The Three Pillars of Mental Health
At Snow Lake PLLC. we believe that the three pillars of mental health are mindfulness, movement, and community. These interconnected beliefs can be pursued in a variety of ways. Below you will learn more about some of our favorite ways to experience these pillars. Let these suggestions inspire you to find the ways in which you connect with mindfulness, movement, and community for your own mental health.
Mindfulness
Studies have shown a positive correlation between mental health and engaging in mindfulness practices regularly. Mindfulness is being fully present in the moment aware of our thoughts, behaviors, feelings, and physical sensations. Through this awareness we can view ourselves and our environment without judgment. When we can view the present moment with curiosity rather than judgment we can move into acceptance and practice cognitive defusion. Many people over identify with their thoughts amplifying them as good or bad or even as facts about ourselves. Through mindfulness based techniques we can begin to cultivate control over our unhelpful thoughts and beliefs about ourselves.
There are a numerous ways a person can engage in mindfulness. It is important to try a variety of techniques so you can find what works best for you. Mindfulness techniques are most effective when practiced on a regular basis. Even carving out ten minutes a few times a week can elicit a positive effect on mood and wellbeing. The important thing is consistency.
Yoga
Slower styles of yoga such as restorative yoga combine mindfulness with gentle movement. Intentional movement with breath has been shown to lower stress hormones and increase production of happy neurotransmitters in the body. Bringing mindful awareness to any physical activity creates an alert focus to whatever you are doing in that exact moment, thereby transforming the movement into a form of meditation.
Journaling
There are many reasons why people commit to a journaling practice. The process of writing is inherently therapeutic. It can help you organize your thoughts, express yourself, and process and deal with your emotions. Journaling can be a place to reflect, process, and find a new sense of clarity. There is no right or wrong way to journal. When writing you can recount your day, bullet point moments of gratitude, create mantras, or follow an inspiring prompt.
Nature
Spending time in nature has positive benefits for our mental health, cognition, and physical health. Ecotherapy has been shown to have positive effects on anxiety and depression. In today’s modern world many individuals do not engage in nature in a meaningful way. Technology has fueled the disconnection from ourselves and nature. By spending time in nature we regulate our nervous system and engage in mindfulness by utilizing our senses. Being outside in natural light has numerous benefits such as regulating your circadian rhythm and minimizing seasonal affective disorder.
Creating Rituals
Rituals are part of the human fiber. From the earliest periods of human interaction, tribes have engaged in rituals that help mark the passing of significant events and emphasize our shared experiences. Rituals imply practicing something again and again until it is steeped in meaning. Many of us engage in ritual regularly, better known as our daily routines. Routines help develop and maintain self-discipline, which contributes to a sense of mastery. Mastery leads to a feeling of accomplishment and gratification, imbuing life with meaning. Whether it is making time to write in your journal, taking a 15-minute break after work to meditate, or simply listening to your favorite music as you dress for work, rituals anchor you in the moment while creating a sense of comfort.
Movement
Cognitive behavioral therapy states that our thoughts, emotions, physical sensations, and behaviors are all connected. Therefore, it makes sense that if we focus on changing one of these aspects then the others will follow. Simply moving your body can regulate your emotions, reduce anxiety, and improve depressive symptoms. Movement for mental health can look like taking a yoga class, walking in the park, aerobic exercise, or dancing. However you feel comfortable moving your body is what works best.
Community
Human beings are tribal people, drawn to each other for survival and co-regulation. Dr. Harry Harlow’s classic behavioral experiment with primates demonstrated the instinctual need to seek comfort, co-regulation and safety over meeting their basic needs of survival. The need for comfort and touch is so strong that primates would rather seek the comfort of a terry cloth mother over a wire mother with food. This was once again demonstrated in a study with human infants. The need for comfort from another is so strong that an infant will have a higher mortality rate if they are deprived of touch even with basic nurishment needs met. It is a survival instinct in all mammals to seek comfort from others.
Did you know that one of the quickest ways to regulate your nervous system is to engage in a long hug with someone you trust?
Community is critical for us to thrive, especially for someone with mental illness who is already experiencing the common symptoms of loneliness and isolation. Demonstrated by the COVID-19 pandemic, human beings do not thrive in isolation. Community provides a sense of belonging and safety. A true sense of belonging includes the ability for you to feel part of the community as your true self. You do not have to change anything about yourself to be a part of the community, but instead, you are embraced and appreciated for your unique qualities.
