by emily.griffin on

Working from home can be challenging for many reasons. There might be noise, people, children, pets and other things that make it hard to focus. It can affect your productivity and lead to a stressful environment that affects your mental health. 

 

Fortunately, there are things you can do to separate those two areas of your life and have a good work/life balance, even when you work where you live. Creating a work schedule that fits your lifestyle is a good place to start.  

 

Here are some ideas that may help:

Schedule a beginning and end to each day. 

Resist the temptation to roll out of bed and go right to work. The time you used to spend commuting could be used as a transition to start your day. Get some fresh air, exercise, do some stretching or meditate. And wrap up your day the same way. Doing this will help you turn your focus away from work. 

 

Do your best to keep your new hours consistent or predictable each day. 

After you set your schedule, try to stick with it. That will help others learn when you are available for work or at home. 

 

Let people know your office hours. 

Try adding your new work hours to your email signature. And tell others in your life when you're working. Be clear about your work schedule by making a sign with your home office hours. Post your hours so others can see them. This lets people know when you need time to focus on work. You might also tell people in your home when you have break periods and you are available for them. 

 

Build breaks into your schedule. 

A short break will help you refresh. Try scheduling 10-minute breaks throughout the day. Use the time to stretch, go for a walk or check in with family or friends. Or when you need to take a break, try going someplace where you can close a door for a few minutes of quiet time. For example, go into a bathroom or a bedroom. 

 

Plan ahead but be ready to pivot. 

When things disrupt your scheduled work time, it doesn't have to derail your day. Make a list of things that must be done right away. Move tasks that can wait to another day. 

 

Reach out for help. 

If you find yourself struggling to be productive when working from home or feeling stressed, talk with your supervisor. Many companies provide resources to help you learn how to be successful, whether you work remotely or on site. Many also offer mental health resources you may find beneficial in learning healthy ways to deal with stress.  

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Working from home and feeling stressed? Creating a work schedule can help.

Working from home can be challenging for many reasons. There might be noise, people, children, pets and other things that make it hard to focus. It can affect your productivity and lead to a stressful environment that affects your mental health. 

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Making a change? Follow these tips to resolution success

Submitted by emily.griffin on

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.    

The stages of change model  

According to the School of Medicine, the change model consists of five stages:  

  1. precontemplation 

  2. contemplation 

  3. preparation/determination 

  4. action/willpower 

  5. maintenance  

 
In the first stage, precontemplation, people don’t think about changing, and don’t want help to change. In the second stage, contemplation, people teeter on the fence. They weigh the pros and cons of making a change (which could take a while). Things start moving along in the third stage, preparation/determination, when people fully commit to changing something in their life and start researching how to do it. By stage four, action/willpower, people move forward, making the desired changes to their lifestyle. After that, stage five, maintenance, focuses on solidifying the new change and lifestyle.  
 
Keep these steps in mind when preparing for life changes, and know that while progression is great, it’s also ok to fall back a step or two. Keep checking in and evaluating progress through each stage.   

Be intentional  

One study on the BMC Public Health website says that intention is one of the strongest indicators for changing behavior. Another study noted that the intention to do something can be predicted by our attitude toward the change, whether or not we think other people around us will approve of the change, and how easy or difficult we think the new behavior will be. Multiple studies show that the higher the intention, the more likely a change will begin. Thinking about the change in a positive light adds motivation and moves people toward action. 

Have an action plan and stick to it 

Many of us want to change and begin the process of change but then fall in our attempt to maintain such change. If maintaining a resolution feels overwhelming, try designing plans with automatic responses to situations that will likely arise. For example, when adding a new habit, designate a predetermined and consistent time each day to start; or pair an established habit with the new one (i.e., every time I brush my teeth, I’ll recite my affirmations). When cutting out a bad habit, reduce temptations by avoiding certain enticing environments (i.e., take the long way to your desk to avoid the office candy bowl). Making plans to change behaviors predicts whether that plan will go into effect. Having multiple plans helps, so create as many plans along the way as needed. 

Making changes in life may feel heavy, but with high intentions, planning, and determination, success stands within reach.  
 
Give yourself grace throughout the process and know that any progress brings you one step closer to the person you want to become. 

 

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Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Making a change? Follow these tips to resolution success

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.  

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Coping with grief during the holidays 

Submitted by emily.griffin on

Spending your first holiday season without a loved one is hard, and the grieving process looks different for everyone. Although nothing can ever replace their presence, try some of these strategies to alleviate your heartache this time of year.  

Honor your loved one

Celebrating the life of your loved one can be done in a multitude of ways. Have their picture out during your family gathering. Light a candle in their honor. Make a toast or say a prayer. Ask members of your gathering to share special memories of your loved one. These are all meaningful ways to honor their life and feel their presence during your holiday get-together.

Ask for help if you need it

Be an advocate for yourself. If you need a shoulder to cry on, call a friend or family member and tell them. If you need space and time alone, that’s okay too. Communicating your needs will let your loved ones know how to best support you in this time of need.

Give yourself grace

With all this said, you know your mind and body better than anyone. If you aren’t feeling up to decorating the tree or carrying out your holiday traditions, don’t. Pay attention to what feels right for you.

Take care of yourself

Extreme stress, like the kind brought on by grief, can worsen existing conditions like diabetes and high blood pressure. According to Harvard Health Publishing, up to 50% of surviving spouses experience depression in the months following their spouse’s death. If you feel your health is deteriorating, seek advice from a healthcare professional.

If someone you know is grieving during the holidays, take time to check in on them. Ask them what they need, respect their boundaries and be there to listen. Knowing you care and are there for them can make the grieving process a little more bearable.

 

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Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Coping with grief during the holidays

Spending your first holiday season without a loved one is hard, and the grieving process looks different for everyone. Although nothing can ever replace their presence, try some of these strategies to alleviate your heartache this time of year.

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Succeeding with ADHD as an adult

Submitted by emily.griffin on

Most people know ADHD (Attention-Deficit / Hyperactivity Disorder) is a common adolescent challenge. According to a report published in 2021 on the National Library of Medicine website, 8.7% of children ages 3-17 years old deal with it. Although it is often believed people grow out of the disease as they age, the National Institute of Mental Health shares data that 8.1% of adults ages 18-44 years deal with the disorder. 

 

As with most things, understanding you may be dealing with ADHD as an adult is the first step to success.  

 

According to the National Institute of Mental Health, symptoms of adult ADHD challenges include: 

  • Focusing on work that results in unnecessary mistakes. 

  • Focusing on tasks that take a long time, including paying attention in long meetings or concentrating on reviewing a long report. 

  • Listening when someone is talking. 

  • Organizing and managing time. 

  • Participating in quiet activities. 

  • Interrupting others. 

 

If you are looking for natural ways to deal with ADHD, try these tips from Harvard Health: 

  • Stay organized – a messy office or room is easily distracting. 

  • Make lists – write down what you need to accomplish, label each task by priority and then stick to it. 

  • Position yourself to focus – remove distractions from your workspace and ensure you have everything you need to complete a task. Getting up to get an item from another room while working can make it hard to return to what you need to do. 

  • Avoid multi-tasking – it makes it harder to focus and complete a task. 

 

If you think the symptoms above describe you, in addition to trying the natural remedies, schedule an appointment with your doctor to discuss them. Even if you were never diagnosed as a child, it does not mean you do not have ADHD. However, the symptoms above can also be signs of other disorders or medication side effects that your doctor can help with. Until you know what is causing your problems, it is much harder to get better. 

 

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Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Succeeding with ADHD as an adult

As with most things, understanding you may be dealing with ADHD as an adult is the first step to success.  

 

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Social media and youth mental health

Submitted by emily.griffin on

Should you be concerned? 

 

In May 2023, Dr. Vivek Murthy, Surgeon General of the United States, released an advisory called Social Media and Youth Mental Health.  

 

A Surgeon General’s Advisory is a public statement that calls the American people’s attention to a public health issue and provides recommendations for how that issue should be addressed. Advisories are reserved for significant public health challenges that need the American people’s immediate awareness.  

 

Dr. Murthy explained that the national youth mental health crisis convinced him of the need for such an action. 

 

Here are the key takeaways: 

  • Up to 95% of young people aged 13-17 report using a social media platform. Two-thirds report using social media every day, and one-third report using social media “almost constantly.” 

  • There is growing evidence that social media use is associated with harm to young people’s mental health, with harmful content, sleep disruption and reduced physical activity being highlighted as key issues. 

  • Children and adolescents who spend more than three hours a day on social media face experiencing poor mental health outcomes, including depression and anxiety.  

  • Children and adolescents on social media are commonly exposed to extreme, inappropriate and harmful content. Roughly, 64% of adolescents report being exposed to hate-based content often or sometimes. Nearly 6-in-10 adolescent girls say they’ve been contacted by a stranger in ways that make them feel uncomfortable.  

  • The advisory acknowledges that there are benefits to social media. For example, youth with disabilities and younger members of the LGBTQ+ community say they find identity-affirming content and acceptance online.  

  • However, the overall message is that the risks outweigh the benefits for most children and teens. According to Dr. Murthy, “We cannot conclude that social media is sufficiently safe for children and adolescents. We cannot afford to wait for decades of study results to take action.”  

     

Click here for a quick-read executive summary of the advisory. The 25-page complete advisory presents the research and statistics the researchers discovered and clear action items youth and adolescents, families, technology companies and policymakers can use to address this significant mental health challenge.  

 

If you read the advisory and decide it’s a good idea to cut back on your child’s use of social media, here’s some encouraging news. In a report released by Common Sense Media, only 34% percent of teens who use social media say they enjoy it “a lot.” In fact, when asked about the impact of social media on their body image, 46% of adolescents aged 13-17 said social media makes them feel worse. 

 

Ready to get healthy?

Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Social media and youth mental health

Up to 95% of young people aged 13-17 report using a social media platform. Two-thirds report using social media every day, and one-third report using social media “almost constantly.” 

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If you think you have PTSD, you're not alone

Submitted by emily.griffin on

Help and treatments are available  

References to post-traumatic stress disorder appear in literature as far back as 50 B.C. For hundreds of years, doctors studied reports of illnesses called post-traumatic neurosis, disorder of will, shell shock, battle fatigue and more. In the late 1970s, interest and research into the problems Vietnam War veterans faced resulted in the recognition of the disorder by the American Psychiatric Association in 1980.  

 

The disorder  

Now widely known as PTSD, post-traumatic stress disorder is a trauma/stressor-related disorder that people develop after seeing or living through an event that caused or threatened serious harm or death. Combat, natural disasters, serious accidents, terrorism and physical, sexual and emotional acts of violence are considered causes.  

 

The symptoms  

  • Flashbacks and triggers – people who have PTSD report having flashbacks or feeling as if the trauma is happening again. They may have nightmares or be reminded of the event by a sound, smell or something they see.  

  • Avoidance – avoiding things that can trigger memories, like crowds or fireworks displays, are common behaviors. Accident victims may resist or refuse to drive or fly.  

  • Negative feelings – guilt, shame, anger and depression are common.  

  • Disturbances – many sufferers have trouble sleeping, find it hard to concentrate and are easily startled by loud noises or surprises.  

  • Destruction – alcohol and drug misuse, driving aggressively and increased instances of self-harm are common reactions to trauma.  

Is PTSD common?  

Almost half of Americans report that they've experienced trauma. Within that group, about 1 in 10 men and 2 in 10 women develop PTSD.  

 

When to seek help  

Experts say that if the symptoms last longer than four weeks, cause significant distress or interfere with work or home life, it might be PTSD.  

 

Treatments work  

Studies report that trauma-focused or talk therapies, like Cognitive Processing Therapy (CPT), are common and successful treatments for PTSD. CPT teaches patients how to change the upsetting thoughts and feelings associated with the event. Exposure therapies help patients gradually approach memories and emotions they avoid. Medication or a combination of therapy and medication work for many people.  

 

There are also new and emerging treatments under review. Talk to your family physician or a mental health provider if you think you could have PTSD. They will direct you to additional resources for diagnosis, treatment and support. 

 

 

Ready to get healthy?

Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

If you think you have PTSD, you're not alone

Almost half of Americans report that they've experienced trauma. Within that group, about 1 in 10 men and 2 in 10 women develop PTSD.  

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A Natural Way to Combat Seasonal Depression

Submitted by emily.griffin on

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD). 

The disorder, a seasonal form of depression, can occur at any time of year but is more common in the winter when natural light levels are lower. “SAD symptoms are similar to those of other depressive illnesses, including sleeping and eating more than usual, feeling “down” most of the time and irritability,” said Christina Parr, Director of Genesis Behavioral Health Services. “Women in their childbearing years tend to suffer from SAD more often than men, but even those who don’t have full-blown SAD may experience lower levels of energy when the nights get longer and the temperatures dip.”   

Fortunately, there are ways to combat those symptoms by taking advantage of existing natural light. 

Plan ahead 

If you suffer from SAD, the most important thing is to be proactive. Experts recommend talking to your healthcare professional about creating a seasonal plan of attack. 

Let there be light 

Because SAD kicks in when access to natural light is limited, try to look for ways to get that extra sunlight. Read a book by a window or open the curtains a little wider when there is sun to try to get any amount you can. If it is cold outside, take a drive to get out and about in whatever sun is available.  

Exercise, eat well 

Exercising more in natural light and eating healthy can have a huge impact on seasonal depression. Exercise at noon when the outdoor light is brightest. Even if that is a simple walk during your lunch hour, the exposure to light and the endorphin boost from exercising will help alleviate SAD symptoms. 

Since another symptom of SAD is craving carbohydrates, be on the lookout for overeating to prevent weight gain. It can be challenging to lose SAD-related weight after the season changes and your other symptoms are relieved. 

Seeing the light 

Here are some easy ways to add more natural light to your day: 

  • Spend as much time as possible outside, especially on sunny days. 

  • Sit close to outside windows at home and work.  

  • Keep your home as bright as possible using window treatments that let in light and trim foliage that blocks light.  

  • If possible, take a vacation to a sunny locale.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

A Natural Way to Combat Seasonal Depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

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Using colors to boost your mood

Submitted by Kyle.Norton on

Colors result from light vibrating at different frequencies, and their impact is powerful. Here’s a crash course in color psychology and how you can apply it to your life.

 

energy boosting

Red is an energy-boosting, robust and warming color. Given its energetic effects, it’s not a good color choice for a bedroom. Wear red when you want to appear assertive or spontaneous.

 

energy boosting

Yellow stimulates thinking and creativity. Pale yellow is a good color for a classroom, but bright yellow can be over-stimulating. The same goes for wearing yellow: Think ties for men, accessories or shells under a suit for women.

 

energy boosting

Orange aids in the digestive and metabolic processes, making it optimal for a kitchen or restaurant and for promoting socialization. Orange can be difficult to wear because it can make skin appear splotchy; soften it by wearing peach or lighter hues.

 

energy boosting

Green can offer a sense of healing and relaxation to the body. That makes green a good color for bedrooms and spas or for therapists to wear.

 

energy boosting

Blue is a soothing, cooling color that can give a calming effect. It’s another suitable bedroom or living room color. Wear dark blue to appear businesslike, adding pastel blue suggests innocence.

 

energy boosting

Purple has spiritual and artistic associations. If you’re choosing a color where you practice mindfulness, purple can help to evoke thoughtfulness and reflectiveness.

 

Pink

Pink is often considered a color of happiness. It also can be soothing and even provide calming thoughts. Having a bouquet of pink flowers in your office or workspace can help make your day more cheerful.

 

energy boosting

Finally, like green, brown is tied to thoughts of nature. The earthy color is a favorite for men, especially in furniture, carpet and curtains. Also, brown can evoke a sense of comfort and safety, so it can be a good color for a space where you like to relax.

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Colors

Colors result from light vibrating at different frequencies, and their impact is powerful. Here’s a crash course in color psychology and how you can apply it to your life.

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Volunteer for better health

Submitted by Kyle.Norton on

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community. Whether it means collecting food for a food bank, assisting young learners master reading, providing companionship for older neighbors, or cleaning up a local section of highway, a volunteer helps by giving their time.  

What you might not realize is that it also benefits the people who volunteer.  

 

A study from Carnegie Mellon University found adults over 50 who volunteer regularly are less likely to be diagnosed with high blood pressure than non-volunteers. Lower blood pressure has other health advantages, such as a lower risk for heart disease, stroke and premature death.  

 

How much time do you need to donate to get physical results? This same Carnegie Mellon University study found 200 hours of volunteering per year correlated to lower blood pressure. Let’s break that down – Americans spend an average of four hours a day watching TV and five to six hours a day on their phone, possibly doing both at the same time. Imagine how helpful it could be if a portion of that time was spent helping others. 

 

Benefits to your heart and mind 

When you feel like you’ve done something good, a neurotransmitter in your brain releases dopamine, which helps decrease stress and increase positive, relaxed feelings. A social connection through volunteer activities can help with feelings of loneliness or isolation. Placing the focus on the needs of others can also create a sense of purpose.     

 

A 2012 study in the journal Health Psychology found that the people who volunteer regularly lived longer, but only if their intentions were to truly help others and not self-serving.  

“Helping others and knowing that what we do makes a difference in the life of another can provide a sense of accomplishment” said Denise Williams, Licensed Independent Social Worker 

 in Behavioral Health Therapeutic Services, Genesis HealthCare System. “That sense of fulfillment can be a source of hope, strength and resilience for the volunteer.” 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community. Whether it means collecting food for a food bank, assisting young learners master reading, providing companionship for older neighbors, or cleaning up a local section of highway, a volunteer helps by giving their time.  

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Stop worrying today

Submitted by Kyle.Norton on

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food. It can also lead to suppression of your immune system, digestive problems and premature coronary artery disease.

 

If worrying has become a spigot that you sometimes find hard to turn off, it’s time to develop some coping strategies to help put your mind at ease.

 

Make a list

Start to take control by identifying your stressors. Much of what you’re concerned about is likely out of your control. Being mindful of what you can control helps improve your ability to stay in the moment.

 

Relax, but not in front of the television

Instead, try deep breathing and deep stretching. These all have a physical effect on the mind and body.

 

Make ‘Me’ time

You’re also more likely to dial back worry when you take time for yourself. Read a book, engage in a hobby or take a walk.

 

Connect with friends

Talking to friends and getting positive feedback can also be helpful.

 

Praise yourself

It may be uncomfortable but pat yourself on the back from time to time.

 

Diet and exercise make a difference

Exercise can ease away your worries. Eat a healthy, balanced diet, and cut back if you’re a caffeine fiend. Caffeine triggers the nervous system and can make you feel nervous and jittery.

 

Be grateful

Try taking time once a week to count your blessings.

 

Get rid of the worry

Write down your worries on a piece of paper and then toss it, just like you would last week’s grocery list. When you discard the note, you symbolically discard the thoughts as well.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food. It can also lead to suppression of your immune system, digestive problems and premature coronary artery disease.

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