7 Mental Health Tips From Therapists That Actually Work

There’s so much competing thoughts as to what works in the world of therapy, it can be hard to discern the right course of treatment for every individual situation. Certainly, there’s no rule of thumb, and therapy ought to be personally tailored as much as possible. That said, there are some good principles that most people could benefit from with regard to coping mechanisms and ways to live more positively and constructively. Here are seven tips that are guaranteed to do no harm:

1. Write Down Your Thoughts

This can be a great way to let off some pressure and organise your mind. It might even be beneficial to regularly maintain a mental health journal. As well as helping structure the way you understand thoughts and feelings, it can also help externalise these emotions and frame them as things outside of yourself and not intrinsic to your personality.

2. Exercise

This is a bit of a no-brainer and a fairly well-worn advice, but it deserves reiterating. Any level of exercise provides nothing but benefit, even if it’s something as low-key as going for a walk every day. Exercise is good for mental as well as physical health, and, done on a regular basis, has been shown to be effective at alleviating depression and anxiety. While it’s certainly not a cure-all, there are nothing but positives to integrating it into a daily routine. As much as anything else, getting out of the house can help you get out of your head psychologically, provide you with some peaceful downtime, and make you feel more in step with the world.

3. Watch the Alcohol

Drinking can be damaging mentally as well as physically. Whilst it’s possible to drink in moderation, if it starts to function as a coping mechanism, it will only prove problematic in the long term. Consider how much alcohol you consume and try to establish if it’s too much and whether you have a pathology developing around your drinking habits. If so, seriously consider cutting down your alcohol intake. It can even be helpful to record when and how you drink and how you find it impacts your emotions and behaviour.

4. Compile a List of “Your People”

One of the overwhelmingly common aspects of mental health difficulties can be the feeling of alienation and loneliness that makes a person feel helpless in the face of problems. The reality, however, is usually that there are plenty of friends, family, and loved ones in our lives who care for us and would happily drop everything if they thought they could help us with our problems. By creating a list of people you trust who you can reach by phone, text or email, you’ll feel less trapped by your problems. Even if you don’t necessarily intend to discuss the problem at hand, socialising with others can help relieve stress and make us feel part of a greater whole.

5. Meet Negative Thoughts with Positive Ones

Negative thoughts are natural and by no means necessarily a fait accompli when encountered. It’s also essential to remember that, like any thought, they are not some intrinsic part of the owner that you have to embrace. Take a step back from yourself and consider whether you want to continue paying the idea attention. By practicing mindful thinking, you can help externalise negative thoughts making them easier to negate. Try looking on the bright side of situations and affirming the positive perspectives available to you.

6. Have a Self-Care Inventory

This can be as easy as having a favourite jumper to wear, keeping a playlist of songs at hand that bring you joy or are associated with happy memories, keeping a childhood teddy bear or running a long bath. Surround yourself with things that make you happy and don’t forget that you deserve to enjoy good things.

7. Have a Bedtime Ritual

Going to bed can, unfortunately, be one of the times when anxiety or stress is likely to linger in the silence of our thoughts, that can be compounded by worries over getting quality sleep that’s important to health in the daytime. If this is a problem, try to draw a line under your thoughts and realise there’s nothing you can do about them for now. Try writing them down on a pad next to the bed so you can reassure yourself that you can attack them actively the next day. Consider putting some of your favourite essential oils on your pillow, and reading a good book to wind your mind down.

By following these simple tips, you can improve your mental health and maintain a peace of mind which is so important in the modern world.

by Thomas Nemel

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A Breakthrough In Indoor Air Quality

By: Guest Contributor, John Dixon

Many of today’s health concerns – from allergies to asthma, to everyday health issues such as headaches and colds are often traced back to poor indoor air quality (IAQ). In fact, the EPA estimates that half of all illnesses in the U.S. today are caused by poor IAQ. Results from in-home air testing found that 96% of homes tested had at least one significant IAQ problem.

The Center for Disease Control (CDC) estimates that 2 out of 3 indoor air quality issues involve the HVAC system. An overwhelming amount of these can be traced directly to duct leakage.

Leaks in the ductwork allow surrounding air to be sucked into the system where it is then blown throughout the rest of the home. If a leak is located in a portion of the duct that runs through a dusty attic, or dirty garage, the contaminants from these spaces can be easily picked up and spread into other areas of the home. Most ductwork is hidden behind walls or in crawl spaces – areas that are often rife with dirt and other pollutants.

Leaks in the ventilation ducts are also a major catalyst for poor IAQ. Leaky ventilation ducts severely limit the effectiveness of the exhaust fan. This in turn promotes the growth of mold and mildew, and limits the elimination of smoke, odors and other air contaminants.

While some duct leaks can be repaired by hand, using special sealing tape or mastic, this old method of duct sealing can only be effective in areas where the ductwork is exposed. That leaves the majority of leaky ducts untreatable.

Faced with this dilemma, the U.S. Department of Energy, along with the EPA and others, developed a method of effectively sealing the entire duct system. Their solution is an innovative sealing technology, called aerosealing, which works from the inside of the ducts to locate and seal leaks.

Aeroseal duct sealing is applied as a mist of sealant particles that is blown into the interior of the ductwork. The microscopic-sized particles remain suspended in air until they come in contact with a leak. Here they cling to the edges of the hole, and then to other sealant particles, until the leak is completely sealed.

This unique process offers several significant advantages:

  • Accessibility. Accessing all the leaks is now simple and doesn’t require wall demolition.
  • Finding. The process automatically finds all the leaks. With traditional manual sealing, leaks can be overlooked or never identified.
  • Effectiveness. Aerosealing ductwork is 95% effective at sealing leaks. Studies found it to be as much as 60% more effective than manual sealing.

For decades, issues related to poor indoor air quality have simply gone unaddressed. Today, with increased awareness of the problem, and new innovations, that effectively tackle their root causes, we have an effective means to make major improvement to the indoor air quality of our homes.

Aeroseal animation slr

John Dixon is a freelance writer headquartered in Portland, Oregon.

by Editor


The Problem With Water…

From: PJ Dore


The Problem With Water_Infographic

by Editor

Zero Waste Challenge: How to make changes in your daily life to reduce waste

By: Guest Contributor, Joe Baker

It may not be the sexiest report of the year, but there were some interesting takeaways in the Environmental Protection Agency’s Municipal Solid Waste Fact Sheet, released in June 2015. “Zero waste” is a term and ideal that is growing in popularity: the idea is that a household, city or even an entire country could produce no net waste.

The United States is inching in the right direction. According to the EPA, in 2013 our per capita municipal solid waste was down by a third of a pound to 4.4 pounds per person per day since the peak in 2000. Even more exciting, recycling continued to increase, topping off at more than 34 percent—more than double the recycling rate 30 years ago.

But there’s still a lot of work to do, which is why cities and counties are trying new ideas and policies to make it easier for their communities to reduce waste.


shutterstock_156179246More communities are embracing green bins and implementing composting programs. San Francisco has required composting since 2009, and in 2014, Vermont became the first state to include mandatory composting in its Universal Recycling Law.

Composting is one of the best ways to not only reduce your waste, but also produce something valuable for your community. When food waste ends up in landfills, it’s packed so tightly, there’s not enough oxygen for it to biodegrade and improve soil quality. By contrast, compost creates a rich soil coveted by gardeners. Some programs exploit this connection, like one school composting program in East Harlem, which teaches kids to compost and then uses the product to fertilize local community gardens.

Step Up Recycling

As exciting as it is that recycling rates have doubled in the last generation, a 34 percent recycle rate means that two-thirds of waste still goes to landfills. That’s not surprising: Just 35 percent of households and 10 percent of businesses recycle. Localities have taken steps to make recycling easier, notably the popular single-stream recycling systems, in which all recyclable materials are thrown into one bin, making recycling an easier choice. Recently these systems have come under scrutiny as overzealous homeowners throw more in blue bins, resulting in high sorting costs. The challenge will be reducing these costs while still supporting policies that engender a culture of recycling. Folks at home can help by being a bit more choosy.

Plastic Bag Bans

shutterstock_181487378Plastic bag bans take waste reduction a step further: rather than come up with better ways to deal with the waste we produce, why not just make less of it in the first place? According to the Surfrider Foundation’s self-admitted incomplete list, cities in 18 states have regulated single-use plastic bags. California and Hawaii even have statewide bans. These laws inevitably stir up controversy (and, of course, a backlash from the plastics industry), but importantly they raise awareness about our culture of disposability. Plastic bags are an environmental scourge, as the Texas-sized Pacific Garbage Patch illustrates. Policies that force us to pay for disposability remind us that lots of disposables could be replaced by something durable, like a canvas tote for groceries.

Reaching zero waste won’t be easy. But with a concerted effort by individuals combined with policies that encourage people to use fewer disposable items and make it easier to route trash away from landfills, we can make big strides.

Joe Baker is the Vice President, Editorial and Advocacy for Care2 and ThePetitionSite. He is responsible for recruitment campaigns for nonprofit partners, membership growth efforts, and all editorial content. Prior to Care2, Joe was the Executive Director of N-TEN. Joe serves on the Board of Directors of Death Penalty Focus, the Advisory Board of GiveForward.org and volunteers for the Sierra Club and Amnesty International.

Compost image and tote bag image via Shutterstock.

by Editor