The Healthy Pharmacist

Tier mw Aug 2016 Welcome to the Mental Wellness Tier.

You hold the power to choose your level of healthy.

If you are looking to improve or maintain your health and mental wellbeing, simply choose which level of healthy you want to achieve.

Start at the bottom of the Tier and perform as often as possible.

Continue moving upwards to further improve your health and mental wellbeing.

Once you master all four levels in the Mental Wellness Tier, you will be in great position to achieve your health and wellness goals.

Level 1: Sleep

With over a quarter of Americans not getting enough sleep, I’m surprised more people aren’t grumpy. Then again, maybe they are.

Why is 7-8 hours of sleep per night needed?

Sufficient sleep is a necessity, not just a luxury for the weekend. Lack of sleep is associated with multiple chronic diseases , including obesity and depression. Most people know the great feeling of a full night’s sleep, but few may realize what sleep is actually doing for your brain. During sleep, the brain strengthens memories formed throughout the day and links previous memories, improving problem solving.

Additionally, unlike other major organs that have a lymphatic system to clean and drain cellular debris, the brain doesn’t have such plumbing. Instead, it relies on sleep as a opportunity to clear away toxic debris, like the protein amyloid, which is implicated in Alzheimer’s Disease.

What should I do?

Start a relaxation process an hour before you’d like to fall asleep.
Limit electronic and LED screens before bed. If you must look at electronics, use apps to reduce the blue wavelengths: Try f.lux for your computer and Twilight for you Android phones.
Avoid caffeine and stimulants before bed; this include chocolate and green tea.
Avoid large meals a few hours before bed.
If you need to get back onto a routine sleep schedule, the use of melatonin supplements may help.
For more, check out Harvard’s Tips.

Level 2: Get in Nature

In today’s world of technology, hyperconnectedness and sprawling concrete, getting into nature may be hard to come by.

Why should spend time in nature?

When you spend time outside and in nature, not only are you likely to get some exercise and breathe less polluted air, you’re also benefiting in many other ways, including improving mood and increasing focus. A short 90 minute adventure into a park can reduce rumination and negative thoughts. A stroll in the city may not do the trick, as research suggests the actual viewing of the green scenery is key.

What should I do:

Put away the cell phone and remove headphones
Leave the concrete jungle of the city
Sit, walk, jog, or hike in a forest or a park.
Take a deep breath and appreciate the beauty you are viewing for free

Level 3: React Positively

Your reality is entirely perceived. You control whether it is “good” or “bad”.

Why should I react positively?

Think about any situation that was important to you, whether it was good or bad. Ultimately what made it good or bad? Your emotions and the label you put on situation classified it in the good or bad category.

In any situation, you have the choice to respond with positive or negative emotions. If, say, you lose your job, you could slump into a defeatist, angry spiral or take it as an opportunity to do something new. The reality of losing a job didn’t change; only the outlook did, and thus your mood.

Beyond having a better outlook on life, positive thinking and reacting optimistically to your situation has many health benefits, such as reduced depression and increased life expectancy.

What should I do:

Train yourself to realize you hold the power over your mood and to not let a situation control your outlook.
Learn to recognize and thwart negative thoughts when they come by realizing they are only a thought, not reality.
In most situations, the event has already occurred and no amount of complaining or ruminating will change the situation. Instead, react positively as if to say “Oh well, that happened, how do I move forward?”
Ways to improve positive mental skills include practicing meditation and mindfulness.

Level 4: Be Mindful

Mindfulness isn’t something reserved for spiritual people. Science shows the benefits of being more present in each moment, for everyone.

Why should I be mindful?

Mindfulness is a constant state of awareness, of thought and emotion, which allows for control of reactions to situations. Meditation, on the other hand, is a way to train oneself to become more mindful in everyday situations.

Once mindfulness becomes a part of daily life, anxiety and stress has been shown to decline while focus & concentration improved.

In fact, people tend to be happier when they are mindful and fully in the moment at hand.