How does our environment play a role in our headspace?
Karen Trotter, EdS, MSSW, LCSW, Lead Clinician at Thriveworks: The key is to recognize that our environment absolutely does impact the way we think, feel, and behave. Not everyone is going to have the same sensitivity or reaction to environmental factors. Light, noise, color, and clutter are environmental factors that can impact us in various ways, including evoking thoughts and emotional states. Every thought, even those you don't know that you have, can impact your biochemistry.
How do we recognize what is holding us back from moving into a clearer headspace?
Nina DiTommaso, LPC/MHSP, NCC, CCMHC, ACS, Psychotherapist at Thriveworks: Take the time to just sit with yourself and become self-aware, and don’t be afraid to face the stuff you've been putting off.
Trotter: We know there's something wrong without knowing what. Ask yourself what you need, or what might make the situation better. Disregarding our own needs can lead to feeling that something isn't right. The longer we ignore that, the worse it gets. Sometimes figuring out what it is that's causing it is a process of elimination. But usually if you pay attention to yourself, you'll figure out what you need.
How do we resolve this clutter in a healthy way?
DiTommaso: Set small, realistic, short-term goals that are going to get you to your larger goal. What happens a lot is people have a moment of self-discovery and recognize they want to make changes, but they want it to be immediate and want to fix everything. But you can't do that. I would encourage people to start with one thing and take baby steps.
What can we do to work through the challenges we face when letting go of the clutter?
DiTommaso: For a lot of people when they first start making any changes, it's hard. Don't have “all or nothing” thinking- if you have a goal and you slip up on it, don't completely give up on it. Just focus on pushing through that initial discomfort. And a lot of it is planning. We are being pulled in a million different directions and we have a lot on our plate, but we have to set boundaries. Push through those assumptions you're going to have, like, “I don't have time for that.” Yes you do, you just have to make that a priority. Even though you feel uncomfortable, do it anyway.
How do we stay motivated?
DiTommaso: To maintain motivation, tell people and get somebody to help you and hold you accountable- your spouse, best friend, a counselor, trainer, or mentor. For a lot of us, we can’t do it on our own so we need to seek out some help. People will try to figure things out on their own because they’re embarrassed or they feel like they’re a burden to other people, and that stops them from getting the support and the accountability they need in order to maintain something.
What are healthy ways to cope with stressors?
Trotter: Make time for you. Take care of you. Stimulate your vagus nerve by singing, meditating, laughing out loud, or exercising. Dance, walk, run, do yoga, Tai Chi, martial arts, etc. Listen to uplifting music, whatever you like.
DiTommaso: Journaling, or having some form of spiritual relationship- and that doesn't necessarily mean being involved in organized religion, it's more of something within ourselves. Get involved in prayer or meditation.
How we practice maintaining an optimistic perspective?
DiTommaso: Make a gratitude list: “What is everything I'm grateful for that I have in my life right now?” A lot of people focus on the negative or what's missing, and we need to have that shift in our thinking. Also, if someone is trying to become more positive and change their outlook, there are so many apps now that offer positive affirmations for every day.
How does our mental health affect our physical health?
Trotter: You are a system of interconnected thoughts, emotions, behaviors, and physiology. What you put into that system is what you'll get out. If you put in negative thoughts and behaviors, you'll get negative emotions, and possibly body aches, etc. If you put in positives, that's what you'll get.