Rise and SHINE!

Tips to starting your day off positive!

“What you do today can improve all your tomorrows”

Start your day off right with a positive morning routine! We all know that every good mood starts with starting your day off right. By adopting this into your daily routine, you can change the way you take on your whole day.

We all know that those recommended eight hours of sleep can do wonders to wake up feeling refreshed and ready to take on the day, but let’s be honest, not always possible, right!?

I mean sure, some do have that kind of luxury. I remember when I did, before my littles came along (lol) But still, for those who do get that awesome, well deserved recommend sleep, that isn’t always enough to maintain that emotional positivity throughout the day. So, not only are we talking about feeling well rested here, we are talking about how you truly feel mentally & emotionally. Because let’s face it, sleep doesn’t come with a magic wand.

But maybe these routine tips can be an alternative to a magical day!

A study on the psychology of habits demonstrated that people may rely more heavily on habits when stressed, suggesting that forming healthy routines could help people maintain physical, emotional, and mental health during stressful times.

How much time do you have in the morning?

When building your morning routine, it’s important to consider how much time you have. Even if you only have 20 minutes to spare each morning, you can use that time to promote good mental health.

If you have a very limited amount of time in the morning, try identifying your biggest pain points or stressors as you move through your morning rather than seeking to cram a variety of activities and tasks into a small window of time. If you have more time in the morning than others may have, then that’s great! Get into that new routine, but that doesn’t mean that someone with limited time cannot also have a morning routine.

Meditation, planning the rest of the day, or preparing a healthful meal could be some simple, but positive changes to your morning routine.

Routine ideas:

• Prepare – A positive morning routine is only as strong as the bedtime routine that came before it. Which aspects of your bedtime routine should you use to ensure the positivity of your morning routine? Try preparing what you’ll need, such as coffee, meals, or an outfit, the night before. Making sure your keys, bag, and other essentials are near the door, especially if you need to leave home first thing in the morning, can also help reduce stress and chaos.

A solid bedtime strategy often comes together with good sleep hygiene, and good sleep hygiene can help you get a more refreshing night of rest. Quality sleep, meanwhile, can help minimize symptoms of mental health issues like anxiety, and even psychosis (while lack of sleep may exacerbate these symptoms), so your morning routine may only support your mental health to the extent that you slept well that night.

So, of course this touches on both morning and night routines and how the two can make this a successful routine, together!

• Let light in – Exposure to bright light first thing in the morning increases feelings of wakefulness. To clear away morning grogginess, try turning on a lamp or your bedroom lights, or take in some sunlight within the first 5 to 10 minutes of waking up in the morning.

A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen. Those who live in higher latitudes (father away from the equator) will experience more seasonal darkness. Individuals who live farther away from the equator have been shown to experience higher rates of Seasonal Affective Disorder “SAD” and sleep issues have been identified as a key factor in SAD. A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen.

For those who routinely wake up before the sun has risen, blue light has been proven to help people feel awake in the morning. Using the right kind of light first thing in the morning could help decrease morning drowsiness and increase alertness more quickly.

• Make your bed – It takes minutes to make a bed, but bed making is still a task which many people neglect. If aren’t currently in the habit of tidying up your bed each morning, you might want to reconsider. Studies Sleepopolis have shown that the habit of making one’s bed are positively correlated with better sleep and an overall happier mood.

Wow! Looks like I need to start making my bed each morning, and enjoy it. Who knew?!

Now are people who are already happier and get better sleep also more likely to make their bed in the morning? Perhaps. But some experts argue that making one’s bed first thing in the morning is an effective way to boost your self-esteem. By completing a task first thing, you’ve boosted your own confidence in your ability to set things in order and may be more likely to continue that trend throughout the day.

• Hydrate – According to a study, According to a study dehydration can negatively impact cognitive function. As most of us wake up a little dehydrated after a night’s sleep, rehydrating first thing in the morning can help improve cognition. Dehydration has also been linked to fatigue as well as symptoms of low mood, including irritability and confusion.

While adequate hydration alone probably won’t cure mental health issues such as depression or anxiety, chronic dehydration also isn’t likely to make those conditions any easier to handle. Drinking water is a good way to hand yourself the energy to deal with the symptoms that come with many mental health issues.

So you heard it, drink up! ..water that is!

• Nourish – When asked what might be one of the best things someone could do for their mental health first thing in the morning, a licensed mental health counselor recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to carry you through your morning activities,” she explains. “Never underestimate the power of a balanced blood sugar level throughout the day to help manage your mood.”

Many studies back this claim. Those who ate breakfast daily were less depressed than the control group who did not eat breakfast every day. Those who ate breakfast also reported lower levels of stress. Another study found a link between the regular consumption of breakfast cereal and lower cortisol, which are (stress hormone) levels.

Research also continues to tell us that while breakfast is an important meal, what’s more important may be what it’s made of. Boost the benefits of eating breakfast by incorporating some protein, healthy fats, and complex carbohydrates.

Hey, you won’t have to tell me twice! Eat for happiness, bring it on! and even more, healthy food. Just the thought of “healthy food” makes you feel good.

• Write down what you’re grateful for – Research shows that gratitude can increase an individual’s happiness, improve relationships, and enhance one’s sense of well-being. Even dedicating a short amount of time to gratitude each day can help improve symptoms for those who experience mental health issues. To start your day off with a grateful mindset, try writing down three things you’re grateful for, and keep them present in your mind as you start your day. Even when you keep your list private, studies suggest you’re very likely to benefit from the practice of fostering gratitude!

• Motivate – Motivation plays a science-backed role in reducing sleepiness and promoting wakefulness. When motivation is hard to come by, getting out of bed can be difficult. If you routinely struggle with the will to get out of bed first thing in the morning (and you’re already getting adequate sleep), consider adding something to your routine that adds a spark of joy and motivation—something that helps pull you out of bed and boost your mood. This could be anything from an activity you enjoy, such as walking a dog, to a new type of coffee you’re excited to try.

Some individuals with depression may experience something called “morning depression” which is another way of saying Diurnal Mood Variation. This depression symptom can, in many cases, make it incredibly difficult to get out of bed in the morning. If you think depression may be preventing you from summoning the motivation to get out of bed in the morning, it may be time to seek a mental health professional. It never hurts to understand why you are feeling any way that has you down, and what you can do to help those emotions.

• Avoid Technology – Now this is a good one! I know, I know.. how do we avoid technology in this day and age. And why would we want to?!

Well, while technology can be used strategically to enhance a person’s mood and mental health, smartphone use in particular can easily become a compulsive behavior that erodes rather than fortifies mental well-being. Research has found that problematic smartphone use is linked to increased anxiety and depression.

Consider avoiding or cutting down on the time you spend looking at a smartphone screen first thing in the morning. Doing so may help increase your mental clarity and sense of purpose for the day while shielding you from information about news stories, politics, or social media drama, which can often contribute to a low mood.

You may think I’ve lost my mind…but I agree with this one. I have had social media and news effect my mood horribly, more times than one. A break from technology couldn’t hurt. I think most everyone has found themselves caught up in their phone a bit too much at some point.

• Meditate – Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain!

If you have time, try a 5 to 15-minute meditation as one of your first morning activities. Find a quiet, comfortable place to sit. Set a timer for the time you have to meditate that day. Then meditate. One popular way to meditate is to close your eyes and focus on the present and on your breaths. Many people also use guided meditations to get started.

Speaking of putting down the phone in the previous tip, there are guided meditation apps! But hey I didn’t say to lose your phone completely! Especially when it’s used for a positive purpose. Or maybe you can even get a nice DVD.. Do those still exist?

• Make a list – Writing a to-do list at the beginning of your day can help you plan what you need to get done and more effectively organize and execute the tasks on your list. Often, we have so much to do that we can’t hold it in our minds all at once, and the idea of forgetting an obligation can be anxiety-inducing. Take a couple minutes to jot down your goals for the day, and you won’t need to worry about forgetting to do anything on the list!

List-writing works by reducing chaos and lending structure to your day, as well as support for your memory. To write an effective list, start with your top objectives for the day. Keep it small, realistic, and focused–monitor negative self-talk and watch out for tasks that aren’t necessary or contribute to distraction. Organize yourself around your values and goals and seek to channel your best “you.”

I actually second this! I am a list writer, personally. And it helps, a lot! Because sometimes it truly is hard to remember things with a busy schedule. And hey! It helps your memory, while having that list of things to remember! Say what??

• Physical Activity – For those with busy schedules, getting moving first thing in the morning is one good way to make sure they get exercise that day. As exercise is proven to have a positive effect on mood and can help reduce symptoms of depression and anxiety, it’s something to consider prioritizing. While your physical activity can include a morning run, it doesn’t have to. If you’re short on time, even stretching and some jumping-jacks can give you a chance to get your blood flowing.

Exercise releases endorphins, which can help reduce stress and anxiety; in the morning, this can contribute to a sense of calm that helps guide the first part of your day.

Whether you have 5 spare minutes or multiple hours each morning, a routine can help individuals set themselves up for better mental health throughout the day. Choose morning activities that allow you to work with rather than against yourself. And if you find you’re struggling with mental health symptoms that interfere with your well-being and daily activities, reach out to a licensed and compassionate mental health professional.

Nothing like a good morning run to get those endorphins flowing, as I would say. I was a runner for about 5 years. But any exercise of your liking will do!

How do you feel about these suggested morning routines to add that positivity into your day?

Personally, I love to start my day with a warm cup of coffee and end the day with a nice cup of tea! I literally have a collection of different types of teas. From sleepy time tea, to detox tea! The list goes on. Meditation is also an important part of my day. But I’m now thinking it would be a good idea to adopt that bed making tip! I usually crawl out of bed and the rest is history in my room until night time. lol.

I would like to end this post with a motivational quote of the day:

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” – Marcus Aurelius

Heal with Art!

Art therapy is a technique created around the idea that creative expression can promote healing and mental well-being. By either creating it or viewing others art, it is used to help people explore emotions, develop self-awareness, cope with stress, boost self-esteem, and work on social skills.

Art therapy can help children, adolescents, and adults! Also, great for managing addictions, anxiety, depression, and coping with a physical illness or disability.

Art therapy can include a wide range of art materials and processes. Your sessions could potentially include activities such as working with clay, painting, making a mask, creating a visual journal, and assembling a collage. Most often, the focus will be on the process rather than creating a finished art product.

How is art healing?

Art is healing because it forces you to forge a connection between your mind and your body. Unlike exercise, which works your body, or meditation, which clears your mind, art-making accesses both mind and body to promote healing.

Art Brings More Creativity, Satisfaction, and Happiness into our Lives. Scientific studies have proven that art appreciation improves our quality of life and makes us feel good. When we create art, we elevate our mood, we improve our ability to problem solve, and open our minds to new ideas.

How is art related to life?

Art surrounds life, all people in every location, without us being aware of it. Since time immemorial, art has existed as long as man has. It is a huge part of our culture, which shapes our ideas, and vice versa, and provides us with a deeper understanding of emotions, self-awareness, and more.

*Here’s where things start to get a little deeper..*

Who created art therapy?

The British artist Adrian Hill coined the term art therapy in 1942. Hill, recovering from tuberculosis in a sanatorium, discovered the therapeutic benefits of drawing and painting while convalescing.

Okay, but are you ready to get into something a little more dark? Regarding the topic, of course..

How about, Famous Artists Who Struggled with Mental Illness? After all, even those who we may look up to have their own struggles. How is that for not feeling alone? Let’s take a look!

• Vincent Van Gogh. – By far the most famous example of an artist with mental illness. Van Gogh suffered from anxiety and depression throughout his short life, and he once wrote, “I put my heart and my soul into my work, and lost my mind in the process.”

Vincent van Gogh was a Dutch post-Impressionist painter of landscapes, still life works, and self-portraits. He was not commercially successful during his lifetime, and his death at 37 from a self-inflicted gunshot came after years of mental illness, depression, and poverty. After his death, he became better known and he is now considered one of the most influential artists in the history of Western art. His work, with its bold brush strokes and colors, shows not only a tortured mind but also an immense talent.

• Edgar Degas – was known to be an old curmudgeon who hid away in his studio only to emerge at night to walk the streets of Paris. He visited salons with a small circle of fellow artists and patrons and bristled at any intrusions from art critics. In a grouchy tone, he once wrote to critics, “Is painting done to be looked at? Do you understand me? One works for two or three friends who are alive and for others who are dead or unknown.”

Degas was friends with American Impressionist painter Mary Cassatt, who also lived in Paris. Degas, Cassatt, and Cassatt’s sister, Lydia, were often seen at the Louvre studying artworks together. Cassatt and Degas weren’t romantically involved, and in fact, neither ever married. Degas lived alone his entire adult life.

In the 1880s, Degas suffered from bouts of depression and aimlessness. “I’m blocked, impotent. I’ve lost the thread,” he wrote in a letter in 1884. Degas spent the last years of his life nearly blind, restlessly wandering the streets of Paris. Although he had friends and family, his irritability and cruel sense of humor tended to chase people away. He died in 1917. Isn’t it amazing that such a grouchy man could have made such beautiful and light-hearted paintings of dancers, singers, and people enjoying themselves at the races?

• Edvard Munch – suffered from anxiety and hallucinations. The painter created his most famous image, The Scream, after it came to him when he was out for a walk at sunset on a fjord overlooking Oslo. He wrote that as the sun began to set, it suddenly turned the sky a blood red. “I stood there trembling with anxiety and I sensed an endless scream passing through nature.” The painting is thought to represent human anxiety in the modern world,which Munch experienced throughout his life.

Mental illness ran in Munch’s family. His grandfather suffered from depression and his aunt was diagnosed with schizophrenia. Munch’s childhood was marked by loss, as his mother and one of his sisters died of tuberculosis, and one of his sisters was diagnosed with mental illness. In December 1889, after Munch’s father died, leaving the family destitute, Munch assumed financial responsibility for his family, though he was deeply saddened by the loss of his father.

In the autumn of 1908 his anxiety, compounded by heavy drinking, became acute, and he experienced hallucinations and feelings of persecution. He entered a clinic for treatment and after eight months emerged in better health. He saw his mental illness as an important motivation for his art. He wrote in his diary: “My fear of life is necessary to me, as is my illness. They are indistinguishable from me, and their destruction would destroy my art.” Munch died of natural causes in his house near Oslo on 23 January 1944, about a month after his 80th birthday. His artistic temperament and talent brought him success and eventually peace, and greatly benefitted the world of art.

• Mark Rothko – was an American abstract expressionist painter. Rothko was born in Latvia but grew up in Portland, Oregon and spent most of his adult life in New York City. He suffered from bouts of depression and was a heavy drinker. Viewing the vibrating colors in a large-scale Rothko painting in person at a museum is almost a mystical, meditative experience that should not be missed. Let’s hope that painting these works of art also brought the artist some peace and art therapy.

In early 1968, Rothko was diagnosed with a mild aortic aneurysm. He ignored his doctor’s orders and continued to drink and smoke, avoided exercise, and ate an unhealthy diet. His friend and art critic Dore Ashton said of him at the time that he was “highly nervous, thin, restless.”

On February 25, 1970, Rothko’s assistant found the artist in his kitchen, lying dead on the floor in front of the sink, covered in blood. He had overdosed on barbiturates, and cut an artery in his right arm with a razor blade. There was no suicide note. He was only 66. The tragedy of his suicide belies the joy that his colorful paintings elicit. He is considered one of the most influential modern abstract expressionists.

• Georgia O’Keeffe – suffered from depression, although it’s possible her depression was situational. She was admitted to Doctors Hospital in New York City for treatment after a nervous breakdown in 1933. Her two month hospitalization followed a difficult time in her life. She had just abandoned a project to complete a Radio City Music Hall mural, and her renowned photographer husband Alfred Stieglitz was having an affair with a woman almost two decades younger than O’Keeffe and more than four decades younger than himself.

O’Keeffe had been invited to paint a mural in the women’s powder room at the new Radio City Music Hall. She agreed to the project despite minimal payment because she had long been intrigued by the challenge of painting a large work of art. Unfortunately, O’Keeffe discovered that the plaster of the new building wasn’t going to be dry in time, and she was unable to apply paint. She abandoned the project and became depressed. She became agoraphobic, stopped eating, and wept for days, according to one of her biographers.

O’Keeffe had visited New Mexico earlier and loved it. She returned in mid-1934 and recuperated from her hospital stay. In August she visited Ghost Ranch, north of Abiquiú, for the first time, and decided immediately to live there. She moved into a house on the ranch property in 1949. The warmth and beauty of Ghost Ranch seem to have helped her heal and they inspired some of her most famous landscape paintings. She lived to age 98.

• Michelangelo Buonarroti – Michelangelo’s hand was touched by genius and by madness. The paintings and sculptures of this artist rank among the best in the world, and a visit to Italy to see his work should be on everyone’s bucket list. He produced a huge volume of work with meticulous detail, leading some art historians to speculate that he had obsessive-compulsive disorder. He also suffered from depression and anxiety, shutting himself away from the world for days at a time to work, forgetting to eat or change clothes.

Michelangelo sculpted two of his best-known works, the Pietà and David, before he turned thirty. Although he held a low opinion of painting, he also painted two of the most influential frescoes in the history of Western art.

Much of his correspondence and notes have survived which means that his life and personality are well-documented. From his correspondence we know that he lived like a poor man, was indifferent to food and drink, and often slept in his clothes and boots. The earliest biography of Michelangelo, by Paolo Giovio (circa 1527), says Michelangelo’s nature “was so rough and uncouth that his domestic habits were incredibly squalid, and deprived posterity for any pupils who might have followed him.”

In one of his letters to his father, the artist wrote, “I lead a miserable existence and reck not of life nor honor – that is of this world; I live wearied by stupendous labors and beset by a thousand anxieties. And thus I lived for some fifteen years now and never an hour’s happiness have I had.”

As art fans, we can’t help but feel deep gratitude that Michelangelo and these other incredible artists persevered despite their illnesses to make beautiful and lasting works of art.

What do you think?

I find it very interesting that people with such talent, couldn’t see their own value enough to pull themselves through such darkness in their lives. But the same goes for anyone suffering from depression, anxiety, or any other mental health issue. We need to realize that we all have something special within ourselves that we may not be able to see, but it is there. Our own self value is so great. Never be afraid to speak up and get help. Never be ashamed to talk to someone who you trust. It’s human to go through obstacles in life. We all go through something that we may need a helping hand with. But we must understand that giving up is never an option. Break the silence, break the stigma.

I know that some of those artist stories ended in tragic events. But the emotions we feel as we read about them. It’s easy to feel and see that they were so much more than their illness. So much more than their negative emotions. We need to look at ourselves more like that. We are so much more than our struggles.

Here is a note from the article writer from the six artist we learned about today: “So many have struggled with mental illness and we want you to know that YOU ARE NOT ALONE.”

That is a strong message within only three lines. It is an acknowledgment that there is HOPE. People do care about YOU. You are LOVED. You are WORTH IT. 🖤;

For a crisis situation: •Call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741