Skip to main content

Gut Check: The Link Between Gut Health and Mental Health

You may have heard sayings like “trust your gut,” “go with your gut,” or “a gut instinct.” These phrases all refer to an innate knowing or consciousness that comes from ​within us — specifically,​ our gut.

Interestingly, a growing body of scientific research reveals how our gut affects the rest of our bodies and even our mental well-being. This interconnectedness between our mind and gut health is becoming increasingly evident. In this article, we’ll review this connection and explore ways you can support your mental health by supporting your gut health.

What is the Gut-Brain Connection? 

You may not know but your gastrointestinal (GI) tract and your brain are constantly communicating with each other. This two-way conversation happens along what is called the gut-brain axis. It plays a crucial role in regulating both digestive function and mental function. This communication occurs through several pathways including: 

  • Enteric Nervous System (ENS) – two thin layers of more than 100 million nerve cells that line your GI tract, running from the esophagus to the rectum, and is often referred to as the second brain 
  • Vagus Nerve – one of the 12 cranial nerves that runs down and throughout your body 
  • Gut microbiome – the community of (friendly) bacteria and other microorganisms in your gut that produce or help produce chemical neurotransmitters 

Your Gut Health, Your Mental Health 

The gut-brain axis sends and receives information from your brain. The health of one can have a big impact on the health of the other. 

Stress Resilience

Recent studies shows that your gut health has a significant connection to how well you respond to and bounce back from stress. More specifically, people who are more resilient to stress have a microbiome that supports a reduction in inflammation and a strong gut barrier. This research suggests that a strong barrier enables the body to absorb nutrients better and blocks toxins that would create inflammation. If you have a weak barrier and lack the microbiome that prevents inflammation, a signal will make its way to the brain in the form of stress, priming your mind and body to be unable to let go of stress mode. 

Depression

The link between gut health and depression is becoming increasingly clear. One study discovered that people with depression and anxiety had less of a certain kind of bacteria related to the production of these short-chain fatty acids than others. Another study found gut microbiomes that lacked bacteria diversity often correlated with people living with depression.  

Mood Changes 

If you or someone you know is living with irritable bowel syndrome (IBS), constipation, diarrhea, and other stomach issues, you may notice mood shifts. That’s because your gut-brain axis communicates this irritation to the central nervous system — resulting in mood changes. A high percentage of people with these stomach issues often develop depression and anxiety, too. 

Taking Care of Your Health

Now you know the impact your gut health has on your mental health. How can you use this knowledge to support your mental health?  

Gut Healthy Diet 

What you eat plays a key role in maintaining a healthy gut. Certain foods can either promote or disrupt gut health. Try incorporating more: 

  • Probiotic foods and beverages like yogurt, sauerkraut, kefir, miso, tempeh, kombucha, and kimchi. 
  • Prebiotic foods like asparagus, apples, artichokes, bananas, oats, onion, garlic and prebiotic beverages.  
  • Soluble and insoluble fiber through fruits, ​vegetables​, beans, oats, legumes, barley, whole wheat, berries, and nuts. 
  • Antioxidants through ​vitamins ​C and E, beta carotene, and ​selenium-rich​ foods and drinks. 

In addition to what you add, it’s a good idea to consider what you need to take away. To reduce inflammation, consider saying no to foods with a high ​added sugar​ content, fried foods, packaged foods, and more. Studies suggest a link between eating highly processed foods and depression and anxiety. Don’t worry. There is room for most things in a healthy diet. So, you don’t have to go overboard in saying goodbye to a sweet treat or fast food forever. Let it be a ​“​nice to have sometimes​”​ rather than a ​“​have all the time.​”​   

Download “Gut Check: Your Essential Starter Kit” for guidance and recipes to support your journey toward better gut health. This starter kit provides practical tips and delicious recipes to help you incorporate gut-friendly foods into your diet and make informed choices about what to avoid.

The VEBA Resource Center offers members virtual cooking classes. You can learn how to cook deliciously and nutritiously for your gut. We also have a library ​of ​cooking videos featuring recipes you’ll love. Learn more here. 

Regular Exercise

Exercising regularly can improve the health of your gut and, therefore, mental health. Exercising increases gut mobility, improves circulation, strengthens digestive muscles, boosts your metabolism, and improves your sleep — all things good for your gut. You don’t have to run a marathon or take up extreme weightlifting. Any movement sustained for at least 30 minutes that elevates your heart rate and brings a sweat but allows you to ​breathe enough​ to talk is your goal.  

You and your doctor know your health needs best. It’s important to check with them before trying any new exercise. If you get the ok, try to exercise five days a week. But don’t let the idea of perfection get in the way of the good. Some weeks five days may be doable, and some weeks it may not. One day is better than no days. Also, you can break up the 30 minutes into two 15-minute increments or three 10-minute increments.  

Approach exercise with realistic expectations of self and consider reaching out for support. Joining a gym, hiring a trainer, or asking a friend to be an accountability buddy can be a huge help. The VEBA Resource Center has a library of on-demand videos for members that lets you exercise wherever and whenever works for you. Take a look at what we have to offer. 

Meditation

Meditation and mindfulness practices are recognized as having many health benefits. We know it intuitively from the general feeling of wellness after a few moments of mindful breathing or listening to a guided meditation. A study confirmed that deep meditation regulates your gut microbiome, therefore, supporting your mental health. You can use tools like a ​meditation​ app, go for ​a ​walk in nature, ​do ​yoga, and more. The VEBA Resource Center also offers virtual meditation classes so you can practice when and where it works for you. 

Here for Your Whole Health

We’re ​here​ to help you live your healthiest life. ​California ​​Schools ​VEBA offers resources, information, and support in a way that works for you. In-person or virtually, we’re here for your whole health.  

Discover Your Personalized Path to Wellness 

Whether you’re navigating a health challenge or striving to enhance your overall well-being, our Whole Health Coaching Program is designed to support you every step of the way. 

Partner with a dedicated Whole Health Coach to create a personalized wellness plan that addresses your physical well-being, emotional/mental health, and daily life. 

This program is ideal for you if: 

  • You have a specific health goal or challenge you want to tackle. 
  • You value professional guidance and support. 
  • You are ready to commit to making positive changes in your life. 

Take the first step towards a healthier, happier you. For more details, visit calveba.org/whole-health-coaching. 

What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

The Surprising Link Between Your Microbiome and Mental Health

From Optum

Your gut has its own ecosystem of microbes that play a big part in how you feel. Learn how your microbiome influences your brain and how you can help keep both in balance.

If you’re hearing more about the gut-brain connection these days, there’s a good reason: It turns out that the health of your gastrointestinal (GI) tract — also known as your gut microbiome — can directly affect your brain chemistry and mood. 

The state of your microbiome can even increase or decrease your risk of depression and anxiety. The good news: By improving your gut health, you can often boost your mental health, too. 

It might seem odd that your gut would hold such power over your mental state, but anyone who’s felt butterflies before a speech or had a nervous stomach after a sudden shock knows there is a connection. 

For several decades, researchers have been exploring the mind-gut relationship, and they’ve discovered several connections. People with GI disorders, for example, have an increased risk of depression and anxiety. Even if you don’t have digestive issues, an unhealthy gut can lower your mood. 

Here’s what’s going on between your gut and brain and how to get things in balance so you feel better — physically and emotionally. 

How the gut-brain connection works 

Your gut is home to a microbial environment called the microbiome. “It’s an entire ecosystem of bacteria, viruses and other microorganisms that we rely on for survival,” says Andrea Nazarenko, PhD. She’s a psychologist in Lexington, South Carolina, and the author of When Food Hurts. “These bacteria play a major role in almost all aspects of human physiology, mental processes included.” 

In simple terms, the gut bacteria communicate with the brain and vice versa. The gut is so important to bodily processes that it’s considered the “second brain” and functions somewhat independently of the brain itself, Nazarenko says. 

The gut microbiome is command central for several essential roles: 

  • It defends against infections. 
  • It digests nutrients that are otherwise indigestible. 
  • It regulates the creation of new blood vessels. 

How does all this interplay affect your mental health? The gut makes neurotransmitters. Neurotransmitters are chemical messengers that are sent and received by a type of brain cell (neurons). And they help regulate all sorts of things, from movement to motivation to emotions. 

“Many people think of depression and anxiety as a chemical imbalance in the brain. But these chemicals are created in the gut, not the brain,” Nazarenko says. In fact, more than 30 different neurotransmitters and nearly 90% of the body’s serotonin, the feel-good hormone, come from your gut. 

Bottom line? “The imbalance of neurotransmitters may not be in your brain but in your gut,” Dr. Nazarenko says. 

Mental health conditions linked to the gut microbiome 

An imbalance of bacteria in the microbiome can have serious consequences when it comes to GI health and mental health. In fact, researchers have discovered that people with certain digestive disorders have a higher risk of depression and anxiety. 

“People with digestive disorders such as inflammatory bowel disease (IBD) — Crohn’s disease and ulcerative colitis — are at a greater risk of mental health conditions,” says Nazarenko. “These comorbidities [conditions that exist at the same time] of depression and anxiety aren’t just secondary to the diagnosis of IBD. They can actually be independent predictors of the severity of the digestive symptoms, meaning they can make matters worse.” 

In addition to depression and anxiety, there are several mental disorders that have been linked to changes and imbalances in the microbiome and digestive conditions: 

Researchers are still figuring out the nature of the relationship between the microbiome and each of these mental health conditions, as well as what else might be involved, such as genetics or environmental factors. 

Simple strategies to improve your microbiome and your mental health 

If you think you’re suffering from a mental health condition, the first step is to talk to your provider and seek help from a therapist. 

But you can also work on getting your gut microbiome healthier. “Healing the gut can address the root causes of the mental disorder,” she says. The 2 main ways to do this: through dietary changes and with probiotic supplements. 

Although medication is required to control or suppress symptoms of certain conditions, easy lifestyle strategies can potentially improve a condition or help prevent mental health issues in the future. 

3 food-mood strategies 

Every meal or snack offers a chance to support your mental health. Here are 3 ways to use food to boost your mood. 

1. Tap the power of plants and the Mediterranean diet 

One of the best plant-based diets to follow: the Mediterranean diet. It has the most evidence for promoting a healthy gut and playing a role in mental health, Nazarenko says. 

Focus on adding fruits and vegetables, whole grains, and nuts and seeds to your diet. You can even take it a step further by concentrating on plant foods that promote GABA, the neurotransmitter that many anxiety medications work on, she adds. (Check out these sneaky signs of anxiety.) These foods include: 

  • Almonds 
  • Bananas 
  • Broccoli
  • Brown rice 
  • Green tea 
  • Lentils 
  • Oats 
  • Oranges 
  • Spinach 
  • Walnuts 
  • Whole grains 

2. Eat foods that contain probiotics 

Probiotics are live microorganisms that benefit your gut, and they’re found in fermented foods such as: 

  • Kimchi
  • Sauerkraut 
  • Tempeh 
  • Yogurt 

3. Eat foods that contain prebiotics 

Prebiotics are plant fibers that serve as food to grow good bacteria in your gut, says Jyothi Rao, MD. She’s the medical director at the Shakthi Health and Wellness Center in Mount Airy and Elkridge, Maryland. She’s also the coauthor of Body on Fire. Prebiotic foods include: 

  • Cabbage 
  • Chicory 
  • Garlic 
  • Jerusalem artichokes 
  • Onions 

Probiotic supplements for mental health 

While the goal is to get probiotics mostly through your diet, supplements are also useful, says Dr. Rao. There are hundreds of probiotic supplements on store shelves, with all sorts of different strains in them. “While many of the probiotics are for general health, they can also be targeted to a specific condition,” says Dr. Rao. 

For instance, a strain called L. rhamnosus has been shown to possibly reduce anxiety, Dr. Nazarenko says. And a small study in the journal Nutrition found that 3 probiotic strains — Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum — helped reduce symptoms of depression. Other research has linked several strains, including lactobacillus and bifidobacterium, to improvements in mental health. 

Of course, not all supplements are reliable. Two that score well in independent reviews include Culturelle and Nature’s Bounty. 

Dr. Rao doesn’t think taking probiotic supplements substitutes for eating a diverse, plant-based diet. But if you do use them regularly, she recommends changing the probiotic supplement every 3 months to promote diversity in the bacteria colonies in your gut. 

While diet and supplements provide a good foundation for improving gut health, that’s not all you can do. Nazarenko works with clients virtually in a guided self-help program about following a gut-healthy lifestyle. That lifestyle includes exercise, nurturing positive relationships, working on maintaining a positive mindset and learning healthy ways to manage stress. 

As a VEBA member, you have access to Optum Dedicated Onsite Consultants. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.  

Appointments are available:  

  • In-person at the VRC – Kearny Mesa location  
  • Virtually by phone or video consultation  

To schedule a consultation, click here.  

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA). 

The Importance of Positive Self-Talk 

From Sharp Health News, a publication of Sharp HealthCare 

The next time you make a mistake, stop and take a moment to listen to your inner voice. What is it telling you? If you find negative thoughts and criticism seeping in, switch the narrative to remind yourself that nobody is perfect, and everyone makes mistakes sometimes. Reframing how we speak to ourselves is as important as how we speak to our loved ones.  

Your inner voice, or self-talk, is a running narration of your daily experiences. It’s a combination of conscious thoughts and unconscious beliefs, developed throughout your life in reaction to things people have said to you, ways in which people have related to you, and how you felt about yourself in various scenarios. 

Self-talk shapes how you treat yourself and how you approach and engage in the world around you. It’s important to use self-talk that creates a balanced narrative, acknowledging your missteps as well as your successes. 

Try these three tips to positively influence your self-talk — and increase your self-love: 

  1. Examine the external. You are bombarded with images and messages daily via the media you consume and the people you’re with. It’s important to recognize that what you are seeing and hearing directly contributes to how you think and feel about yourself. Pause and ask yourself how you feel when you engage with these images and messages or when you’re around certain people. You get to decide who you spend time with and what messages you want to receive, so choose what positively influences your thinking and feeling.  
  1. Revisit your values. When you are making a change within yourself, there is a ripple effect to those around you. Recognize that you can break negative cycles by identifying and aligning your behaviors with the most important values. Try to live your values in all situations and encourage those around you to do the same. Set a good example by guarding your mind from destructive messages and spreading your own messages of kindness, authenticity, and self-love. 
  1. Practice prioritizing yourself. It’s important to cultivate a practice where you prioritize yourself. Do you avoid things that don’t fit into your positive narrative? Do you stand up for things that truly matter the most to you? Do you seek out those who “feed” you rather than drain you? The things you focus on — good or bad — will lead to the emotions you experience. Instead of focusing on what you are lacking, focus on the good you have in your life and set goals to pursue the other things you want.  

Imagine what your life looks like when you talk kindly to yourself, treat yourself well, and love yourself. Then, put those thoughts into practice to manifest that life. 

As a VEBA member, you have access to Optum Dedicated Onsite Consultants. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only. 

Appointments are available: 

  • In-person at the VRC – Kearny Mesa location 
  • Virtually by phone or video consultation 

To schedule a consultation, click here. 

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA). 

The Heart-Healing Power of Self-Care

We all experience stress in one way or another, and while short-term stress poses minimal risk to our health, chronic stress impacts our hearts more than you might think.

Prolonged stress is linked to high blood pressure, which significantly increases the risk of coronary artery disease, heart attack, and heart failure. Beyond just the physical toll, stress impacts emotional health by affecting your thoughts, actions, and feelings. This may cause you to feel frustration, fatigue, or have difficulty focusing, potentially impacting your work performance.

Learning to manage and lower your stress through self-care practices is one way to live a heart-healthy lifestyle. Self-care means taking the time to do things just for you to improve both your physical health and mental well-being. Even small acts of self-care in your daily life can have a big impact.

Love your heart by loving yourself! Below are some tips for embracing self-care to reduce stress and lower your blood pressure.

Make Time for Yourself

Self-care can help you manage stress, lower your risk of illness, and increase your energy. Not sure where to start on your self-care journey? Download this FREE self-care toolkit! Included are an assessment to help you identify your current self-care routine, an action plan for you to start implementing more self-care in your life, and a self-care bingo game to challenge yourself to try new self-care activities.

Daily Challenge: Elevate Your Day with Breathwork!

Take a moment today to practice mindful breathing. Inhale deeply for a count of four, hold for four, and exhale for four. Want to practice more mindful breathing? Check out our full video for a calming and invigorating breathwork session with our VRC Care Navigator, Michelle McNiff.

Get a Good Night’s Sleep

Your well-being isn’t limited to daylight hours alone.

It’s recommended that adults get at least seven or more hours of sleep per day. A 2023 study conducted by researchers at the University of Arizona found that even just a few poor nights of sleep could cause a sudden spike in blood pressure. Taking steps to achieve quality sleep can notably decrease your vulnerability to obesity, heart and kidney disease, diabetes, and even stroke.

Do your worries or what you need to do the next day keep you awake at night? Before bedtime write down the most pressing worries of the day. Also, make a to-do list for the next day and prioritize the top 2-3 items. This way you can file your worries and priorities away for the next day, so they don’t take up any mental bandwidth in your mind at night. For more tips on how to set yourself up for a good night’s sleep, read this blog!

Set Boundaries

Setting boundaries is an act of self-love. By establishing your limits, you not only safeguard your well-being but also communicate your values, beliefs, and priorities to others. It demonstrates that you deserve to be treated well and ensures supportive and respectful relationships.

But while everyone can have boundaries, the hard part is enforcing them. Here are some tips:

  1. Listen to your gut. If something doesn’t feel right, say or do something about it.
  2. Think realistically. Ask yourself if you’re asking for too much, or if the person is truly capable of making this change.
  3. Set the bottom line and hold it. Be clear when communicating your limits, and be strong in enforcing them.
  4. Let others set boundaries, too. When you communicate your limits, respect the person’s point of view, resist the temptation to get defensive, and consider what they need from you.
  5. Anticipate change. Setting boundaries can alter your relationship, so be prepared and offer the person time and space to process this new way of interacting.
  6. Ask someone else to hold you accountable. Holding the line can be difficult, so find someone to back you up and keep you in check.

Want Help Setting Boundaries?

As a VEBA member, you have access to Optum Dedicated Consultants through the VEBA Resource Center. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.

Appointments are available:

  • In-person at the VRC – Kearny Mesa location
  • Virtually by phone or video consultation

To schedule a consultation, click here.

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA).

Thank you to our content partners at Sharp HealthCare and Healthwise.

An Act of Gratitude a Day Keeps the Doctor Away

The dawning of a new year is often when we think about the things we are grateful for. However, experts reveal actively practicing gratitude can improve our lives year-round.

What is Practicing Gratitude?

Practicing gratitude means saying “thanks” and appreciating everything important to you and good in your life.

Benefits of Practicing Gratitude

According to researchers at the University of California, Davis, gratitude can improve emotional and physical health and help to strengthen relationships. Those who practiced gratitude, they found, regularly reported they:

  • Felt generally positive about their lives and optimistic about the future
  • Exercised more regularly
  • Experienced fewer negative physical symptoms and illnesses
  • Were more likely to make progress toward reaching personal, academic, and professional goals
  • Felt more alert, energetic, enthusiastic, and attentive
  • Noticed improved moods, greater self-esteem, and higher levels of positive emotions
  • Had a better sense of feeling connected to others
  • Experienced better-quality sleep
  • Were more empathetic and more likely to help others
  • Experienced less negativity and improved resilience in trying times

Ways to Practice Gratitude

Gratitude can be practiced in a variety of ways, both small and large. Practicing gratitude means saying “thanks” and appreciating what’s important to you. Here are some tips that can help you get started.

  • Take time each day to reflect.
    • Spend a few minutes at the end of each day and think about, or write down, what you are grateful for that day. This could include people, events, or experiences.
    • Take note of the things and moments that bring you joy or make you feel grounded and refer to them in times of stress or anxiety.
  • Make time to thank people you know.
    • Call or email just to say “thank you.”
    • Write a letter to express your gratitude or appreciation.
    • Write thank-you notes and say “thank you” when you receive gifts or favors.
  • Thank people you don’t know.
    • Wave “thank you” when a person lets your car in during heavy traffic.
    • Write a letter to the editor of your local newspaper about something a stranger did for you.
  • Give thanks for the abilities you have.
    • Even if you are feeling burdened by your health, think about things that you are still able to do.
  • Start a family ritual of gratitude.
    • Give thanks before a meal.
    • Share what you are grateful for before going to bed.
  • Find creative ways to give thanks.
    • Plant a garden of gratitude.
    • Take pictures of things you are grateful for.

If we look at each day and all the little moments within it as a gift, our lives will improve in a variety of ways.

Thank you to our content partners at Sharp HealthCare and Healthwise.

The VEBA Resource Center offers Gratitude Meditation classes. You will be guided to focus on the positive in your life: as you open to soak in the good all around you, you naturally align with the state of receptivity and abundance. Great for beginner and advanced experience levels. Check out our calendar to sign up for an upcoming class.

How to Prevent Burnout When Caring for a Loved One

From Sharp Health News, a publication of Sharp HealthCare

Caring for a loved one can be challenging. It takes courage, patience, and persistence. But most of all, it takes the unwavering support of family, friends, and the community.

While it’s common to experience burnout when caregiving, it’s important to remember you’re not alone. Many resources available to help maintain a balanced, healthy life while taking care of others.

Identify your support system

When caring for a loved one, be mindful of your own health and well-being first. Lean on your support system. If that support system is limited, get connected in whatever way you can.

Look for area caregiver support groups for connection with other caregivers in the community. Participants benefit from shared tips and resources, as well as from support and validation of their experiences.

Make time for self-care

It’s also key to practice self-compassion. Give yourself some grace and remember that rest and personal time result in a more effective caregiver.

To prioritize your own well-being while caring for others, consider the following tips:

  • Make sleep a priority. Getting enough sleep is fundamental for your health and well-being.
  • Stay active and eat healthy. Exercising for at least 30 minutes a day and fueling your body with nutritional foods can have a significant impact on mood and help reduce stress and anxiety.
  • Maintain your hobbies. Continue engaging in activities you enjoy to support a sense of identity and purpose beyond being a caregiver.
  • Celebrate small achievements. Acknowledge and celebrate your accomplishments, no matter how small they may seem.

Download the VRC’s FREE Self-Care toolkit here.

Find local resources

Free time is cherished and rare, especially when caring for yourself and a loved one. Consider using adult day care centers, hiring home care providers, and getting help with meals to alleviate the burden of caring for someone around the clock.

Several local organizations provide resources for caregivers, including:

Know that it’s common to feel overwhelmed, but finding the right balance between caring for your loved one and yourself can make all the difference.

How to Care for Yourself During Grief and Loss

Grief and grieving are the natural response to a major loss, such as the death of a loved one. It is also natural to feel grief when you lose a valued way of life, such as a job, marriage, or good health.

Grieving is a personal experience. Everyone’s way of feeling and expressing grief is unique to them, and so is the path to healing from a loss. There is no “normal and expected” period of time for grieving.

If you have just had a major loss in your life, it may feel hard to do anything. You may be experiencing extreme sorrow, heartbreak, or even depression. These feelings are completely normal. While it may seem hard, it’s important to keep taking care of yourself while you navigate through your grieving process. If you’re feeling lost on how to care for yourself while grieving, the following steps can help:

  • Identify your feelings. You may have conflicting feelings, such as sadness and relief. Writing is one way to identify what you’re feeling.
  • Accept your feelings. Your feelings may be unpredictable and uncomfortable. Remind yourself that your feelings are normal. If you’re having trouble talking about your feelings, consider joining a bereavement (grief) support group.
  • Get enough rest and sleep. Not getting enough rest and sleep can lead to physical illness and exhaustion. Try activities to help you relax, such as meditation or guided imagery.
  • Eat healthy foods. If you have trouble eating alone, ask another person to join you for a snack or meal. If you don’t have an appetite, eat frequent small meals and snacks.
  • Exercise. Even a walk can help you deal with your grief. Other forms of exercise, such as yoga, may also help.
  • Comfort yourself. Allow yourself to be comforted by familiar surroundings and personal items that you value. Special items, such as photos or a loved one’s favorite shirt, may give you comfort.
  • Try to stay active with your support network. Don’t withdraw from the activities you enjoy. Staying involved in work, church, clubs, or community activities may help.
  • Avoid quick fixes. Resist the urge to drink alcohol, smoke cigarettes, or take nonprescription medicines (such as sleeping aids). When you are under emotional stress, these may only add to your unpleasant feelings and experiences. They may mask your emotions and prevent you from normal, necessary grieving.
  • Seek support. Talking about the loss, sharing cares and concerns, and getting support from others can help you grieve in a healthy way and make you feel less lonely.
  • Ask for help. If worries and concerns are keeping you from taking care of personal needs and other responsibilities, ask for help from others. Allowing other people to help you also helps them because it gives them an opportunity to show their care and concern for you.
  • Express your emotions. Expressing how you feel may help when you’re grieving. If you’re afraid that you might harm yourself or someone if you express your emotions, talk with someone you trust or your doctor or a counselor about your concerns. You can ask your doctor for a referral. Or you might contact the National Alliance on Mental Illness (NAMI). You can text 741741 for 24/7 free support from a trained counselor. You can also call the NAMI HelpLine (1-800-950-6264) or go online (www.nami.org/help) to chat with a trained volunteer.

3 Techniques to Help You Fall Asleep

From Sharp Health News, a publication of Sharp HealthCare

Falling asleep can sometimes be a challenge. Perhaps you’ve taken the steps to prepare for bedtime, such as creating a relaxing environment and avoiding late afternoon caffeine, but you still find yourself lying awake in bed. Now what?

According to experts, stress and anxiety are often to blame for sleep issues. When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep. But by activating another natural process — the relaxation response — we can calm the mind, relax the body and help ourselves drift off to sleep naturally.

Try these three relaxation techniques to help you nod off in no time:

The 4-7-8 method

The 4-7-8 method involves breathing in for 4 seconds, holding that breath for a count of 7 and then exhaling for 8 seconds. If you’re a beginner, you might feel a little lightheaded at first. It’s recommended to start slowly and practice three to four of the following cycle until you are comfortable:

  1. Place the tip of your tongue on the roof of your mouth, right behind your front teeth. (You’ll keep it here for the entire exercise.)
  2. Inhale through your nose for 4 seconds.
  3. Hold your breath for a count of 7 seconds.
  4. Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Body scan

The body scan helps shift the mind away from a barrage of thoughts to focus on physical sensations. Once you’re lying comfortably in bed:

  1. Start by taking a few deep breaths to get your body into a relaxed state.
  2. Bring your attention to your feet, noticing any sensations in your toes and if you’re holding any tension in this part of the body.
  3. If you notice discomfort here, acknowledge it and try to let go of any thoughts. Visualize the tension leaving the body through the breath.
  4. When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts and visualizing the tension leaving through your breath.
  5. Methodically move your attention to each part of your body, one by one, moving from your feet to your forehead until you’ve scanned your entire body.

Progressive muscle relaxation

With progressive muscle relaxation, you tense different muscle groups a few times before allowing them to relax. Start at the top of your body:

  1. Raise your eyebrows to tighten your forehead muscles, then allow them to relax, focusing on the release of tension from the temples.
  2. Squeeze your eyes shut, then allow them to relax. Focus on how your eyelids fall over your eyes.
  3. Smile to feel tension in your cheeks and jaw, then allow them to relax, focusing on how each muscle interacts within your face.
  4. Repeat this process through the rest of your body, moving through muscle groups in the shoulders, arms, abdomen and legs, before finishing at your feet.
  5. Lay in this relaxed position until you doze off to sleep.

While these techniques might not immediately put you to sleep, they can help reduce stress and anxiety to increase the likelihood of falling asleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.

Using Mindfulness to Escape Daily Stress

From Sharp Health News, a publication of Sharp HealthCare

How often do you daydream about “beaming yourself up” — Star Trek-style — away from your stressful day? Whether it’s to travel to your favorite place on the beach or a quiet spot in your garden, most of us have moments when we’d like to be somewhere outside our sometimes stressful, everyday life.

Unfortunately, we can’t always physically beam away to escape our stress. But we can find an escape of sorts by training our minds with mindfulness skills.

But what is mindfulness and how do you practice it? Mindfulness is three skills working together:

  • Concentration — Choosing where to pay attention
  • Clarity — Tracking attention and noticing details
  • Equanimity balance — Allowing your sensory experience to come and go freely without resisting

Putting mindfulness into action

Focus your attention for a couple of minutes on an object near you (concentration), note the details (clarity), allow what you are hearing and feeling to freely come and go in the background (equanimity), and keep your focus on what you see. When the attention wanders, return it to the object over and over again.

Scientists call this a “bicep curl for the brain.” Distraction does to our brains what gravity does to our muscles — we must strengthen both with exercise.

If you wanted to learn how to cook, play tennis or piano, you would have to get instruction and practice, practice, practice! Developing your mindfulness skills to free yourself of stress also requires you to learn and practice.

The VEBA Resource Center offers Restorative Yoga for Stress Management. Learn different techniques (breathing, relaxation, mindfulness and restorative poses) to help manage the cumulative effects of stress and support overall health. Check out our calendar to sign up for an upcoming class.