Peak brain health and optimal wellness lie within the Four Circles of a whole life approach (Amen Clinics).
At all times, and most significantly when things feel out of our control, confusing and unpredictable - such as during this pandemic - we must remember the importance of focusing on what we CAN control; what we CAN understand.
We can control our own thoughts and behaviors and understand the biological, psychological, social and spiritual solutions, to actively improve OUR OWN health and wellness.
We can live a joyful life - our best life - despite circumstances we find challenging by incorporating and optimizing the Four Circles of a Whole Life: Psychological, Biological, Social and Spiritual.
Let’s break it down.
1) Psychological Circle
Just as you are disinfecting surfaces, your hands, more than ever - you need to disinfect your thoughts! ANTS (Automatic Negative Thoughts) contribute to so much of your daily stress, and they cause anxiety, depression, anger. Why? Because these thoughts are lying to you! ANTS make you mad, nervous, feel like you are losing control, and they hurt you and make you sad. If you never challenge or question these thoughts, you believe them. But, you can train these thoughts to be positive and hopeful.
TRY THIS: The next time you feel hurt, sad, angry, out of control, nervous, anxious, stressed - write down your thoughts, what you are thinking. Then ask yourself these questions: Is what I am thinking TRUE? Can I know it’s absolutely true? How do I feel when I have the thought? How do I treat other people when I have this thought? Who would I be without the thought?
2) Biological Circle
You’ve heard it all before: exercise regularly, sleep well and eat properly. Let’s break this down!
TRY THIS: Choose at least one suggestion in each category (exercise, sleep, nutrition) to implement into your weekly routine. Write these down! Post them somewhere you see them everyday - fridge, bathroom mirror,…
Exercise:
Set a goal of 10,000 steps per day.
3-4 times a week do some aerobic activity such as a fast walk (“walk like you are late” - as Dr. Amen says). You can start at 15 minutes of fast walking, and work your way up to 30 minutes.
If you are feeling adventurous, you can try burst training (example: walk 4 minutes then run 1 minute). For a sample burst training workout and to read more on the benefits of burst training, see: https://www.amenclinics.com/blog/walk-your-way-to-mental-health/
Practice some form of balance exercise, controlled movement, a few times a week. Examples of this are yoga, tai chi. Currently, there are many classes and videos available online so you can practice in your own home.
Find an activity you enjoy! Hiking, swimming, cycling, boxing, dancing, kayaking, anything active!
Sleep:
Sleep affects our mood, memory and ability to concentrate. If your sleep amount, schedule, quality are not adequate, the first thing you can do is write down the things you think are affecting your sleep. Examples: inactive during day, going to bed at different times and waking up at different times (lack of routine), eating high glycemic carbs before bed, consuming caffeine later in the day, bedroom is not dark enough (affecting circadian rhythm), alcohol consumption, pain, stress, noise, trouble falling asleep, trouble staying asleep, and so many more. Once you have determined what you think is affecting your sleep, we begin to find ways to overcome these concerns and create a sleep routine conducive to a restful, adequate sleep. Contact krista@peakbrainhealth.com for FREE guidance in establishing your sleep routine.
Decreasing alcohol consumption and eliminating caffeine consumption (particularly after 3pm) can help with sleep.
Natural supplements can also be helpful. Melatonin (naturally produced in our bodies) can help you to fall asleep. Others can help you to stay asleep longer for a more restful and rejuvenating sleep. Some supplements can only be taken for limited time periods or can interfere with medications. Please ask a professional for guidance.
Nutrition:
Did you know that your brain is 80-85% water? So if you are dehydrated it is bad for your brain. You need to drink plenty of water each day for overall health and wellness, and to keep your brain functioning optimally. How much water?
Here are some basics that you have heard many times before. How about you choose a few to try? Are you ready to cut down on fast food, decrease your sugar intake, cut out diet sodas, and begin consuming more high fibre carbs (whole grains) and green leafy vegetables? Your body and mind will thank you!
For some excellent nutritional information, check out “Dr. Amen’s 10 Simple Food Rules to Guarantee a Healthier Life” at https://www.youtube.com/watch?v=DZZcfld1-dQ
In biology, we study pathogens, viruses, bacteria… more commonly known as “germs”. Washing your hands frequently is a really good way to avoid picking up germs, particularly illness-causing germs, and carrying them with you. Just as you need to disinfect your thoughts (Psychological Circle), you need to disinfect your hands.
3) Social Circle
We are social beings. Your health and wellness is greatly affected by your social circle. You need to be sure that during this time of limited connection with others, due to pandemic restrictions, that you are connecting with people who encourage and support you to be the best version of yourself. Who you spend the most time with is who has the greatest influence and impact on you, your growth, and who you will become. Who are you spending your time with?
Although we feel isolated at times, you need to connect ‘safely’ with people. You can connect with loved ones, family and friends via phone, video chat, in-person outside (if your region allows for outside socially distanced visits), and any other way your area currently allows social connection during the pandemic. Who are you connecting with?
You can also join any number of online clubs, groups, classes that suit your interests. These are available (many for free) on Meetup at https://www.meetup.com/ or Eventbrite at https://www.eventbrite.ca/ or https://www.eventbrite.com/ and many other sites including Facebook. You could also start your own group!
TRY THIS:
Write down (a) Who you are spending most of your time with (b) Who you are connecting with regularly (in-person, by phone, video chat) (c) What groups you are involved in currently that appeal to your interests.
Then, put a “+” next to the positive social connections (those who encourage you to be the best version of yourself) and a “ -” next to the questionable social connections. Make changes to your social circle, if necessary.
Write down (a) Who you would like to/should spend more time with (b) Who you would like to/should connect with more often (c) Clubs, groups classes you would like to join/start to improve your social circle. Make changes if necessary.
4) Spiritual Circle
Who are you? Why are you here? Why are you on this planet? What are you meant to do, to contribute? So many questions… To even begin to think about this, you need to be able to temporarily clear your mind of the everyday stuff: to-do lists, stress at work/school/home, ANTs (Automatic Negative Thoughts),…You can accomplish this with some deep-breaths, a guided meditation, some journaling, hand-warming. Once you have calmed your thoughts, ask yourself:
Do I have a sense of meaning and purpose? Or, do I feel I need to discover my meaning and purpose, why my life matters?
Do I have a connection to a higher power? Who am I accountable to?
What is my connection to past and future generations?
Values… what are mine? Do I need to clarify them? Am I living true to them?
TRY THIS: The spiritual circle can be the most difficult and challenging for some. That is ok. Do not judge, do not allow the ANTs to enter and take over. Do what you can with the questions above, and feel good about it. Celebrate you.
You can take the steps toward improving your own health and wellness, by using some of the tools in the Four Circles of a whole life approach (based on Amen Clinics Four Circles). You have the control. The current unpredictable world pandemic situation does not have to negatively affect your personal health and wellness. It all starts with you!
Krista Hill
Certified Brain Health Practitioner, Amen Clinics
Resource Links:
https://www.peakbrainhealth.com/all-services and https://www.peakbrainhealth.com/contact-us - Peak Brain Health is an outpatient health and wellness clinic providing customized, science-based and proven brain health approaches to patients of all ages. At Peak Brain Health, it all starts with you. We use a holistic approach, looking at your biological, psychological, social and spiritual influences to get a complete picture of who you are as a person. We provide the tools and services you need to feel confident, complete and hopeful for the future. We are dedicated to helping you find the answer to you.
https://www.wellcan.ca/ - WellCan offers free well-being resources to help Canadians develop coping strategies and build resilience to help deal with uncertainty, mental health and substance abuse concerns during the COVID-19 pandemic.
https://ca.portal.gs/ - Wellness Together Canada connects you to mental health and substance use support, resources, and counseling with a mental health professional.