Search your soul

The Well-Balanced Man

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Every June, Men’s Health Month serves as an important reminder that health is about much more than avoiding illness. True wellness includes physical health, mental and emotional well-being, spiritual fulfillment, healthy relationships, and a sense of purpose.

Men are often encouraged to be “strong”, resilient, and self-sufficient. While these qualities can be valuable, they can sometimes lead men to ignore symptoms men experience, delay medical care, suppress emotions, or put their own needs last. Men’s Health Month encourages men of all ages to take a proactive approach to their well-being and make their health a priority.

Statistics consistently show that men are less likely than women to seek preventative healthcare, attend annual wellness exams, or discuss mental health concerns. As a result, many preventable conditions go undetected until they become more serious.

The good news is that small, consistent actions can significantly improve overall health, longevity, and quality of life.

What areas should you prioritize?

1. Physical Health

Physical wellness forms the foundation of overall health. Your body carries you through each day and sees the most wear while also holding on to possible emotional challenges within it. Important areas to focus on include:

  • Annual physical exams and preventative screenings
  • Heart health and blood pressure monitoring
  • Maintaining a healthy weight
  • Regular physical activity (45 minutes per day)
  • Quality sleep and recovery
  • Blood sugar and cholesterol management
  • Prostate and colorectal health screenings when appropriate or concerned

Even simple activities such as daily walks, strength training, stretching, and staying hydrated often have a meaningful impact over time.

2. Mental and Emotional Health

Mental health is health.

Many men experience stress, anxiety, depression, burnout, grief, or emotional overwhelm but may hesitate to seek support. And if you’re thinking about ignoring emotional struggles in hopes you can make them disappear…well…save your time because it often allows them to grow. Important practices to care for your mental and emotional health could include:

  • Talking openly about emotions
  • Seeking counseling or coaching when needed
  • Managing stress in healthy ways
  • Building supportive friendships (not just superficial ones)
  • Practicing self-compassion
  • Recognizing signs of depression or anxiety

Seeking help is not a sign of weakness. It is a sign of self-awareness and strength that can only bring benefits to you and those around you.

3. Nutritional Wellness

Food is one of the most powerful tools for supporting long-term health. While it’s now easier than ever to order your every food craving and whim to your door, do your best to resist bad habits and consider focusing on:

  • Eating more whole, nutrient-dense foods
  • Increasing vegetables and fruits
  • Consuming adequate protein
  • Limiting highly processed foods
  • Reducing excess sugar intake and caffeine
  • Drinking enough water

Healthy eating is not about perfection. Your aim is to make choices that support energy, vitality, and long-term wellness.

4. Relationship Health

Humans are wired for connection, and meaningful relationships play a vital role in overall wellness. Yet many men find themselves carrying the weight of life’s responsibilities while neglecting the relationships that provide support, encouragement, and belonging. Whether it’s a spouse, partner, family member, friend, mentor, or community group, healthy relationships can reduce stress, improve emotional well-being, and even contribute to better physical health.

Relationship health isn’t simply about having people around you. We’re talking about cultivating genuine connections built on trust, communication, and mutual respect. Taking time to nurture relationships can strengthen your support system, reduce stress and isolation, improve resilience during difficult seasons, provide accountability, and remind you that you don’t have to navigate life’s challenges alone.

Strong relationships contribute significantly to overall well-being and men benefit from investing time in friendships, family relationships, partnerships, and community connections.

5. Spiritual Wellness

While physical fitness often receives the spotlight, spiritual wellness is an equally important part of whole-person health. Spiritual wellness involves connecting with something greater than yourself and developing a deeper understanding of your values, beliefs, purpose, and place in the world. It provides a sense of meaning that can help guide decisions, strengthen resilience, and create peace during life’s uncertainties.

For some men, spiritual wellness may be rooted in faith, prayer, and participation in a religious community. For others, it may involve meditation, mindfulness, time in nature, journaling, acts of service, or personal reflection. Regardless of the path, nurturing your spiritual health can help cultivate gratitude, inner strength, self-awareness, and a greater sense of fulfillment. When the mind is overwhelmed and the body is exhausted, spiritual practices often provide the grounding needed to reconnect with what matters most and does not necessarily require religious affiliation.

How do you get involved?

Men’s Health Month is an opportunity to take meaningful action. While awareness is important, lasting change happens when we turn knowledge into daily habits that support our well-being. Whether you’re taking your first step toward better health or recommitting to goals you’ve set aside, June is the perfect time to check in with yourself and identify areas where small improvements can lead to significant long-term benefits.

You don’t have to overhaul your entire lifestyle overnight. Consistent, intentional choices made one day at a time can create momentum that improves your physical health, emotional resilience, relationships, and overall quality of life. Use this month as an opportunity to take meaningful action such as:

  • Scheduling overdue medical appointments
  • Starting a daily walking routine
  • Committing to healthier meals
  • Prioritizing sleep
  • Checking in with a friend or family member
  • Learning about preventative health screenings
  • Joining a fitness or wellness group
  • Beginning a mindfulness or meditation practice

Even one positive change can create momentum for lasting improvement. If you’re unsure where to begin, start small.

Ask yourself:

  • Have I had my annual wellness exam?
  • Am I moving my body regularly?
  • Am I managing stress in healthy ways?
  • Am I getting enough sleep?
  • Am I nourishing my body with healthy foods?
  • Do I have people I can talk to honestly?
  • Am I making time for spiritual reflection and personal growth?

Wellness is not achieved through one perfect decision. It is built through daily habits that support your mind, body, and spirit.

Men’s Health Month is about awareness, prevention, and empowerment. It is an invitation to prioritize your health not only for yourself but also for the people who care about you.

Your physical health matters. Your mental health matters. Your emotional well-being matters. Your spiritual wellness matters.

This June, take time to invest in the areas of your life that help you thrive. Small steps today can lead to a healthier, stronger, and more fulfilling future.

Insta-Sanity: Digital Tips for Parents

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In today’s hyper-connected world, social media has woven itself into the fabric of everyday life, particularly for teens and children. Platforms like Instagram, Snapchat, TikTok, and others serve as virtual playgrounds where young people express themselves, connect with peers, and explore their identities. Up to 95% of youth ages 13–17 report using a social media platform, with more than a third saying they use social media “almost constantly.

However, as these digital spaces expand, so do the concerns surrounding their impact on mental health, self-esteem, and overall well-being. As parents, it’s essential to understand these effects and arm ourselves with strategies to help our children navigate the complexities of social media safely.

The Duality of Social Media

Social media is not inherently harmful; it can foster creativity, facilitate communication, and build communities. However, the darker side reveals itself through various issues:

Mental health challenges

Research has increasingly linked social media use to mental health issues among youth. A study by the American Psychological Association found that high social media usage correlates with increased rates of anxiety, depression, and loneliness. The constant barrage of curated images and highlight reels can lead to unhealthy comparisons and feelings of inadequacy.

Cyberbullying

The anonymity provided by social media can embolden bullies, making it easier for negative behaviors to flourish. Cyberbullying can have devastating effects on a child’s mental health, leading to anxiety, depression, and even suicidal thoughts. According to the Cyberbullying Research Center, approximately 36% of students have experienced cyberbullying.

Addiction + Screen time

Social media can be addictive, leading to excessive screen time. The American Academy of Pediatrics recommends that children aged 2 to 5 should have no more than one hour of high-quality programming per day, while older kids should have consistent limits set by parents. But, many teens surpass these recommendations, leading to disrupted sleep patterns, decreased physical activity, and impaired social skills.

Identity + Self-Esteem issues

Social media plays a significant role in shaping a young person’s identity. With constant exposure to filtered images and idealized lifestyles, teens may struggle with body image issues and self-worth. The pressure to gain likes and followers can distort their sense of validation and acceptance.

Navigating the Social Media Maze

As a parent, it’s crucial to approach the topic of social media with an open mind and a proactive attitude. Here are some effective strategies to help your child navigate social media safely and positively:

1. Open the lines of communication

Encourage open conversations about social media. Ask your child about their favorite platforms, what they enjoy, and what concerns them. Listen actively and without judgment. This approach fosters trust and makes it easier for them to come to you with any issues they encounter online.

2. Educate about “digital footprints“

Help your child understand that anything they post online can have lasting consequences. Discuss the concept of a digital footprint and the importance of privacy settings. Encourage them to think before posting and to consider how their content may be perceived by others. Remind them that even if they delete things online, they may still exist.

3. Set clear boundaries and stick to them

Establish guidelines for social media use. This might include setting time limits, determining which platforms are appropriate, and discussing the importance of privacy. Consider creating a family media plan that outlines when and where devices can be used. If your child starts to whine or get visibly frustrated, take a moment to remind them of the agreement and why it’s important. Consider upholding a ‘Family Tech Agreement‘ to show solidarity that can be posted somewhere visible within the home.

4. Promote positive content

Encourage your child to follow accounts that promote positivity, creativity, and constructive dialogue. Help them identify content that aligns with their interests and values. By curating a positive feed, they can counteract some of the negative influences prevalent on social media.

5. Find fun activities offline

Promote a balanced lifestyle by encouraging activities that don’t involve screens. Engage in family outings, sports, or hobbies that foster real-world connections and physical activity. This balance can reduce the allure of social media and provide your child with healthy outlets for expression. To motivate kids to participate in offline activities, incorporate a variety of creative, physical, and imaginative play. Fun alternatives to screen time include building forts, hosting dance parties, enjoying board games, exploring nature walks, and more!

6. Be a true role model

Demonstrate healthy social media habits yourself. Share your experiences and challenges with social media use, showing your child that it’s okay to take breaks and set limits. By modeling positive behavior, you provide a practical example for them to follow. If you as an adult are having trouble limiting your social media usage, your child will notice. There are also ways to help us avoid falling into the same digital pit falls. You can use built-in phone features like Apple’s Screen Time and Google’s Digital Wellbeing or third-party apps like Freedom, Forest, AppBlock, one sec, and Cold Turkey Blocker.

7. Address cyberbullying head-on

Discuss the realities of cyberbullying and its effects. Make sure your child knows how to report bullying on various platforms and encourage them to speak up if they or someone they know is being targeted. Reinforce that they can always come to you for support. There are also online resources such as StopBullying.gov with a clear path to stopping this type of unwanted activity in its tracks.

8. Foster resilience + critical thinking

Help your child develop resilience by discussing the importance of self-worth beyond social media validation. Teach them to critically assess the content they consume and recognize that social media often presents an unrealistic view of life. Encourage them to engage in self-reflection and appreciate their unique qualities. Self-reflection activities for children can involve journaling, making a vision board filled with their goals, practicing mindfulness through breathing exercises, participating in active play that expresses emotions, or having a “what went well” discussion about their day or week.

9. Utilize parental controls

Take advantage of parental control tools offered by devices and social media platforms. These tools can help you monitor your child’s online activity and set appropriate boundaries. However, use these tools as part of a broader conversation about trust and responsibility. If you want to find apps that can step in as “the bad guy” look at this list of parental control software to strengthen the boundaries.

10. Stay informed

Social media is an ever-evolving landscape. Stay up-to-date on the latest trends, popular platforms, and potential risks. Being informed allows you to have meaningful discussions with your child and address any emerging concerns promptly.

Social media is a powerful tool that can shape the lives of our children in both positive and negative ways. As parents, it’s our responsibility to guide them through this digital landscape with empathy, understanding, and informed strategies. By fostering open communication, setting clear boundaries, and promoting healthy habits, we can help our children navigate the complexities of social media while protecting their mental well-being. In doing so, we empower them to harness the positive aspects of social media while mitigating its potential risks. As we embark on this modern journey together, let’s remember that our support and guidance can make a significant difference in their online experiences.

Reducing Ovarian Cancer Risk

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September marks the beginning of Ovarian Cancer Awareness Month, a time to support current patients and educate the general public on ovarian cancer. Ovarian cancer is estimated to affect just under 20,000 American women this year alone. Since the signs and symptoms of ovarian cancer can be easy to miss, and no diagnostic test exists for ovarian cancer, awareness around the disease is extremely important for early detection and intervention.

Signs and Symptoms

Only about 20% of cases are diagnosed in the early stages (stages I-II), since symptoms often don’t appear until the disease is in more advanced stages (stages III-IV). Some common symptoms of ovarian cancer include: 

  • Bloating
  • Trouble eating or feeling full quickly
  • Pelvic/abdominal pain
  • Urinary frequency
  • Fatigue
  • Menstrual changes
  • Back pain
  • Upset stomach, heartburn, or constipation

It’s important to visit your doctor if any of these symptoms persist for two weeks or more. 

Ovarian cancer is the fifth leading cause of cancer-related deaths among women. This month is a crucial time to educate the public about the symptoms, risk factors, and the importance of early detection, which can significantly improve outcomes.

Treatment

Like most other cancers, treatment for ovarian cancer can include a combination of surgery, chemotherapy, and radiation. Integrative medicine is also commonly added to a patient’s treatment plan, which includes modalities like massage, acupuncture, and yoga. These complementary therapies can help with stress alleviation and can relieve side effects of other treatments. 

Risk Factors

Certain factors can increase your risk of developing ovarian cancer. These risk factors include: 

  • Being a woman
  • Overweight or obese
  • Childbirth later in life or never having a full-term pregnancy
  • Hormone replacement therapy
  • A family history of ovarian cancer, breast cancer or colorectal cancer
  • A personal history of breast cancer
  • An inherited genetic mutation (BRCA1, BRCA2)
  • A family cancer syndrome (Lynch syndrome, Peutz-Jeghers syndrome, MUTYH-associated polyposis)
  • Fertility treatment
  • Smoking

If you have a personal or family history of cancer, it’s especially important to make sure you have blood tests and screenings periodically to catch it early. Practicing healthy behaviors and habits that look like incorporating movement/exercise in your day, maintaining a healthy weight and not smoking, can all decrease your risk. If you are a mother, you can also reduce your risk by breastfeeding if you are able.  

Every September, the nationwide movement to raise awareness for ovarian cancer takes place. It also honors those who have battled this disease and supports ongoing research efforts to find better treatments and ultimately, a cure.

By spreading awareness, knowing the warning signs, symptoms and risk factor, we empower women to take charge of their health and advocate for their well-being. Learn more about this often difficult to detect cancer and join the movement at: Own Your Ovaries – ovarian.org

Spiritual Wellness Check

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Spiritual wellness is the path to inner peace, regardless of the turmoil around you.

Spirit describes the capacity to have faith, and to recognize the links between you, others, and the world around you. It does not necessarily correlate with a religious belief, although this might form an important part of your spirituality.

“The spiritual dimension draws upon the sources that inspire and uplift you and tie you to timeless truths of humanity.” – Stephen Covey

Spirit is also reflected in places that draw a connection, such as places you grew up in, the beaches you surfed, lakes, mountains, and rivers, or the lands of your ancestors – all have spiritual significance!

You will also find spiritual connections in your friends and family, peer groups, community, etc. These are all powerful bonds that can help you maintain a sense of “belonging” even when things are not going well.

What is spirituality?

Spirituality is definitely a broad concept with room for many perspectives. In general, it includes a sense of connection to something bigger than us; and it typically involves a search for meaning in life.

It is a universal human experience that touches us all. People often describe a spiritual experience as sacred or as a deep sense of being and interconnectedness. Spirituality speaks of the feelings we carry, such as our beliefs or the connectedness that we feel to that which is beyond the tangible world. It can describe the meaning we attach toward social groups, places, religion, or faith.

Belief represents the inner truths you have built up as a result of your spiritual journey and the experiences you have had.

In the words of Stephen Covey, “The spiritual dimension is your center, your commitment to your value system. It draws upon the sources that inspire and uplift you and tie you to timeless truths of humanity.”

What is ‘Spiritual Wellness’?

There is no concrete way to define or explain what spiritual wellness includes in measurable terms, though spiritual wellness is tied to the sense of our souls being connected to the universe and beyond.

As spirits, we are a small part of the universe and our spiritual wellness influences our purpose, existence, and how we happen to look at our experiences and relationships in life!

How does spirituality enhance your health?

Spirituality builds upon our belief systems, our willpower, and grit – qualities essential in overcoming hard obstacles in life.

There are benefits concerning cognitive and emotional health as well. Spiritual teens and adults perform well academically and lead overall productive lives. Spirituality is a personal practice so how it enhances your health will depend on your methods, frequency of practice, and overall philosophies. There is a strong and crucial relationship between spirituality and health.

3 Ways Spiritual Wellness Can Impact Your Physical Health:

Spirituality and physical health are interconnected. Here’s how spiritual wellness can positively impact physical wellness.

  • Improves immunity

Taking walks in nature and praying are known to boost immunity and fight against diseases.

The body’s “fight-or-flight” response subsides, and the body’s cells go into “rest-and-repair” mode. This allows the immune system to heal your entire body. Thus, meditation, prayer, and just pausing, are incredibly beneficial for soothing and helping to prevent stress and sickness.

  • Promotes longevity

Practicing spirituality also means inculcating positive habits like eating healthy and exercising. These have shown to improve quality of life and help promote longevity.

  • Regulates blood pressure

Spirituality reduces stress levels and triggers the relaxation response in the body. This ends up lowering your blood pressure by allowing blood vessels to relax and improve blood flow.

3 Ways Spiritual Wellness Can Impact Your Mental Health:

Spirituality and mental health are also interconnected. Here’s how spiritual wellbeing can impact your emotional and mental wellbeing.

  • Helps you connect

Spirituality enables you to connect and establish community with likeminded people. Whether you practice yoga, attend a women’s circle or meditation group, or seek out different forms of spiritual connection, you will find a deeper sense of community and connect with people from all walks of life.

Socializing with others is important for mental wellbeing. It improves your mood, promotes a sense of bonding, and brings more joy into your daily life.

  • Removes emotional blockages

People who have gone through trauma, grief, or unfortunate events in life are often left scarred. Spirituality helps them work through those emotions and allows them to forgive themselves or others.

This removes emotional blockages and fosters positive thinking – both of which have been shown to have profound effects in every sphere of life.

  • Ease depression

We feel depressed when we feel a sense of loss or a lack of direction. Spirituality helps you connect to your center and your higher Self and instills a sense of purpose.

Reflection, meditation, and discovering peace and stillness can help ease symptoms of depression. However this is not to say that spirituality is a cure-all or a replacement for outside help when you need it.

Spirituality and spiritual wellness have far-reaching impacts on your overall health and wellbeing.

Do you feel that your spiritual wellness is strong? Or do you feel you need to offer your spiritual health more attention and care?

Whatever the case may be, be sure to give your spiritual wellness its fair share of attention – your physical and mental health will thank you for it.

All included information is not intended to treat or diagnose and is merely a reflection of the author’s personal views. 

Power In the Past for the Future

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Not everyone values history or the past in the same way. In the quotation books on my book shelves, for every quote that echoes “history is bunk” (from Henry Ford), I can find a “those who cannot learn from history are bound to repeat it” (from George Santayana).

I don’t know if you liked U.S. or World History in school, or whether you tend to agree with Henry or George, but for me, I’m much more in the Santayana camp. And it is my goal here to tell you why – by giving you specific ways you can use your past experience and the past experience of others to become more effective, more productive, and even wiser.

In short, the past is a treasure chest filled with learning opportunities for our present and future, but only if we look inside. This article will give you seven ways to open up that dirty, unassuming, beat-up old chest to find and use the treasure that is inside.

Reflect on it

Oliver Wendell Homes, Jr. wrote “When I want to understand what is happening today to try to decide what will happen tomorrow, I look back.” In order to gain value and insight from the past, reflection is a necessary first step. When we are unwilling to, afraid to, or too “busy” to look back, none of the value available to us can be found. The past begins to open its insight to us when we actually stop and look back at what has already occurred.

This could be how a meeting went earlier in the day, or how we reacted to an event that happened 20 years ago. Reflection knows no time period and has no statute of limitations. Your entire past, your actions, results and feelings are all available if we choose to tap into them. The rest of this article will give you additional tools and approaches to do that most effectively.

Study it

Studying the past starts to feel like a history course, and it may be. Your goal however isn’t to pass a test or hold a bunch of dates in your head. Rather your goal, whether studying a famous leader, the arc of a nation, or the development of your industry, is to place yourself in the narrative to understand what was happening and what you can learn from it. Studying in this way makes both the specifics and the context valuable. You are also building a mental file of tools and approaches that will help you make new, more informed and yes, wiser decisions in the future.

Replay it

Replaying a situation is different than just reflecting on it. Try walking back through the situation like you are reliving the situation, but with the knowledge and perspective that you now have after the fact. This replay allows for the new perspective and knowledge to help you think how you might do something different or better the next time a similar situation happens. This is like pre-creating positive future Deja vu moments!

Generalize it

The situation in your past might never occur in exactly the same way again. That doesn’t change the value of looking back. By reflecting on the past, we can find common threads, general components of situations that we can use to create lessons and ideas for the future. This is a great strategy when looking at historical events, the lives of other people or case studies from companies or situations. Rather than looking for what doesn’t apply, the way to best learn from these situations is to generalize out the lessons that you can apply again and again.

Release yourself from it

There are some things in your past that you regret, feel guilty about, or wish you would have done differently. The fact is, however badly you feel, however desperately wish you could change it, it’s in the past. The page has turned. This may mean to forgive others or yourself. Let go of pain or guilt and keep (or find) the learning.

Reframe it

Reframing the past is something we can do with the perspective that comes from replaying it and releasing ourselves from it. While we can’t change our past, we can reframe the situation to serve us better in the future. Was getting fired a failure or a great learning experience? If could be both, or either one. The fact is – you were fired. How you frame and use that experience makes all the difference. This isn’t about denial or lying to ourselves, but a conscious approach to use our past to help us move closer to the future that we desire.

Use it

All of the reflection, study, replay, generalization and more is of only intellectual (or perhaps emotional) value until you do something with the lessons. In the end, the way to “productively learn” from the past is to put those lessons into practice now and in the future.

You have a past – all of the events, feelings, emotions and results are sitting in that treasure chest. It is my hope that this article helps you decide to open it, and explore with vigor and anticipation. The treasure is there, but you must look for it.

Cope with Back-to-School Anxiety

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Back to school in a pandemic – again.

The start of the school year is usually challenging for many kids. But, going back to school in a pandemic adds a lot of stress and worry to what kids may already be feeling.

We are hearing from many child and youth mental health workers that families are feeling a lot of uncertainty around the return to school. A lot of kids are asking questions such as: Will schools stay open this year? Why should I go in-person if they are just going to shut down anyways?

All families faced a lot of upheaval in the last couple of years, so it makes sense that many are feeling this way now. With this in mind, we checked in with our child and youth mental health experts for tips and ideas to help make your child’s transition back to school a little easier. Here’s our transition tips for back to school…

1. Create a routine

We talk a lot about routines because it’s so important! Getting into a routine is also a common challenge as kids head back to school. This year, it may be even more difficult because kids have not had in-person learning for so many months. We’ve heard from families that older kids may have picked up some unusual sleep routines – staying up all night on their devices and sleeping in late. Working with them to agree on new rules to shut down their devices and get back to a regular sleep schedule could help get them on the right track.

2. Communicate openly with young ones

One of the most powerful ways you can support your child through the process of returning to school is by trying to understand how they are feeling about it. Find the right time to ask them questions to get a sense of what’s on their mind. Listening to what they are experiencing – and not criticizing – gives them an open space to talk about what’s going on or ask questions they have about the school year. For many kids, the more chances they have to be heard, the more likely they will feel comfortable to open up and talk. You could let them know whatever they are feeling is ok and assure them that you’re going to get through this together. Also, ask your child how you can work together to make this a positive school year. Ask older kids to consider what the benefits are of returning to school to get them focusing on the positives.

It can be helpful to have a script in mind to get the conversation going. Here’s an example that might help with school: “I understand you might feel nervous/sad/uncomfortable about going back to school because… it’s been so long and you’ve gotten comfortable with online school/ you’ll miss doing school work from home with mom/dad’s company/ COVID is still a risk and that’s scary…” Then follow through with emotional support or some problem solving: “We’ll get through this together” or “How can I help you?”

3. Accept reality and ‘sit in the yuck‘

There are a lot of concerns around academic preparedness and uncertainty of the school year – on top of ongoing concerns about the pandemic. None of us can say with certainty what the next few months will bring and sometimes the unknown can feel yucky. It’s ok to have conversations with your kids and ‘sit in the yuck’ with them – that means, you are hearing their concerns and validating their feelings without necessarily being able to solve the problem. We don’t need to have all the answers, all the time. For a lot of kids, resilience comes from having just one person in their corner who sees them and understands what they are going through. From there, you can start problem solving together by focusing on what is in your control to change.

Hear from Stephanie Rhys, Child and Family Clinician, EveryMind for more on what does it mean to sit in the yuck?

4. Prepare the night before

There are quite a few things you can do the night before to help the morning rush run a little more smoothly. Can you have backpacks packed, waiting by the door? Can you encourage your child or teen to pick out their clothes and have them ready? Can you prepare lunches the night before? These are common tips to help get ready for school, but these routine things may be more important than ever this year when there is already so much more to be thinking of.

5. Reach out to the school

If your child is managing mental health issues, it is helpful to have the lines of communication open with the school. You don’t need to wait for an issue to escalate with your child before you reach out to them. Staying connected with the school gives you an opportunity to work together as a team and ensure kids feel heard and assured that you can get through this.

6. Extra support for preschoolers

For little ones who are going to school for the first time, it’s a really big change! And many of these kids may be experiencing pandemic protocols (like mask-wearing depending on your regions) for the first time. To help your child adjust, try visiting the school before the year starts or gets heavily underway if possible. You can work on a goodbye routine that is practiced at bedtime and then used at school drop off time – it will help them understand that just as you are there when they wake, you will be there when school is done. Try to make sure you are always on time to pick your little one up. Also, consider letting them bring a transitional object – something that will bring them comfort and help them feel connected to home while they are in class.

7. Allow time for adjustment

Different kids will be feeling different things – excitement, nervousness, uncertainty – about the return to school. It’s important to give them time to transition back – it’s a lot of change! But pay attention to signs that may be a warning of something more serious going on for them. For example, if your child is so stressed that they are not sleeping or eating well, getting persistent headaches or stomach aches, or perhaps they are wanting to stay in bed all day, it can be a sign that they need help. 

And please remember:

It’s OK to not feel OK. You are not alone; parents and teachers alike are scared for the upcoming return to school. We must all work together as a community to make this transition as safe and easy as possible for everyone involved. Self-care is not selfish – it is important to take some time for your own self-care.

If you feel that you or your child are experiencing significant ongoing distress, there are many ways to access specialized care. From the MySoulrenity Wellness Team, to your local support groups and one-on-one support sessions, to external resources, there is something for everyone.

Honor Hispanic Heritage Month

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Hispanic Heritage Month started out as Hispanic Heritage Week by Lyndon B. Johnson in 1968. Johnson, who taught Mexican farm laborers’ children on the border long before ascending to the presidency, would be disappointed to learn that, though Hispanic/Latino/Latinx children make up 27% of all public school students, most public schools do an absolutely terrible job of celebrating that heritage.

I’ve been in schools that made no mention of Hispanic Heritage Month, and others where it was a mere morning announcement. It’s a “month” that just hasn’t trickled down into schools and classrooms the way Black History Month has.

While it still represents a small sample size, I’ve been in all kinds of schools in the Midwest for the past two decades. My observation is that instead of using the month to normalize the idea that, as this year’s presidential proclamation reads, “Hispanic heritage is American heritage,” it is just as ignored as Hispanics’ long history of making this country great to begin with.

Hispanic Heritage Month was expanded from a week to cover a month’s worth of time by President Ronald Reagan in 1988. You can imagine it was a sort of “thank you,” since Latinos were pivotal in ensuring Reagan won reelection. To this day, Republicans and other conservatives love to quote Reagan saying, “Hispanics are already Republican, they just don’t know it yet.“

(Hey, Reagan wasn’t entirely wrong: George W. Bush and even Donald Trump enjoyed key Latino voter support from those Hispanics who are, indeed, more religious, conservative and likely to be business owners.)

But the one thing I do love is that, because Hispanic Heritage Month is a federally recognized observance, there is lots of great data to dive into.

The Pew Research Center says the U.S. Hispanic population reached 62.1 million in 2020, up from 50.5 million in 2010. It makes up nearly one in five people in the U.S. That’s 19%, up from 16% in 2010 and just 5% in 1970.

That’s a change! Look around, and you’ll see us. We’re here and we’re not the “minority group” we used to be, nor are we the terrifying demographic tsunami that the 2000 Census predicted.

Hispanics are not even a “we” any more than white people are all of a “community” that shares cultural similarities. “We,” like any other demographic group, have more in common with people from our own socio-economic status, seeking out others who are similarly either highly educated or who clock into a shift to work with their hands.

I would enjoy hitting you over the head with statistical data for hours on end, but a perfect composite of Latinos will never emerge are because we are all different.

Sure, we’re mostly U.S.-born, mostly at least partially from Mexico (but with other Latin American countries increasing their numbers). But we don’t all speak Spanish. We don’t all go to church on Sundays.

Hispanic Heritage Month runs from mid-September to mid-October because several Latin American countries celebrate their independence within that time period, so it’s kind of a hard timeframe for most people to keep up with. But if you could, for the next few weeks, engage with Hispanic Heritage Month in any way whatsoever, I promise you won’t be bored.

You could read a book written by a Latino author, watch a Netflix documentary about anything Latinx (Netflix, just as many other entertainment outlets, have curated lists of TV shows and movies) or go to a cultural event in your community — lots of colorful national dance demonstrations are on display at this time of the year.

Better yet, ask your Latina waitress her name, look a lawn care professional in the eye and say “Hello,” or thank someone who is providing you a service you wouldn’t have done for yourself during the COVID shutdowns — essential workers were likelier to be Hispanic and black, remember.

Just whatever you do, don’t ignore Hispanic Heritage Month. It’s not a perfect spotlight on the creativity and energy Latinos bring to this country’s evolution. But it is, I’m now prepared to say, much better than no recognition at all.

Furry Friends + Health Benefits

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Life is precious. We are always looking at ways to prolong and improve our lives. Pets not only give us companionship and unconditional love, they have a key part in the quality of our life. Here are some ways our pets improve our life on a regular basis:

Heart healthy

When you’re home it’s almost impossible to ignore your pet that’s probably begging for your attention. Even if it’s after a long day of work, it’s hard to just sit on the couch or lay in bed without showing your pet some attention. You are more likely to go on daily walks and be more active when you have a lively dog. Even with a furry friend, you are bound to drag a toy across the room for entertainment. This regular activity has been said to help reduce pet parents’ blood pressure and make you less likely to get heart disease.

Natural stress reducers

When petting your dog or cat a relaxation hormone is released that helps sooth and ease any stress, also potentially lowering your blood pressure. Studies have suggested that pets reduce stress more than human support at times. Physiology helps explain why animals are such effective therapists for all of us. Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, resulting in lowered blood pressure and heart rate and, possibly, in elevated mood. People may draw more support from their furry friends and it makes sense. Isn’t it a guarantee your pet won’t judge you? Therapy pets have also become a common service and have long been the trusted companions of people with disabilities.

You’ve got a friend

It’s a great feeling to know someone is always there for you, unconditionally no matter how you feel or look on any given day. And if you are a pet parent then you know what I’m talking about. Pets give a sense of belonging and meaning permitting you to feel less alone in the world. Bonding with an animal can help fill a void with social support and, from dogs in particular, unconditional love. The unconditional love and respect a pet shows makes us feel supported and allows us to be a happier, less negative person.

Socially fulfilling

Face it. Pets are always the center of our attention and whether that means you’re entertained just by watching them or talking about them, present or not, they will always help give you opportunities to connect to people. Pets can also foster human connections for their owners. Take a dog for a ramble and strangers who would never dream of approaching you in other situations will strike up a conversation centered on the animal. Even a mere smile from a passerby is a connection that can brighten your day. They can make us laugh, comfort us when we’re sick or upset, and are always there for us and those we love.

Reduced risk of allergies

Interestingly enough studies have shown that being around pets early in life can reduce the risk of developing allergies. The department of Pediatrics at the University of Wisconsin did a study that found early exposure to dogs reduced the risk of developing some allergy diseases.

Bonus: Exercise buddy

If your pet is a dog, especially an active one that loves walking, that can yield a second, equally important benefit: physical exercise, which is also key to a brain-healthy lifestyle. Brisk walking (at least 3 mph, around 20 minutes per mile) qualifies as moderate-intensity activity.

So if you weren’t already fully gratified by your beloved pet, now you really are. With all the added benefits, no wonder over 77 million dogs and over 85 million cats are owned just in the United States alone! We need them and they need us. It’s a priceless union.

5 Tricks for Less Holiday Stress

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Holidays are meant to be a time of joy, reflection, and celebration with those we care for. However, too often, the holidays turn into a front and center frenzy of running around from one store to another, shopping for the best deal while battling crowds of other holiday shoppers. This year may unfold a bit differently than previous ones but it proves to hold its own in terms of stressors.

That’s why we’re going to share some of our tips to help you make your holidays a little less stressful and a lot more enjoyable! This ensures that “ho, ho, ho” doesn’t turn into “no, no, no,” so you may avoid holiday burnout.

1. Budgets are your friend

Make a budget and stick to it. We’re all stressed out about finances this time of year, with the pressure of gifts, the pandemic, and virtual holidays. Remember to take the time to set a budget for the season and keep yourself accountable. Reducing money-related worries can make a tremendous difference.

2. Stick to your healthy habits

Forging your routine can negatively affect your mind and body can both. If you don’t have time to get to the gym, take a 20-minute walk between Zoom calls, or go for a short scenic drive for the view. If you have back to back work calls as you’re wrangling holiday decorations, make sure your breakfast and lunch are healthy, balanced meals so you never feel like you’re starving.

3. Do things that make you smile

If you don’t love attending a certain holiday parade or tree lighting, maybe this is the year to make a new tradition for your family. On the other hand, if you adore mistletoe, sprinkle more of it around. If you enjoy holiday music, play it loud and sing along – if you can’t stand it, make a different playlist that inspires you. Focus on the positive as much as you can – laughter really is good medicine no matter what the season.

4. Reel in expectations

When families get together, all of those old habits and issues can crop up before the drinks are even served. If you know that your younger sister is going to show up late, take a nap, wake up and complain about everything, don’t expect her to be a gem this year. If your little ones always get high-strung when they’re tired, accept that late-night events are going to be less-than perfect. Expectations can derail events before they even start – and that includes yourself. Don’t expect too much this time of year – sometimes “just as usual” is simply great.

5. Be generous in other ways

It always feels good to give. This is where some “good vibes” stem from. Give your time to a relative or cause in need. Give compliments to cashiers and loved ones alike. Be giving by running an errand for someone who isn’t able to venture out right now or someone with scheduling issues. You can even send an card/e-card to someone who you know may be having a hard time this year.

We’re not kidding, we know the holidays can be as equally delightful as they can be dreadful. It’s important to focus on the parts of the season that you and those you keep close honor and cherish the most. It’s the time to put down some of the things that are weighing you down the most, you’ve had an intense year, you deserve to cut yourself some slack.

Remind yourself to do these simple things in times of stress this season: take 10 deep breaths before you tuck in for the night and first thing in the morning (before checking your phone!) to clear your head and release a little of that holiday stress.

The Pandemic Is Hurting Women

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It’s surprising that women are being the most affected by the COVID-19 pandemic. Why do I say it it’s surprising? Traditionally speaking, in times of economic crisis, the hardest-hit sectors are ones like manufacturing and construction — bands of the employment spectrum traditionally occupied more by men than women. Take the Great Recession, large numbers of jobs vanished in those areas plus financial services and durable goods, helping to earn it classification as a “mancession.”

How is this different?

The staggering employment cliff precipitated by the COVID-19 pandemic has been tougher on women, and in a variety of ways.

Compared to ‘regular’ recessions, which affect men’s employment more severely than women’s employment, the employment drop related to social distancing measures has a large impact on sectors with high female employment shares.

Think about all of the schools and daycares that have been closed. Who is expected to pick up the increase in childcare needs? Mostly working mothers and it will most likely continue until we enter a new wave of “normal”.

Women are facing increased child-care responsibilities, economic uncertainty in low, unequal paying jobs and in some cases are touched by gender-based violence. This is why the snowball effect is hitting women hard and even more so in terms of our mental health.

We seem to be the most affected in terms of job lose, as our jobs are almost 2x as likely to be vulnerable to this crisis. When you take into account that women make up about 40% of global employment, they account for over 50% of overall job losses, mostly made up of the accommodation food services industries.

Enter the ‘she-cession’

If the Great Recession was dubbed the ‘man-cession’, this economic downturn where job losses are affecting women has been dubbed the ‘she-cession.’ We also can’t forget the uncertainty and mixed research around the risks of COVID-19 while pregnant, as well as the affects the virus has on newborns, toddlers and school-going children. Then of course there is concern around access to maternal health care.

The COVID-19 economic downturn has substantial implications for gender equality — both in the workplace as well as within households. Many women work part-time to have flexible scheduling, and many women who work part-time are single mothers. They are the first to be laid off, and for them any loss of income is a very big hit. Most women are in occupations that for the most part are not unionized, and they are not in the type of job where seniority means a great deal.

These are the type of jobs where there isn’t much security of employment. Will those jobs be waiting for them when they come back? Will they lose their health insurance? People talk about good jobs, but lots of women don’t work in that type of job. I think it’s the structure of employment in the U.S. that predicts the result that we see happening now. The pandemic will also help focus attention on the wage gap and what it means for the women who hold certain jobs.

With so much going on, it’s no surprise that anxiety levels and depression would likely be on the rise for women and that immediate intervention is needed.

Support the mental health of women

The COVID-19 pandemic is causing a tremendous amount of stress, fear and anxiety for many people. It’s important that when possible everyone, but especially women, have access to the mental health care resources they need to stay well during this challenging time. It’s imperative that mental health services are available, connect people with private organizations that can provide support, strengthen telemedicine resources (which replace clinic visits) and facilitate other well-being supports to help women successfully cope.

That can look like…

  • Getting back to work and safely – while removing the massive strain on women
  • Empowering women from marginalised communities, racialized groups, and those with disabilities
  • Putting an end to discrimination of women in the workplace. We cannot afford to lose skilled labour
  • Putting in place measures to ensure the pandemic does not reverse decades of progress in women’s, children’s, and adolescent’s health
  • Paying attention to gender-based differences that can be overlooked during a public health emergency
  • Increasing the visibility of female based support groups
  • Encouraging women to speak out if they are having difficulties coping and asking

Nothing will improve overnight but it’s a process we can all work through together. If there’s any silver lining it’s perhaps that the world at large, and America especially, take a good hard look at how we treat the women in our society when times are tough. The mental health impacts of the coronavirus are real, significant, growing and must be addressed to limit any additional harm.

Do you or someone you know need someone to talk for support? Help is here at the National Alliance of Mental Illness (NAMI), COVID-19 Mental Health Support, and more. Don’t wait until it’s too late, reach out now.

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Spread the Soulrenity!