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Columbus Emotional Health

Columbus Emotional Health Matters

Monthly Email Newsletter for the Residents of Columbus

Peaceful white mug surrounded by purple flowers

OCTOBER 7, 2020

Treat Yourself Like It’s Your Job

Mat Hargett

Welcome to our second newsletter! Our theme centers around self-care. So what is self-care and why is it important?

I personally like Active Minds’ definition of Self-Care:

"Self-care is important to maintaining a healthy relationship with yourself. It means doing things to take care of our minds, bodies, and souls by engaging in activities that promote well-being and reduce stress. Doing so enhances our ability to live fully, vibrantly, and effectively. The practice of self-care also reminds both you and others that your needs are valid and a priority."

You need to put your overall health first before anything else. I know this sounds selfish, but self-care has to be your number one priority. The reason: You cannot be effective in anything you do unless you are of healthy mind, body, and spirit. As an extreme example, how effective would you be as a supportive family member, friend, or coworker while lying in a hospital bed?

Are you taking care of yourself?

Unfortunately for me, I did not. I never had a self-care plan. About five years ago, I woke-up one morning and could not and did not want to get out of bed. I had depression. I angrily willed myself out of bed and then blamed everyone else for my depression and anxiety for years - day after day after day.

Then, one day I stopped blaming others and decided to take ownership of my life and do something. The first thing I did was to decide to treat myself and my life as importantly as I treated my previous jobs.

It seems so simple, but I think many of us treat our jobs more seriously than ourselves. At work, we set goals then create schedules and detailed action plans to achieve those goals.

Why not do the same for ourselves?

I started by looking at the key areas of health in my life: Physical, Emotional, Intellectual, Spiritual, Relationships, and Financial.

Six types of health making up self-care including Physical, Emotional, Spiritual, Financial, Relationships, Intellectual, and Physical health.

Again, are you taking care of yourself and your health in all areas?

Starting with the next newsletter, we will begin addressing each area of self-care. So stick with us, and we will help you develop a self-care plan to live a life of peace, hope, and happiness.

IN THIS ISSUE

Featured Organization: The P.E.E.R. Center

Featured Article: What Is the Greatest Challenge We Face?

Delightful Bites: Tamago Sando (Japanese Egg Sandwich)

Nature Escape: Battelle Darby Creek Metro Park

Mind & Body: RUACH: The Power of the Breath, The Foundation of Rest

FEATURED ORGANIZATION

The P.E.E.R. Center

Mat Hargett

logo for the PEER center

The P.E.E.R. Center is a free, drop-in wellness, recovery, and support center for adults. No appointment or referrals necessary.

P.E.E.R. is an acronym for Peers Enriching Each other's Recovery. As the name implies, they are a consumer-operated (peer-operated recovery) service center where the entire staff is in recovery. It is a place to learn from and spend time with those who have "walked the walk."

Their mission is to provide a safe place where individuals receive respect, encouragement, and hope that supports and strengthens their recovery with mental illness, additions, and/or trauma.

There are multiple events every day at both their East and West centers (following COVID-19 protocols) along with coffee, snacks, and computer/internet access.

I attended a recent anxiety support group and found the peer leading the discussion not only open and honest about her struggles, but also encouraging, as she shared some of her path to recovery. That led others of us in the room to share our journeys as well. By the end, I gained an appreciation for the numerous tools available that people can use to reduce anxiety and improve their overall well-being.

Visit their website thepeercenter.org

FEATURED ARTICLE

What Is the Greatest Challenge We Face?

4 Steps for Enhancing Mental Health in the Second Wave

Dr. Ted Sun

Everywhere you turn, news about the pandemic and fears over physical health dominate the media. But what about the mental health of people? Over three weeks in July and August, Transcontinental University conducted a study that explored the greatest challenge people face. The study found that people faced mental health challenges more than physical concerns. The mental health challenges included anxiety, uncertainty, and even depression.  Not too far behind were concerns about the government, everything from ethics in the election to lack of leadership with the pandemic.

Pie chart showing the greatest challenges people face. Mental health is the largest section at 29%

The Greatest Challenges People Face

Source: Transcontinental University, Dublin Ohio. August 10, 2020

To tackle the challenge of mental health Dr. Ted Sun a renowned organizational psychologist, sees emotional intelligence as the primary weapon to heal the mental health of our community. He has the following recommendations for organizational leaders:

  1. Self-Awareness: Take time to reflect on your own emotions daily. Ask yourself—how am I feeling? What is the emotion? Learning to be aware of one’s emotions can help with making wise decisions. This can be done during specific times of the day. Some examples:
    • When waking up in the morning
    • When a meeting is about to start and when it’s finished
    • When something major happens
       
  2. Emotional Recognition: Have weekly meetings for teams to share their emotions in a safe environment. One practical tool is called WIFLE – What I Feel Like Expressing. Within this activity, everyone gets to share their emotion with concise words. This helps people develop their emotional expression skills as well as allow leaders to see how people are feeling before getting into business tasks and projects. In some situations, a wise choice is to help team members work through an emotion, instead of talking to people about tasks/responsibilities when they are not mentally present. The WIFLE activity also shows a great deal of care for employees when done correctly.
     
  3. Gratitude: Focus on something positive and share that appreciation for what we have. We need this more than ever, as the media is filled with negative news about the pandemic, social injustice, and election problems. This can be a practical goal for every person daily:
    • Wake up, look in the mirror, and say “I love myself.” See all the triumphs that you have achieved.
    • See something positive in at least 2 people during the day and tell them what you see to appreciate them. Often, it is the little actions that make a world of difference.
    • At the end of the day, ask yourself, how did I appreciate someone today? How can I do it better tomorrow?
       
  4. Positive Action: Plan and make a commitment to one positive action each day that impacts another in a positive way. Achievement is something that we all need to build healthy self-esteem and confidence. In our everyday language, many people use the word “try.” When we work with executives, integrity is always at the top of the list of how we want people to see us. The word “try” tells people that you will do something until it gets too hard then stop and say you have tried. This word diminishes integrity. To build your own confidence, always speak to people in terms of a timeline and specific deliverables. This way, you are communicating with more clarity and hold yourself accountable to specific results. Of course, when you make a commitment, write it down in your personal task list. When you check that item off after completing it, you will get a sense of accomplishment. This small positive energy is a spark within your brain. The more often you do this, the more confident you become, and people will see you as someone with integrity. This is something that we all want.

In the current challenging times, a few individual actions that drive positive emotions can have a huge impact on one’s mental health. As social creatures, we need social bonds that are positive. The wording of social distancing is one of the many negatives that harm one’s mental wellbeing. While practicing physical distancing, working to further your relationships within your social system is what the human brain needs to be healthy. Take daily action to make a difference in your life and those around you.


Dr.² Ted Sun is the president and founder at Transcontinental University, Located in Dublin, Ohio. With two terminal degrees (one in business and another in psychology), he is a respected author, speaker, consultant, mentor, and international professor.

Transcontinental University is a private non-profit university offering graduate programs that empower working executives to solve organizational problems while learning new knowledge and developing new skills necessary for this challenging environment. It is the most practical education in the world and the only one with a guarantee for results. Explore tcuniversity.mba

DELIGHTFUL BITES

Tamago Sando

Japanese Egg Sandwich

Dion Utt

sliced egg sandwich on a cutting board

Serves 2

When I was a kid, I remember just how comforting a simple egg sandwich could be. Waking up to one of my parents making a sandwich before we started the day was something I always looked forward to. It was always so simple: Egg, bread, cheese. Classic!

It was years later that I learned about this amazing Tamago Sando! This egg sandwich is deceptively simple, but it packs a ton of flavor and is very quick to make. The silky smooth eggs combine with the tangy mayo and rich umami of the katsuobushi to create an egg sandwich that will keep you thinking about it for weeks!

The real key to this tasty comforting sandwich is the process. Go slow and keep moving the eggs! As you master this delicious sandwich, try adding your own ingredients to play with the flavor!

Ingredients:

  • 4 Eggs
  • 4 Slices of Bread
  • 1/2 tsp Sugar
  • 1/4 tsp Salt
  • Kewpie Mayonnaise
  • Katsuobushi
  • 1 Tbsp Unsalted Butter
  • Horseradish Sauce (optional)
  • Sprouts (optional)
  • Ketchup (optional, for the more refined)

Recommended Tools:

  • Non Stick Pan
  • Chopsticks
  • Silicon Spatula

Instructions:

  1. In a medium bowl combine eggs, salt, and sugar. Using chopsticks whisk eggs together.*** The key is to not mix them too aggressively, don’t completely combine the yolk and white, this creates that silky texture in the eggs.
     
  2. Melt butter in a pan over medium heat. Add eggs to the pan, and using chopsticks, keep moving the eggs as they cook. Halfway through cooking, let eggs cook on the bottom and fold eggs longways. Flip and let eggs cook. Toast bread while eggs cook.
     
  3. When the toast is finished, spread the Kewpie on both slices. Sprinkle katsuobushi over the Kewpie and place eggs. Serve!

Enjoy!

NATURE ESCAPE

Battelle Darby Creek Metro Park

Yi Han

In the previous newsletter, I introduced you to Blendon Woods Metro Park. Did you run into any wild turkeys during your visit? If not, don’t worry, you still have plenty of time to see them since they will not migrate during the cold season. But if you want to try something new, let me share another one of my favorite parks with you: Battelle Darby Creek Metro Park.

three bison grazing in the grass next to a fence, trees, and yellow flowers

Battelle Darby Creek Metro Park is located on the southwest side of Columbus with more than 7,000 acres of forest, prairies and wetlands. Stretching along 13 miles of the Big and Little Darby Creeks, it offers a variety of activities:

  • If you love to hike, make sure to check out the Ancient Trial. This 1.9 mile, easy-to-moderate hike through grass and gravel has a reconstructed Fort Ancient mound along the way.
     
  • Love to bike? There are almost 12 miles of paved trail waiting for you to explore.
     
  • What about kayak and canoeing? Yes! It even has a designated launching location for you.
     
  • Your furry friend may also need some outdoor fun. Bring them along for almost 11 miles of pet trails.

If all the above can’t get you off of your couch, what about some Bison? Looking at those giant creatures roaming around, I almost feel like I am in Yellowstone again. Along the Darby Creek Greenway Trail, there are two bison pastures. You won’t miss them!

Being able to find joy in ordinary life seems even more important than it did before this pandemic. The metro parks always provide me a mental escape from the pressing reality. They calm my mind and make me more mindful of the present moment. Also, they let me focus more on the positive side of daily life because you can always find a hidden treasure in each park. Don’t wait! Start to find your own hidden treasure in Battelle Darby Creek Metro Park.

gravel path winding through a field of yellow flowers under a clear blue sky
gravel path in a bright green forest
bridge leading through a green forest
one lone bison walking through long grass

MIND & BODY

RUACH: The Power of the Breath, The Foundation of Rest

Patch Wetzel

“Ruach” (homophone: ROCK), Hebrew for “breath” or “spirit,” also used interchangeably as “wind.”

From the Tanakh, or Hebrew Bible in Masoretic Text, all living humans have breath, an autonomic response of the body to sustain life.

Tired? Stressed? Exhausted? Look no further than your breath! By manipulating and controlling the flow of oxygen in your body, your mental, physical, and even spiritual health can be improved. Slowing down and pacing your breath and adding movement to your daily routine can have countless health and mental wellness benefits. Exhaustion can come in many forms. Our bodies may be physically exhausted, yet we sometimes cannot shut down our minds to get any restful sleep.

In our practice of recognizing the power of the breath, we surmise that when we take conscious notice of our breath to manipulate it, much can be achieved for meditation and restoration for mindfulness, focus, balance, and mental wellness. We partner our breath and pay attention to our heart rate during rest and light activity, add motion and/or movement, and move towards overall mental, emotional, physical, and even spiritual health.

Patch Wetzel is the creator of the Ruach: Power of the Breath™ practice, using yoga basics, partnered and juxtaposed to Scripture, to develop (mental, physical and emotional) strength, focus, balance and discipline to promote self-care and restoration. She has a yoga certification through YogaFit International, holds a PhD in Humane Letters from CICA International University and Seminary, and is a registered chaplain.

To find out more, please check patchwetzel.com, or email her at patch@patchwetzel.com

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Our mission is to bridge the gap between mental health resources and those who need them and to connect with and amplify the existing voices that are trying to reach and help our local communities.

Contributers: David Amaya, Ann Flaherty, Yi Han, Mat Hargett, Peter Hoover, Dion Utt

Email design by Sasha Bohn

Organized in collaboration with Can’t Stop Columbus

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The material presented in http://columbusemotionalhealth.org/ is not an attempt to practice medicine or give specific medical advice, including, without limitation, advice concerning the topic of mental health. The information contained in this site is for the sole purpose of being informative and is not to be considered complete and does not cover all issues related to mental health. To the extent that any information is not provided by Can’t Stop Columbus, the views expressed are those of the author only. This information should not replace consultation with your doctor or other qualified mental health providers and/or specialists. If you believe you or another individual is suffering a mental health crisis or other medical emergency, contact your doctor immediately, seek medical attention immediately in an emergency room, or call 911.

Copyright © 2020 Columbus Emotional Health, All rights reserved.


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