Exercising to Improve Mood

You may have encountered the idea of affirmations when reading about ways to improve mental health, piquing both your interest and skepticism. Can a few well-chosen words really change your emotional and mental state, after all? Without a doubt, the answer is "Yes!"  A proven method for enhancing mental health, affirmations have a psychological effect that has been scientifically demonstrated. Let’s explore how affirmations can change the way your brain functions so you can experience healthier mental and emotional well-being. {MiniWidget:Generic} What are affirmations? Affirmations are succinct, upbeat comments you say to yourself to upset negative thought patterns and promote positivity. Repeating these "cheerleader" words aloud or even silently can cause them to stick in your mind. In doing so, you forge neural pathways that strengthen your sense of self and emotional stability. What is the science behind affirmations? The idea of positive thinking isn’t new as academics have been studying the science behind it for some time. Research indicates that repeating affirmations causes specific parts of the brain to activate. These include the ventromedial prefrontal cortex and areas associated with reward and reflection. This brain region also controls emotions and helps in maintaining your sense of self-worth. Repeating positive affirmations retrains the brain to focus on possibilities and positive ideas. Shifting mental patterns in this way reduces stress and negative self-talk so you enjoy a more balanced emotional state Can affirmations help with anxiety or depression? Affirmations are not a replacement for professional therapy or medication, but they can be an effective complementary tool in managing anxiety and depression. Positive messaging replaces a never-ending stream of negative thoughts, breaking down self-doubt and rumination. This interruption provides you with a break from the stresses of the situation and encourages you to be more optimistic. Benefits of affirmations Affirmations offer a range of mental health benefits, making them a simple yet effective practice. These include: Reduces negative self-talk A critical inner voice is something many will deal with at some point. Affirmations help combat that negativity, reinforcing your strengths and potential. As positive statements become part of your mental routine, the constant flow of doubt becomes quieter, leading to a more compassionate self-view. Promotes healthy behaviors Affirmations possess the power to drive change. Whether kicking a bad habit, adopting a healthier lifestyle, or overcoming procrastination, they solidify your commitment to personal growth. Affirming “I am disciplined and focused” can redirect energy toward completing tasks and staying motivated. Decreases stress Focusing on calming and empowering thoughts during affirmations activates the body’s relaxation response, reducing stress. Redirecting mental energy away from worries promotes a sense of inner peace and balance. How to make affirmations more effective To fully unlock the benefits of affirmations, follow these practices: Commit to a routine Consistency plays a key role in making affirmations effective. Incorporating them into a daily practice, such as during your morning routine or right before bed, strengthens their impact. The more frequently they are practiced, the deeper they become embedded in your subconscious, reshaping mental patterns for long-term change. Set them in the present Affirmations are most powerful when framed in the present tense. Speaking to yourself as if the positive change is already happening makes the statements feel more tangible. Instead of saying, "I will be confident," say "I am confident." This approach strengthens the connection between thought and reality. Make them personal to you Affirmations that speak directly to your unique needs and challenges resonate more deeply. Crafting statements that feel authentic boosts their emotional impact, which makes the practice feel more genuine and effective. Avoid toxic positivity Affirmations should be realistic and grounded in compassion, not a denial of real challenges. Balancing positivity with authenticity keeps affirmations from feeling forced or disingenuous. Instead of glossing over difficulties, focus on affirmations that offer hope while acknowledging real feelings. Focus on what’s achievable Starting with small, manageable goals ensures that affirmations feel achievable rather than overwhelming. Building confidence from these small successes creates momentum, allowing for larger goals over time. This approach keeps the practice grounded and effective. Pair your affirmations with action Affirmations become even more powerful when they are followed by concrete actions. They should act as a catalyst for positive change, not a substitute for it. After repeating your affirmation, take tangible steps toward your goals, and celebrate each achievement along the way. 5 affirmations to start your practice Here are a few affirmations that can serve as starting points for building a healthier mindset: I am a strong, capable person This statement reinforces self-confidence and serves as a reminder of your inner strength, especially in moments of doubt. I am loved and accepted Affirming that you are worthy of love cultivates a deep sense of belonging, even in the face of external challenges. I am doing my best and that is enough Emphasizing self-compassion, this affirmation encourages acceptance of imperfections and honors the effort being put in. I can handle whatever comes my way This promotes a sense of resilience, reminding you that challenges can be met with strength and adaptability. I trust in my ability to navigate uncertainty Strengthening trust in your ability to handle unknowns builds confidence in managing life’s uncertainties with grace. When positive affirmations don’t work, try speaking with a mental health professional While affirmations can support mental health, not everyone finds success using them and some require  professional therapy, especially  when feelings of depression, anxiety, or hopelessness persist for an extended period.  A qualified therapist can offer personalized guidance and support based on your unique issues. If you would like expert help in taking better care of yourself, join Cerebral and work with someone who has experience caring for persons exactly like you. Positive mental effects from affirmations are possible. If they are used frequently, conveyed openly, and combined with constructive action, they may effect long-lasting change. Try powering up your thoughts to inner strength and positivity if you begin employing affirmations right away.

The demands of adulthood can feel relentless. The constant juggle of work and home responsibilities along with the expectation to be available online constantly makes achieving work-life balance increasingly elusive. It’s a surefire recipe for burnout.  Recognizing the signs of burnout and learning how to manage can be essential for maintaining mental health and overall well-being. {MiniWidget:Generic} What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It often occurs when individuals feel overwhelmed, emotionally drained, and unable to meet constant demands. While it's commonly associated with work, burnout can also stem from other areas of life, such as caregiving, relationships, or academic pressures. Causes of burnout Several factors can contribute to burnout, including: Excessive workload If you’re consistently overloaded with work or responsibilities, it can lead to chronic stress and burnout. Lack of control Feeling like you have little or no control over your work or life circumstances can contribute to burnout. Unclear expectations When expectations are not clearly defined or constantly changing, it can create confusion and stress, leading to burnout. Dysfunctional workplace dynamics A toxic work environment, characterized by poor communication, lack of support, or unfair treatment, can significantly increase the risk of burnout. Work-life imbalance When work consistently takes precedence over personal life, it can lead to neglect of self-care, relationships, and hobbies, increasing the likelihood of burnout. Insufficient rewards Lack of recognition or inadequate compensation can decrease motivation and increase feelings of frustration. Lack of Support A lack of supportive relationships at work or home can exacerbate feelings of isolation and stress. Signs of Burnout Recognizing the signs of burnout is the first step toward addressing it. Common symptoms include: Physical Symptoms: Chronic fatigue, insomnia, headaches, and gastrointestinal issues. Emotional Symptoms: Feelings of helplessness, detachment, and a lack of motivation or satisfaction. Behavioral Changes: Increased irritability, withdrawal from responsibilities, and a decline in performance. The differences between burnout and depression Burnout and depression share similar symptoms, but they are distinct conditions. Burnout is usually linked to specific stressors (work, school, caregiving roles, etc) leading to exhaustion and decreased efficacy. On the other hand, depression is a broader mental health condition characterized by persistent sadness, a lack of interest in activities, and a pervasive sense of hopelessness. Tips for dealing with burnout If you're experiencing burnout, there are a few strategies you can implement to better manage it: Prioritize self-care: Make time for activities that nourish your mind, body, and soul, such as exercise, healthy eating, and relaxation techniques. Set boundaries: Learn to say no to additional work or commitments when you're already feeling overwhelmed. Delegate tasks: If possible, delegate tasks to others to reduce your workload. Take breaks: Step away from work regularly to recharge and avoid mental fatigue. Connect with others: Talk to friends, family, or a therapist about how you're feeling. Seek professional help: If self-care strategies aren't enough, consider seeking professional therapy to address burnout and develop coping mechanisms. How to prevent burnout Preventing burnout requires proactive measures to maintain a healthy work-life balance and manage stress effectively. Some preventive strategies include: Time management: Prioritize tasks, set realistic goals, and avoid procrastination. Stress management: Practice relaxation techniques, such as meditation or deep breathing exercises, to manage stress levels. Healthy lifestyle: Get enough sleep, eat nutritious meals, and exercise regularly to support your physical and mental well-being. Work-life balance: Set clear boundaries between work and personal life, and make time for activities you enjoy. Assertive communication: Learn to express your needs and concerns clearly and respectfully. How professional therapy can support your mental health If you're grappling with burnout, professional therapy may be able to support you in feeling better. A therapist may help you delve into the root causes of your burnout, exploring the underlying factors that have contributed to your current state. They may also equip you with healthy coping mechanisms to manage stress effectively and prevent future burnout. Additionally, a therapist may guide you in creating strategies to improve your work-life balance, establish clear boundaries, and prioritize self-care. Prolonged stress and burnout can happen to anyone. Overcoming burnout and reclaiming well-being may be possible by recognizing the signs, taking proactive steps to manage it, and seeking professional help when needed.  *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

The job of parenting is rarely ever easy. Work responsibilities, household chores, and childcare, coupled with societal expectations, can leave parents feeling exhausted, stressed, and emotionally drained. This state of chronic exhaustion and detachment from parenting is commonly called parental burnout. {MiniWidget:Generic} What is parental burnout? Parental burnout is a state of physical, emotional, and mental exhaustion caused by the prolonged and overwhelming stress of parenting. Unlike typical stress, burnout leaves parents feeling completely drained, detached from their children, and doubtful of their parenting abilities. What causes parental burnout? Parental burnout is a complex condition influenced by various factors, which often intertwine, compounding the stress. Here are some common causes: Societal expectations The pressure to be the "perfect parent" and raise "perfect children" can be immense. Social media often portrays an idealized version of parenthood, creating unrealistic expectations and feelings of inadequacy. Financial factors The rising costs of childcare, education, and housing can create significant financial stress for parents. The need to work full-time to make ends meet can further exacerbate the challenges of balancing work and family life.  Health factors Postpartum depression, anxiety, and other mental health conditions can make parenting even more challenging. The lack of support and understanding for parents struggling with mental health issues can contribute to feelings of isolation and burnout. Signs of parental burnout Recognizing the signs of parental burnout is a key to protecting your mental health and well-being. Some common signs include: Emotional exhaustion: Feeling constantly drained, overwhelmed, and emotionally detached from your children. Physical exhaustion: Experiencing chronic fatigue, sleep problems, and physical symptoms like headaches and stomachaches. Loss of motivation: Feeling a lack of enthusiasm for parenting and a sense of detachment from your children. Irritability and anger: Feeling easily irritated, frustrated, and angry with your children and partner. Guilt and shame: Feeling guilty for not being the parent you want to be and ashamed of your struggles. Preventing parental burnout Implementing the following strategies may help you prevent parental burnout: Set realistic expectations Accept that it’s okay not to be perfect. Focus on being a good enough parent rather than striving for perfection. Prioritize self-care  Carve out time for activities that rejuvenate you, such as pursuing a hobby, exercising, connecting with nature, or simply taking a break. Seek support Don’t hesitate to ask for help from family, friends, or professional services. Sharing responsibilities can lighten your load. Stay organized Plan and organize your daily activities to reduce chaos and stress. A structured routine can make managing tasks easier. How to manage parental burnout If you're experiencing parental burnout, there are several strategies you can use to better manage it: Acknowledge your feelings Accept that it’s okay to feel overwhelmed. Recognizing your feelings is the first step toward addressing them. Take breaks Regularly take breaks to recharge. Short, frequent breaks can help you stay balanced and refreshed. Practice mindfulness Mindfulness techniques, such as meditation and deep breathing exercises, may help reduce stress and improve mental clarity. Connect with others Engage with other parents who understand what you’re going through. Sharing experiences can provide emotional support and practical advice. Focus on the positive Celebrate your successes as a parent and cherish the moments of joy with your children. Seek professional help A credentialed therapist can provide support and guidance in developing coping mechanisms and managing stress. How professional therapy may support overall mental health Therapy may be a helpful resource for parents struggling with burnout. It provides a safe and supportive environment to explore your feelings, develop coping mechanisms, and improve your overall mental health. The benefits of couples therapy Couples Therapy is designed to help partners communicate more effectively, resolve conflicts, and strengthen their relationship. It can also provide a space to discuss parenting challenges and develop strategies for co-parenting. Exploring individual therapy Individual Therapy may help you address underlying issues contributing to burnout, such as anxiety or depression. It can also provide a space to focus on your own needs and develop self-care strategies. If you're struggling with parental burnout, don't hesitate to reach out for support. With the right tools and strategies, you can overcome burnout and focus on the joy of parenting. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.