The Benefits of Reading

As humans we are constantly reading. Whether it be the daily news, social media posts, text messages or emails, the list goes on. We read so much, we often forget it is something that can be extremely beneficial when done with intention. Just like our physical beings, our brains need exercise, and reading is one of the greatest ways to keep our minds healthy. Putting effort towards reading something substantial every single day (long or short!) has really great benefits. 

Mental Stimulation

Reading stimulates the brain and has been shown to slow the progress of potential diseases such as Alzheimer's and Dementia. It is necessary to keep your brain active and engaged to maintain its power. Keeping the brain stimulated is a form of exercising the mind which is crucial for keeping it healthy and sharp.

Stress Reduction

A reduction in stress comes as a result of setting aside time for yourself. Reading is a great addition to our routines as it gives us a moment to spend time with ourselves and enjoy the present moment. Reading allows you to relax as tension releases, whether you're curled up with a good book or an informative article.

Increase in Knowledge

We are constantly filling our minds with information, and the more knowledge we acquire, the better equipped we may be to face life's challenges. Learning is also simply fun, especially when we choose to engage in a topic that we are passionate about.

Increase in Empathy

Reading about the lives of others may take you out of your own reality for a moment and place you into someone else's shoes. Reading is a necessary tool for understanding the lives of those that differ from your own. Reading has the power to change your outlook on certain things as well, handing you the opportunity for new perspectives. 

Vocabulary Expansion

The more you read, the larger your vocabulary can grow. Simply exposing yourself to more words and ways of thinking can expand your vocabulary and assist in your ability to express your thoughts. 

Improved Memory

When we read, there are many aspects we have to retain through the storyline to properly understand what is happening on the pages in front of us. Our brains take these new memories and forge new pathways while strengthening existing ones. This assists in stabilizing moods as well as improving short term memory recall.

Improved Focus and Concentration

Reading requires focus, and while our brains may be pulled in many different directions throughout the day, it is important to set aside time to read something of substance. Our brains require concentration and focus in order to retain what we are reading, and the more we read, the more improvement we see in our ability to focus. It is shown that even just 15-20 minutes of reading a day can result in being more productive due to an increase in focus.

Improved Sleep

Picking up a book to read before falling asleep instead of spending time on your phone can lead to a more restful night's sleep. Reading something of substance is relaxing and sleep-inducing, allowing you to de-stress and release tension which results in better sleep quality. 

All of these benefits are wonderful and inspiring, but you may be thinking “what now?” We have provided a few book recommendations along with some great blogs to assist you in your reading journey. Choose something you're passionate about or something that sparks interest-- dive in, and experience all that reading has to offer. 

Book Recommendations:

—Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment

Book by Tal Ben-Shahar

—The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are

Book by Brené Brown

—Make Your Bed

Book by Admiral William H. McRaven

This inspiring book shows how little things can have a big impact.

Blog Recommendations:

—Pick the Brain: Grow Yourself

https://www.pickthebrain.com/blog/

This blog specifically focuses on self motivation and self improvement.

—Unclutter

https://www.unclutter.com/blog/

This blog is great for assisting you in not only decluttering your space, but your mind as well. 

—Zen Habits

https://zenhabits.net

A zen-themed self improvement blog that also assists in motivation while understanding the world around us. 

References

10 Benefits of Reading: Why You Should Read Every Day. Retrieved from https://www.lifehack.org/articles/lifestyle/10-benefits-reading-why-you-should-read-everyday.html

15 Incredible Benefits from Reading Every Day. Retrieved from https://ideapod.com/15-incredible-benefits-reading-read-every-day/

Improving Sleep Through Food

When you think about ways to get better sleep, what comes to mind first? Taking melatonin supplements, limiting blue light from screens/devices, and establishing a consistent sleep routine are often some of the ways we try to intervene on our sleep patterns. We don’t often think of our diet as a place to promote better sleep, but there is interesting evidence that certain foods can help us tend to our sleep, without needing to take additional supplements or drastically change our habits. 

Imagine in your mind a traditional Thanksgiving meal. If yours included turkey, you also probably experienced sleepiness soon after the meal. While some of this tiredness is likely due to eating large meals at Thanksgiving, the consumption of turkey also had an impact on feeling sleepy. This is because turkey is a food containing high amounts of tryptophan, an amino acid that is prevalent in protein-rich foods. It is a precursor to the release of melatonin and serotonin, which both influence sleep. 

Research has shown that people with low levels of tryptophan often experience anxiety, worry thoughts, and tension, which can all lead to low moods and trouble falling asleep. By increasing tryptophan consumption via foods, we can encourage our pineal gland to naturally produce melatonin, which can help you fall asleep faster and stay asleep longer. If you’re finding it difficult to get good sleep right now, or if anxiety is impacting your ability to fall and stay asleep, consider adding tryptophan-rich foods into your diet. 

Foods High In Tryptophan:

Eggs (especially the yolks)

Cheese

Pineapple

Tofu

Salmon

Spinach

Nuts and Seeds

Turkey

Chicken

In order to get the most benefit from eating tryptophan-rich foods, it is encouraged to pair these with healthy carbs. Carbs promote the release of insulin, which leads to amino acid absorption, allowing tryptophan (an amino acid) to remain in the bloodstream. Try to include brown rice, oatmeal, fruits, vegetables, and whole-grain foods with your meals to reap the benefits of eating foods high in tryptophan. By mindfully adding some of these foods into your diet, we hope you will start to notice positive changes in your sleep quality. 

References

How Tryptophan Boosts Your Sleep Quality and Mood. (2018). Retrieved from https://www.healthline.com/nutrition/tryptophan#section7


7 Foods That Could Boost Your Serotonin: The Serotonin Diet. (2018). Retrieved from https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#food-and-mood

Feeling our feelings during COVID-19

Joanna R. Love, PhD

For many people, social distancing means more time alone – and that means more time to experience strong feelings or unwanted thoughts.

Even during more typical times, it is quite normal for people to experience difficult feelings or upsetting thoughts in spaces of silence, stillness, or solitude. Now, as we all spend more time at home and away from others, many of us are spending much more time by ourselves than we did before the COVID-19 crisis. 

Life during the pandemic means some of us are less consumed by work or other responsibilities, and we may not have access to the same distractions that used to occupy our minds. Maybe we used to quiet or suppress unwanted thoughts with distractions such as busyness, social activities, stress naps, self-medicating behaviors, or substances. Perhaps without our awareness, these things helped us cope with or avoid hard thoughts and feelings. Now that they’re gone, we’re encountering some things we may not know how to explain or address.  

Besides the extra time and space in our minds, we are all also enduring an ongoing crisis! Your anxiety and stress response may be amplifying those already unpleasant thoughts and feelings. Crisis sort of “turns up the volume” on our normal stress responses. You may be finding that you have less mental and emotional energy to deal with stressors in your life. The “little things” might be hitting you harder than usual, and you may find yourself more easily frustrated, irritable, or tearful. 

In other words, more of us are “feeling our feelings” right now. And for some of us, it may be the first time we’ve really done so. Of course, most of us experience some unpleasant thoughts or feelings from time to time and in small doses. But perhaps now they seem to be popping up more frequently – maybe some of them are even constant. 

There is hope for change, even during this otherwise difficult time. One productive aspect of crisis is that it can be a catalyst for change or growth, if we let it. 

Suggestions for dealing with feeling your feelings – at home!

  • Try an at-home Exposure Therapy experiment – in this case, you’re facing the fear or discomfort of silence or solitude. Start with 5 minutes. Can you sit quietly with yourself for a few minutes without distractions? Just you. No TV, phone, music, podcasts. Here are a few tips:

    • Journal: What are the thoughts or feelings that come up in that space of stillness? If you don’t like writing, you can express the feelings that come up through art. 

    • Remember to breathe! Some people find it helpful to focus on taking deep, intentional breaths, and counting each one. This doesn’t work for everyone – some people get distracted by counting or thinking about their breaths. Either way, try to slow down your exhalation (breathing out), because this helps your body to calm down.

    • Can you slowly increase the amount of time you spend with yourself? If you can be with yourself for 5 minutes, can you try 8 minutes?

  • Think about the mind-body connection: what is something good you can do with and for your body? 

    • Physical movement is a great way to help release the stress that gets built up in your body. If you’re new to physical activity, start with a 30-minute walk!

    • Drink water and eat good foods

    • Try to keep a regular sleep routine and get 7-9 hours of sleep each night

    • Pet your animals

    • Get some sunshine

    • Organize your physical environment

  • Consider talking with a mental health counselor or therapist to process, manage, and make sense of thoughts, feelings, or memories that come up in silence and solitude, or during times of crisis. 

This is especially important for anyone who has been managing really heavy feelings (like depression, anxiety, or bad memories) for a while, and now you’re feeling like it’s just too much to handle.

  • Get help in an mental health emergency – if you have thoughts about hurting or killing yourself, please call 911 or reach out for support.

      • COPE Hotline - 24-hour emotional support and crisis intervention from trained volunteers: 262-377-2673

      • Hopeline - 24/7 Counseling & Support Text LineText “HOPELINE” to 74174

It is normal – and even expected – that you may notice new thoughts and feelings during times of transition, crisis, or increased solitude. While this is likely not a cause for concern, it may be your mind’s way of pointing you toward areas where there is greater wellness to be achieved. For many people, therapy is an effective way to address inexplicable or unwanted thoughts and feelings.

If you’ve been thinking about giving therapy a try, but you haven’t been able to fit it into your schedule, now is a great time to try it out from the comfort of your own home! In response to the COVID-19 crisis, we are offering telehealth services by phone or video call.