Health Benefits of a Daily Walking

While most of us know that frequent exercise is a part of a healthy life, it may be challenging to know where to start with attaining this goal. Fortunately, gaining more physical activity can be as simple as walking for thirty minutes per day, no gym membership needed! Walking is free, can be done anywhere, and is low intensity; you can even walk with a friend!

Research indicates that walking thirty minutes a few times per week may boost cardiovascular health, induce greater quality of sleep, boost immune health, support joint health, lower Alzheimer risk, and help shed unwanted pounds. Furthermore, walking may deliver a host of benefits for mental health, including staving off mental decline in older adults, and improving overall mood (12 Benefits of Walking, Arthritis Foundation).  

While walking, it is even possible to practice mindfulness, a counseling skill that is used to find balance and assist in emotional regulation. To complete this exercise, try focusing on natural sensations during your walk, and bringing attention to positive aspects of your surroundings. Using your senses, it is possible to feel the warm sun on your face, smell the bloom of fresh flowers, or hear the chirping on birds. After taking a mindful walk, not only will your body, but also your mind will thank you for this act of self-care.

Need more help on starting a healthy routine, or practicing mindfulness?

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The Power of Positive Affirmations

            Many of us would like to build a more positive image of ourselves, however, it may be difficult to know where to start. A core principle of cognitive behavioral therapy is that the thoughts we entertain, or hold about ourselves or the world, can influence our emotions and behavior. As such, we can imagine that if we are having negative thoughts about ourselves, we may suffer from low self-esteem. This is where the use of positive self-affirmations may be of use!

            Affirmations are positive statements that can help challenge self-sabotaging thoughts. When you repeat them frequently, and believe in them, you can begin to see a positive change in how you view yourself and your behaviors. Evidence from empirical studies suggest that affirmations decrease stress and rumination. The key is picking out a few from the list below that you find acceptable or making your own that you can practice daily. Some people enjoy writing them down on sticky notes and putting them up in their rooms, others may prefer to write these down in a journal or mentally rehearse them each day. You can use whatever practice works for you, just ensure that you practice regularly and believe in what you are telling yourself. You are worth it!

Sample Affirmations:

1. "I release the fear of judgment and embrace my authentic self."

2. “I have everything I need to succeed.”

3. “Even though I’ve made mistakes in the past, I’m still a good person.”

4. "I let go of the need for perfection and allow myself to be human."

5. "I release the need to compare myself to others; I am enough."

6. "My life has meaning."

7.  "I am enough."

8. “There’s a purpose to my life, even though I might not always see it.”

9. "I can allow myself permission to release what is no longer serving me."

10. "I use obstacles to motivate me to learn and grow in myself."

Post written by Jade Caswell, MA, Registered Mental Health Counselor Intern

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Benefits of Journaling for Mental Health and Wellbeing

In our fast-paced, and often challenging world, many of us neglect opportunities to re connect with ourselves and practice self-reflection. Studies have shown that journaling can improve cognitive restructuring, improved self-understanding, and enhanced emotional regulation (Smyth & Helman, 2003; Ullrich & Lutgendorf, 2002). Additional benefits include stress reduction, lowered blood pressure, and aiding with problem solving and goal setting. While none of us are born with an innate ability to regulate our emotions, it is crucial we develop the tools to practice this. While therapy allows us a safe place to verbally communicate and explore our inner worlds, journaling invites us to share feelings through a different medium-- writing, and allows us time to organize and make sense of our thoughts and feelings in a meaningful way. While some individuals may be able to engage in free formed writing, others find it helpful to journal using structured prompts. Below are a few prompts designed to guide you towards self-reflection and understanding of emotional patterns. Give them a try today!

1. What emotions am I experiencing in the present moment? How intense is this emotion?

2. Have I felt a similar emotion in the past? If so, what were the circumstances that prompted this emotion?

3. Where in my body do I carry these emotions?

4. What are my emotions try to communicate to me?

5. What thoughts am I having about my current feeling(s)?

6. What emotions do I tend to avoid?

7. What did I accomplish today? What can I be proud of myself for?

8. How can I practice compassion towards my emotions today?

9. What am I inspired by today?

10. Identify two coping skills I can use to self-soothe.

Need more guidance? Please call our office today at 813-335-9794 to learn more about the benefits of consistent journaling and therapy!

Blog created by Jade Caswell, MA, Registered Mental Health Counselor Intern