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the healthy mind platter

5/27/2020

I recently I read about the concept of the “Healthy Mind Platter” created by Dr. Daniel Siegel and Dr. David Rock. This concept discusses the components of an integrated lifestyle as the product of a balance of time within seven different areas. The image of a “platter” in the Healthy Mind Platter is supposed to invoke similarity to the food groups from the Canada food guide that we should base our diets around.

As our time in quarantine has led to drastic changes in our schedules and priorities it may be an interesting opportunity to assess our pre-COVID, current, and ideal disbursement of time within these seven categories and ask ourselves if any changes are needed.
Here are each of the seven domains that Siegel and Rock present as important components to a healthy lifestyle:

Focus Time
This domain is filled with goal-oriented tasks that provide challenge and lead to the development of deep connections in the brain. This category is likely filled with professional, educational and achievement related tasks.

Play Time
Playtime is something that perhaps has changed a lot since quarantine. This is time dedicated to exploring creative, fun and new activities. Siegel and Rock discuss this time as being important for the development of new connections in the brain. Whether it be painting, making puzzles or playing board games it is all play time.

Connecting Time
By spending time socializing and connecting with those around us we activate and reinforce the relational circuitry in our brain. Calling or Zooming with loved ones are both included in Connecting Time.

Physical Time
Physical Time is any time where we engage our bodies in physical activity and exercise. Dancing, workouts, walks and runs are all part of this category.

Time In
Time In is the domain allocated for activities of self reflection, meditation and mindful awareness of our personal sensations and experience. In this category we are connecting to our internal selves.

Down Time
Down Time is when we allow ourselves to relax and decompress. During this time we allow our brains to not focus on any specific tasks or goals. This is the time that we need to refuel ourselves after a long day and simply enjoy some TV on the couch.

Sleep Time
Simply sleeping is necessary to consolidate learning and memory, recharge our bodies and rest. Many of us could likely benefit from more sleep.

After learning about these seven different categories I thought about which domains I spend most of my time in. This led to the realization that I need to spend more of my day participating in Time In activities. I hypothesize that many of us participate in more Down Time rather than Time In activities, or simply lump these two categories together in our brains. However, Time In is active reflection and awareness whereas Down Time is passive relaxation. Perhaps if I spent more of my day in Time In activities I would feel more refuelled than if I had spent that time watching Netflix.

You do not need to spend your time equally in each of these domains, it is obvious that most of us spend more of our day in Focus Time than in Play Time. But each domain has value. What is important rather is that we chose our time spent in each domain with thought and intention so that it is aligned with our values and goals.
Where do you spend most of your time? Are there any of the seven categories that you feel you should be giving more attention to?
Let us know in the comments below or on our social platforms.

If you would like to read more about the Healthy Mind Platter CLICK HERE.
Image used under Creative Commons license. CLICK HERE for the source.

what I have gained from quarantine

5/20/2020

The current pandemic is something that no one asked for or chose. Naturally, it feels easy to lament about the freedoms that we have lost and the negative impact of isolation on our wellbeing. And that is fair, we have lost a lot, and these frustrations and feelings of grief are valid. But today I am choosing to focus on any positive aspects taken from this challenging experience, be it lessons, insights or gratitudes.

Here are five things that I have gained from quarantine:

A healthier relationship with exercise. I used to only exercise when I had a full hour to go to the gym plus the time needed to get there, change and shower. When I didn’t have that time I would just do no exercise at all. Now I have learned to not think about exercising in such black and white/ all-or-nothing terms. I have developed the mindset of “something is better than nothing”. Now I do a ten or 20 minute workout YouTube video when I don’t have the energy for a full hour. Or some days I will take a walk outside if I don’t feel like an intense video. Although my workouts are not as long in duration or intense as they used to be I am getting more workouts into my week, feeling less dread about starting my workouts and sometimes I even enjoy it.
An appreciation of alone time. I now feel comfortable taking more time to myself. I have not lived alone during quarantine, I have not even spent one full day alone. But the limitations of quarantine has given me more opportunity to take walks alone and enjoy spending that time by myself listening to a podcast or simply just enjoying the scenery.
An appreciation for social communal events. Birthday celebrations, graduations, staff meetings, pot lucks, family dinners, concerts. The shared energy and comradery that can only be felt in a shared personal space is something that I will never again take for granted.
An appreciation for physical touch. Simply being able to give a hug to a close friend when I say hello or goodbye is now something I notice. Before these hugs were just pleasantries but now they mean so much more.
An appreciation for the freedom to be spontaneous. Being able to stroll into a restaurant last minute, decide on a whim to book a vacation, or simply being able to just stop by the mall to check out the stores are all things that now take deep consideration. Now we need to plan our outings and the number of times that we leave the house so that we are prepared with masks, and sanitizer. We now need to be aware of our bodies in relation to others so that we are constantly at a safe distance. I will no longer take the spontaneity of the past for granted.

What have you gained from quarantine? Are there any lessons that you have learned or gratitudes that you no longer take for granted? Let us know on our Wellness Wednesday Twitter and Instagram platforms or in the comments below.
Image used under Creative Commons license. CLICK HERE for the source.

Activity Scheduling During quarantine

5/13/2020

Psychologist Christine Padesky, author of Mind Over Mood, has posted a new Youtube video on her channel that discusses activity scheduling and its relevance now for all individuals, not just those with clinical depression. Activity scheduling is a practice of behavioural activation, originating from cognitive behavioural therapy, that helps to re-engage individuals with pleasurable activities. The premise behind this technique being that re-engagement with previously enjoyed activities may help to stop the repeating a depressive cycle of depressed mood, lethargy and staying in bed.
In this video Dr. Padesky discusses three categories of activities to consider planning into your quarantine routine, either in specific time slots or more generally into a to-do list.

Pleasurable activities that provide you with enjoyment. These activities that you used to or still enjoy participating in and may include hobbies or socializing.
Activities of accomplishment. These activities may be oriented towards professional or academic pursuits, task completion, or even everyday hygiene routines. Simply making your bed would be considered an activity of accomplishment.
Preventing avoidance. This refers to recognizing when we avoid behaviours that may be helpful or important to us and stopping ourselves from continuing this pattern. An example of this would be avoiding video chatting because of social anxiety, or avoiding exercising because it seems daunting.

When considering which specific activities to plan for yourself from each of the aforementioned categories it is helpful to think about your core values. Choosing activities that are aligned with these values can help ensure that they are personally fulfilling. For example, if socializing is a personal value then try and incorporate socializing into the activities that you set for yourself.

A reminder that Dr. Padesky highlighted in the video is the importance of preparing for obstacles and barriers that may hinder one’s ability to follow through with the activities that you plan for yourself. Not only is this an essential component of successful activity scheduling but also the key to success in all habit creation and goal attainment. Neglecting to take some time to consider potential roadblocks in advance may lead to being surprised by obstacles and giving up later on.

If you would like to watch Dr. Padesky’s youtube video check it out at:
https://www.youtube.com/watch?v=Pzci4D5PHlk

Image used under Creative Commons license. CLICK HERE for the source.

Five Things That Have Helped Get Me Through Quarantine

5/6/2020

Getting through quarantine has truly felt like a journey. Some day's it feels easy and relaxing and other days it can feel truly overwhelming. The emotional journey is bound to continue throughout the remainder of this unique time but overall I have found that there are a few things that have helped push me through the challenges and help me maintain wellbeing. Here are my five tips to getting through quarantine.

Being flexible and compassionate to my needs. No, I don’t go for a walk or do a fitness class every day. I try to do some fitness multiple times a week but I’m not hard on myself when I need a day off. Listening to my body and being compassionate to myself have been key to eliminating judgement on days where I just don’t have my usual energy or just am not feeling my best. An essential component to self compassion at times like these is letting go of “should-ing and must-ing”, meaning not giving yourself added pressure and guilt to be doing more than you can handle. Instead of telling yourself that you "should be" exercising daily or learning to speak Spanish during this free time honour your personal needs.
Communicating with multiple loved ones daily by phone or video chat. I make a real effort to call family and friends each day. It is good for them and it feels good for me. I mix it up so that I end up calling different people throughout each week.
Taking things day by day. Thinking about the next few months is stressful because there is so much that is unknown. I find it most helpful to my mental state to focus on the present rather than on the long term future. That means limiting my media consumption so that I do not spend hours listening to the news that reminds me of these long term concerns, and rather focus my energy on my personal to do’s each day.
Making little things into big activities. Before I used to do a face mask and cook a meal as adjuncts to a busy day so that I would have nice skin or a nourishing meal. Now these small self care moments have become things that I really enjoy for the process and experience rather than just for the result.
Staying productive. Pushing myself to spend some time doing something creative, or professionally oriented at a desk each day feels good. Even if you don’t have a job right now it can be a great time to take an online course, update your CV, or start researching your interests to build your opportunities for the future. Sometimes the words “productivity" and "passion” can feel too daunting. Instead, I urge you to consider following your “curiosities”, a more gentle word that directs one towards that same path without the pressure. However, be mindful of tip #1 and any unhealthy pressure this may be adding. If just managing your personal well being at this time feels like a lot then honour your personal state and focus your productivity at supporting your wellbeing.

What has helped you get through quarantine?
Let us know in the comments below or on our social media channels.

Image used under Creative Commons license. CLICK HERE for the source.

the healthy mind platter

what I have gained from quarantine

Activity Scheduling During quarantine

Five Things That Have Helped Get Me Through Quarantine

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