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Great Health and Wellness Podcasts

One of the most enjoyable ways to educate yourself and learn about different perspectives is by listening to a podcast. There are thousands of podcasts out there covering a variety of topics and they’re hosted by experts and casuals alike. A great topic to listen to podcasts about is health and wellness. There are so many different facets to wellness and everyone has their own two cents to contribute to the conversation, so you’ll never run out of content. Read on for a few great podcasts about health and wellness.

The Model Health Show

If you’re looking for a show that covers all aspects of health, look no further than The Model Health Show. Host Shawn Stevenson has no restraint when it comes to the topics he covers so if there’s something specific you want to hear about, there’s bound to be an episode about it. While Shawn does plenty of solo shows, he also tends to have guest hosts who are experts in a variety of different topics.

The Chalene Show

Health is about more than just your physical body. There’s also your mental health to worry about as well. Chalene Johnson, host of The Chalene Show is a fitness trainer who has a passion for helping her listeners surpass the various obstacles they come across in life, whether they pertain to their physical health or their mental and emotional health. Just like Shawn above, Chalene hosts plenty of episodes on her own but also tends to include experts who can answer some of the harder hitting questions. Topics covered include relationships, fitness goals and much more.

Happier with Gretchen Rubin

Being happy is one of the most important aspects of your health. Your happiness can directly affect both your physical and mental health in a variety of ways. And while sometimes the world can bring us down, being happy is easier than you may sometimes think if you’re willing to put in the work. Host Gretchen Rubin is often considered one of the happiest people you’ll ever meet, and for good reason. She created this show in order to share how she became as happy as she is, and her sister Elizabeth Craft joins her most of the time to share her own input. The two hosts will discuss advice that has helped them and other people in their lives, and episodes can range anywhere from 5 minutes to 45, meaning they feature bite size advice to increase your happiness one step at a time.

This article was originally published on JonNadlerPhiladelphia.org

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Creating a Self-Care Morning Routine

Taking care of yourself should be a first priority, which is why it should be a part of your morning routine. A morning routine rooted in self-care is the perfect way to set up a mindful and happy day. This doesn’t mean taking a long luxurious bubble bath every morning or giving yourself a spa treatment every day. Having a self-care morning routine simply requires being more mindful and starting the day off right. Here are some easy ways to create a simple self-care morning routine:

Take Your Time

Starting off your morning shouldn’t be a rush job. This is the time you need to focus on a healthy mentality and starting your day with intention. In order to take your time in the morning, start waking up an hour or so earlier than normal. By going through your morning routine at a leisurely pace, you’ll be able to reap all the calming benefits. Not rushing through your morning can decrease stress throughout your day and promote wellness.

Stay Away From Electronics 

One major distraction that can put a damper on your morning is your phone, turning on your TV, or using your laptop. Mindlessly scrolling through apps, websites, and shows will put a hindrance on your morning and keep you from focusing on yourself. In order to have a mindful morning routine, stay off your electronics. 

Get Some Morning Movement

It’s important to get your body moving and blood flowing at the beginning of the day. Morning movement can promote wellness throughout the day and put you in the right mindset. Take a fifteen-minute walk around the block, squeeze in a quick yoga session, or a stretching routine. This will help you meditate and activate your body. 

Have a Morning Drink 

Having a hot cup of coffee, tea, smoothie, or even an iced latte in the morning should be like a ritual. Create a morning drink ritual you love that will make your mind and body feel good. This small act can greatly improve your day and set a peaceful tone for the morning. Take the time to savor and enjoy your favorite drink by tuning into smell, sound, touch, sight senses.

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Work and Wellness

When it comes to searching for a job, the majority of people who are questioned about desirable job benefits, or perks, will choose healthcare and healthy office culture at the top of their wishlist. Many companies are starting to realize that this is the secret to decreasing their employee turnover rate and having lower medical premiums, in addition to overall happier employee morale.

Some of the latest trends in workplace wellness initiatives include giving more flexible time schedules to staff. This means that employees can feel more at ease when it comes to the planning of extracurricular events, such as doctor visits or parental duties. There are also people who just happen to function better on a later schedule rather than the standard 8-5. For those workers, it might benefit their employer to get the maximum use out of their performance during their most efficient time of the day. It has shown to impact the overall employee attitude in a positive way, as well. Sometimes just the feeling of having control over one aspect of your workday is enough to change your entire way of thinking about your job. 

Another way that businesses are paying attention to employee wellness is by having a set of work from home (WFH) days per month. This gives employees a chance to cut otherwise stressful aspects out of their morning routine such as transportation or grabbing breakfast, for example. Studies have shown that productivity rates have increased when employees are given the ability to work from home. The trust factor is also a reason because knowing how much faith your boss has in you is a big confidence boost. 

Encouraging preventative care is a win-win situation for the employees and the business. By handing out rewards and positive reinforcement to employees who engage in wellness-related events, you naturally get others involved. Having fewer sick people in your employ is great for your health insurance premiums, and people tend to stick around longer. One of the hallmarks of an excellent company is its low turnover rate, and having a healthy, happy team is something that every business wants.

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Types of Personality Disorders

Personality disorders are defined as conditions that affect people’s thinking, moods, and behaviors. A marked characteristic of someone with a personality disorder is their inability to relate to other people and situations within a normal range when they perceive something is wrong. 

Currently, there are 10 defined personality disorders according to the American Psychiatric Association’s latest volume of the DSM. Patients who end up with a diagnosis meet a certain set of criteria by displaying a list of symptoms, which vary depending on the disorder. The majority of the symptoms revolve around mood changes and lack of impulse control, in addition to intrusive thoughts. One of the reasons it is so hard to diagnose firmly which type of personality disorder someone has is the fact that many of these symptoms are present in multiple disorders. There is a lot of overlap.

There are generally three types of clusters when it comes to personality disorders. A, B, and C. All ten of the current personality disorders (PD) are classified within a cluster and they are grouped this way because of their similarities to each other. 

Cluster A focuses on odd, bizarre, eccentric behaviors. People with paranoid PD have a nonstop mistrust and suspicion of everyone around them, even when there is no logical reason to be suspicious. schizoid and Schizotypal PD both have severe social anxiety coupled with paranoid thoughts and emotional detachment. 

Cluster B houses the disorders that are considered to be erratic or dramatic. Antisocial PD is someone who disregards the general moral code and who lacks empathy. Borderline PD is mainly focused on self-image issues, difficulty regulating emotions and acting impulsively. Someone with histrionic PD will repeatedly try to get others’ attention, often in inappropriate ways. Narcissists have an elevated sense of importance but a fragile ego. They also crave excessive attention and have a lack of empathy.

Cluster C focuses on the types of people who are anxious and fearful. Avoidant PD manifests in feelings of extreme isolation and having a high sensitivity to negative criticism or rejection. Dependent PD is someone who cannot be alone. Obsessive-compulsive PD means having a preoccupation with order, perfection, and control, at the expense of flexibility.

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Sneaky Signs That Anxiety is Overtaking Your Life

Life is full of plenty of stressors, from your job, to your home life, to the little things like what you are going to have for dinner. Since we are constantly facing stress, it can be easy to downplay our feelings and ignore more serious signs of anxiety.

Early signs of anxiety can be relatively easy to miss, since there isn’t one big even that brings the issue to our attention. There’s still a lot stigma out there of what anxiety is and exactly what it does. The following red flags will help you figure out which parts of your life anxiety has taken control over your life.

Red Flag #1: Your everyday routine is too rigid.

A routine can help you stay on top your schedule and reach your goals with more ease, but if you find that you are more reluctant to try new things, it may be a sign your anxiety is about to takeover.

Anxiety encourages you to hold onto things that are familiar. The limbic system of your brain (“emotional” part of the brain) affects the neocortex (the “rational” part of the brain) and prevents you from thinking of alternative responses when you are overwhelmed with stressed.

Red Flag #2: You think of every worst-case scenario.

Planning and thinking ahead can help prevent any future stress from occurring, but only when you do it in moderation. If you think of too many “what if?” scenarios, they can take up more of your time and actually cause more anxiety. There will come a point where you might feel like you are unable to do anything until you have considered every single scenario possible.

Red Flag #3: Even the smallest thing can upset you.

When you are feeling angry or annoyed, you may be inclined to blame your anger or the person for making you feel that way. But, you would be surprised that your anxiety make be the true culprit. Both anxiety and anger can trigger a fight-or-flight response and result in similar symptoms life a racing hear or tense muscles. It can be easy to mistake one for the other.

Red Flag #4: Your appetite is no where to be seen.

When your schedule is busy, skipping meals might not seem like a big deal. However, when you are stressed, a hormone known as cortisol is released in response to your fight-or-flight mentality. In the process, your appetite steps to the side. At first you may think that you are just crunch for time, but with your anxiety running on high, you may miss a few hunger cues.

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5 Types of Self-Care for Your Mental Health

In our daily lives we encounter so much stress. It isn’t until that stress starts to pile up that you finally convince yourself to take a break. Rather than waiting for that final breaking point, invest in your own self-care. Every day you can incorporate small activities into your routine that will make you a much happier person in the long run. There are five different types of self care that you can address; physical, emotional, psychological, spiritual and professional care.

Physical self-care

Physical self-care is anything that can help better your overall mental health. Activities that cater towards physical self-care can include cooking healthier meals, going outside and getting active, or wearing an outfit that makes you feel good. At first these activities might seem more superficial, but they are essential to lowering your stress levels. Don’t hesitate when it comes to splurging on yourself—treat yourself once in a while!

Emotional self-care

Emotional self-care focuses on allowing you to feel your emotions as they are without any judgement. This can be difficult to manage at first, but as you do it more, the easier it will be. Simple activities like allowing yourself to cry when you are upset, complementing yourself when you look in the mirror, or spending time with your friends and family.

Psychological self-care

Psychological self-care is one of the most neglected areas of self-care. Once in a while it’s okay to say “no” to any extra responsibilities and do something that benefits you. For a day, be curious—take a trip to a museum, learning something new or take the time to self-reflect. Engaging in activities like these can turn your mood around instantly.

Spiritual self-care

No matter your religious standing, it’s a good idea to incorporate spiritual self-care into your routine. Being spiritual doesn’t mean that you have to worship some type of higher power. Being spiritual means getting in touch with your inner human spirit. To contribute towards your spiritual self-care think about volunteering with one of your favorite charities, meditating, or spending time emerged in nature. If all else fails, try writing your thoughts down in a journal. Everyone is different, so you will have to pick something that makes you feel the best you can be.

Professional self-care

For those in the workforce, engaging in professional self-care is necessary. Some of these activities may seem obvious, but when you are faced with a busy day they can often be missed. Throughout your work day chat to your peers, decorate your workspace, and most importantly take breaks!

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Fighting Seasonal Depression

Seasonal depression, or the winter blues as it is also known, is a very common form of depression. Just like regular depression, there are bouts of very low moods whereby a person feels quite gloomy. There are a variety of reasons why the winter season triggers depression for some people. For one reason, it is a time that is spent filled with festivities and holiday celebrations. While some may wonder how that could make a person sad, it’s very reasonable how some people get caught up in these depressive states. Not everyone is fortunate enough to have a family to celebrate with. The emphasis on spending time with loved ones can make a person feel even more alone in such cases. This loneliness can definitely turn into a depressive state, making a person feel as if no one cares for them or that they are not good enough to share quality time with.

In other cases, even if a person does have family, this time of year may simply be a reminder that they aren’t on particularly good terms and cannot be around one another. Aside from familial reasons, finances can also contribute to seasonal depression. Consumerism is massive during this time of year and it is almost impossible to not see ads promoting Christmas sales and new products to buy. A person might be feeling depressed because of their inability to provide the “decadent” Christmas they would hope for their family. 

Regardless of the reason, there are ways to kick depression this winter season.

Volunteer

Helping someone who needs it can leave an immense impact on the person providing help. A person no longer focusing on what they do not have is instead able to reframe their view and see how fortunate they truly are. In addition, helping others who appreciate one’s efforts can be emotionally rewarding and therapeutic all on its own.

Imitating Daylight

A lack of daylight can impact the brain by making a person feel more lethargic, low, sad, or hopeless. Seeking natural sunlight should be done whenever one has the opportunity. Alternatively, a lightbox can be purchased. These natural remedies will aid in one’s emotional regulation.

Don’t Retreat

It is completely okay to not particularly care for the festivities of winter. This doesn’t make one a Grinch or hermit. However, it is important that people don’t isolate themselves to avoid encountering anything winter or holiday-related. No one is obligated to participate in the same ceremonies and celebrations as each other, so there is no need to be a part of something that doesn’t resonate. Social interaction is still vital although it may be tempting to go hibernate for a while. In fact, isolation may worsen seasonal depression, making one’s negative thoughts even louder.

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What Fuels Anxiety

Anxiety can be one of the most debilitating feelings one could experience. It’s as if there is constant resistance with yourself. Anxiety can be a result of things stemming from childhood trauma to perceptions people have about what society thinks of them. Negative thoughts are what mainly keeps one in a state of suffering from anxiety whilst allowing the anxiety to deepen. There are also other instances that can trigger one’s anxiety. By knowing what fuels a person’s anxiety, a person can prevent anxiety attacks and also pursue their dreams fearlessly. Anxiety creates immense internal and mental tension, especially when confronted by social settings, phobias, or Post Traumatic Stress Disorder (PTSD). Here are some things that may trigger anxiety.

Social Settings

More people suffer from social anxiety than is widely known. This is actually a very common feeling. A good portion of people are fearful of things like criticism, judgment, or rejection. Thus, people often begin obsessing over how they are displaying themselves and how they appear to others. One may be socially anxious with their physical appearance or even public speaking. This dogmatic demand that one must make the first good impression is what makes building interpersonal relationships with others unsuccessful or quite difficult. In reality, people are their own worst critics and most times set themselves up by having these inflexible expectations when dialogues should be more natural.

Uncertainty

Uncertainty exists everywhere and seems almost impossible to avoid. Nothing is for certain. However, humans assess things in a linear way and tend to see things in an organized fashion. In actuality, reality doesn’t quite operate so smoothly. Many instances may arise to throw someone out of their state of peace or contentment which can be pretty scary. For instance, job security isn’t always a guarantee. Some people get anxious with knowing their company can let them go at any time. Also, those who have suddenly gotten laid off from their job can identify with the uncertainties of how they’ll eat or continue providing for their family. The unknowns could be scary and some people tend to psyche themselves out with negative thoughts.

Self-deprecating Talk

Negative self-talk can reaffirm one’s preexisting anxieties, making their anxiety increase. As stated, people sometimes judge themselves harsher than others. Thus, one may find that when they quiet their negative internal dialogue no one is really even paying attention. It is more about that person’s belief that they are being criticized.

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The Relationship Between Emotional Repression and the Rise of Men’s Support Groups

When asked about the reasons for engaging with men’s support groups, many attendees and men’s group supporters are quick to mention the lack of forums for personal expression that currently exist in American society. And as male support groups become more and more popular, many men are discovering the power of disavowing toxic mentalities related to masculine behavior.

A Toxic Culture Undergoes Scrutiny

As a part and parcel of American society, there can be no doubt that the culture at large often reaffirms faulty and destructive beliefs about what men should be and how they should act. According to mental health professionals, these faulty beliefs have created a crisis among males of all ages and backgrounds.

Indeed, decades on from the emotionally repressed era of the 1950s, men in the US still tend to see themselves as individuals required to repress their feelings at all costs. At the present time, a diagnosis of depression can still result in individuals being blocked from joining the military or local police and firefighter organizations. It can be the death knell of a political career. It can dash any hopes of career success in the business world.

In the minds of young men, in fact, the options with regard to mental health issues are clear: Repress your difficult emotions, and you will be accepted in society; show vulnerability, and your path forward will be extremely difficult.

The Origins of Toxic Masculinity

But how did we get to this point? As the suicide rate among males in the US skyrockets, deep questions about the stigmatization of self-expression are beginning to emerge in the wider culture. If rates of self-harm are tied to emotionally repressive beliefs, as they undoubtedly are, why are such beliefs reinforced and even celebrated within the male population? Why does the American public clamor for more and more television programs and movies about “strong, silent” men each year?

The Cracks Begin to Show

Undoubtedly, the belief that men should not express their pain is a remnant of an earlier time. As recently as the 1970s, most members of the male population within the United States were seen as either hardworking providers or soldiers at the ready. In this warrior-worker culture, strength was seen as an essential trait for survival. But as the Vietnam War scarred a new generation of young men struggling to cope with cases of PTSD and depression, societal attitudes towards emotional repression began to be questioned.

Male Support Groups and a New Era of Emotional Expression

Under these circumstances, it is little wonder that so many men are beginning to take a positive view of male support groups. At meetings organized by these groups, men are not deemed “weak” if they express their thoughts and emotions. They are not shunned for approaching difficult topics such as depression or suicide. Their manhood is not called into question for expressing doubt or fear.

Saving Lives Through Lessons of Self-Acceptance

And many adult males are finding that the cultural shift embodied in such support groups can be life-changing and even life-saving. Simply put, the ability to express one’s feelings and concerns without fear of exclusion or retribution can be therapeutic in the extreme. Indeed, men who attend such groups often find that the support that they receive is more effective for treating cases of PTSD, depression, and anxiety than SSRIs or private therapy sessions with trained psychiatrists and psychologists.

Our society may have very far to go in terms of rectifying unhealthy and damaging beliefs about male responsibilities, but good support groups appear to be undoing some of the harm that has been created by such beliefs. For people who have lived with the damage that emotional repression can bring about, that is very good news indeed.

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What is Analytical Meditation?

Most forms of meditation involve clearing the mind of thoughts that might be disturbing or distracting in order to establish a connection to the higher self. While these forms of meditation might be helpful to some people, others need a more focused form of meditation to free their minds of needless clutter. While this can seem conflicting, there is a lot of evidence showing this form of mediation can help countless people cut through the confusion and focus their goals.

Evaluating Your Thoughts

In some ways, analytical meditation is similar to the type of counseling people undergoing cognitive-behavioral therapy (CBT) are exposed to. Patients are led to examine the ways in which they think and how it might be causing them to behave. Then they are encouraged to change beliefs or ways of thinking that are not backed by evidence or are otherwise unreasonable. It’s the same kind of principle with analytical meditation, except it’s all done alone.

A Chance for Self Examination

When practicing analytical meditation, a relaxed state is achieved in order to closely examine negative feelings and emotions. The idea is to let these wash over you and to try to pinpoint their root causes. For example, feelings of anger are often the result of feeling threatened in some way. However, some feelings are conjured up for the right reasons, but the reasons for them might not be clearly understood. It takes determination and strength to admit to where these feelings are coming from and to seek to keep them from being stirred up for the wrong reasons.

You Don’t Have to Be Buddhist

Although the Dalai Lama is an advocate of this form of meditation, you don’t have to be Buddhist to benefit from it. However, it does necessitate a genuine desire to improve yourself; not just for yourself, but also for the benefit of others. Closely examining the emotions that are stirred up when thinking about certain individuals, for example, can tell you a lot about yourself if you are willing to be honest about it.

Often times, a change in attitude is all it takes to dissolve the tension between two individuals that resulted from a lack of understanding or consideration for the other person. Analytical meditation can help clear up the confusion and put people back on track.

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