Everything You Need to Know About a Mental Health Coach
What Does a Mental Health Coach Do? Mental health coaches support and guide individuals looking to improve their emotional well-being. They focus on enhancing skills such as self-awareness, problem-solving abilities, communication skills, and resilience. Through regular meetings with the client, the coach helps the individual identify thought patterns that may be causing them distress or difficulty in their lives. The aim is to develop new strategies that allow you to better manage your emotions and find healthier ways of coping with life’s challenges. Coaching takes a more forward-looking approach than traditional therapy, which tends to focus on exploring past experiences to understand present behaviors. Instead of delving into the causes of distress or difficulties in life, the coach encourages clients to take actionable steps toward achieving their goals while also developing an understanding of what triggers certain behaviors or thought patterns. This allows clients to gain insight into why they might be feeling overwhelmed or anxious and work on strategies for managing these feelings. Mental health coaches are a great resource for anyone looking for guidance in improving their overall well-being and navigating life’s challenges in healthy ways. Whether you’re struggling with depression, anxiety, addiction, stress management issues, relationship problems — or anything else — working with a professional mental health coach could be just the thing you need to start your journey towards better emotional well-being and lasting change. If you think working with a coach could benefit you on your unique journey, don’t hesitate to reach out to Wellavi today. How Do Mental Health Coaches Differ From a Therapist? Mental health coaches and mental health therapists have some similarities in terms of the services they offer, but there are also some key differences. A mental health therapist tends to focus more on exploring past experiences, behavior patterns, and thought processes — delving into the root cause of mental health issues. They often use psychotherapy techniques such as Cognitive Behavioral Therapy (CBT) to help clients gain insight into their mental health. In contrast, mental health coaches focus more on actionable steps to help individuals reach their goals and develop new skills for better mental well-being. Rather than exploring past experiences or issues, they look towards the future — helping the client set achievable goals while providing guidance and support to reach them. This can include teaching relaxation methods, coping strategies, time management, and other mental health-related skills. Ultimately, mental health coaches and therapists have unique benefits as mental health resources — depending on the individual’s needs and lifestyle. Some people may find more benefit from talking therapy, while others may find mental health coaching more beneficial. Do I Need a Mental Health Coach? If you’re feeling overwhelmed by mental health issues such as depression, anxiety, addiction, or relationship problems, then working with a mental health coach can be an effective way to navigate these feelings and develop healthy coping strategies. Working with a mental health coach allows the individual to gain clarity and insight into their mental health — helping them develop a plan of action to achieve better mental well-being. It’s important to consider whether this type of service would benefit you before reaching out to a mental health coach. Do your research on mental health coaches in your area and see if there is someone you connect with — someone who understands your mental health challenges and can provide the type of guidance you need. What Benefits Can I Expect From Working With a Mental Health Coach? Mental health is an important part of our overall well-being, yet sometimes it can be hard to manage. When the stresses of life become overwhelming, a mental health coach may be able to provide the guidance and support you need to get back on track. But what exactly are the benefits of working with a mental health coach? Let’s explore. Increased Self-Awareness One of the main benefits of working with a mental health coach is that they can help you better understand yourself and your needs. By talking through your experiences and emotions, you will be able to get in touch with yourself on a deeper level. This increased self-awareness can help you develop healthier coping mechanisms and identify triggers that cause distress so that you can take proactive steps to avoid them in the future. Set Goals Another benefit of working with a mental health coach is that they can help you set achievable goals for yourself. A good coach will work with you to create realistic, measurable, and time-bound goals so that you have something concrete to strive for as you work towards achieving better mental well-being. Working on these goals together allows you to break down complex tasks into smaller steps, making them easier to accomplish while still pushing yourself toward success. Develop Coping Skills The final benefit of working with a mental health coach is that they can help you develop effective coping skills for managing stress and difficult emotions. Everyone has different techniques that work best for them. Some people find comfort in mindfulness activities like meditation or yoga, while others prefer more active methods such as running or going for walks outside. A mental health coach can help identify which strategies work best for each individual so they are better equipped to handle future challenges in life. Working with a mental health coach offers numerous benefits including increased self-awareness, goal setting, and developing effective coping skills. By taking proactive steps towards improving your mental well-being, such as seeking out professional support from a qualified coach, it is possible to unlock your full potential and lead a more balanced life. If you feel overwhelmed or struggle with difficult emotions, consider reaching out today. That small step could make all the difference in helping transform your life from one struggling with poor mental health into one full of joy and hope. Prepping for a Mental Health Coaching Session A mental health coaching session is an invaluable opportunity to improve your life and achieve your goals. It can be daunting to think
Why Learn New Things? To Keep Your Brain Healthy!
When you’re young, you’re constantly learning new things. That’s because, by nature, there’s so much you don’t know yet. Simply going about your daily life, your brain absorbs new information and skills. But as we age, it’s easy to get stuck in the same routines on autopilot. And, unfortunately, when we’re on autopilot, our brains don’t have to work as hard. So, even though our brains could really use the extra challenge and boost of health as we grow older, we actually make it work less! When your brain works less, overall brain performance may decrease—like memory, concentration, and problem-solving.¹ How can you maintain and improve brain performance as you get older? Today we’re exploring one habit that can drastically improve brain performance: learning new things. Learning new things on a regular basis is key for brain health.² We will cover why learning new things is so important, how it can improve brain performance, and how to get into the habit of always learning new things. Why is learning new things so important? Learning new things makes you magnetic. See, when you’re always learning something new, you always have something to talk about and something to offer. Learning new things can also help you stay relevant in a rapidly changing world. While all of that is fantastic, the importance of learning new things goes beyond social skills and career performance. One study showed that learning new things may help reduce stress.³ How? When you’re learning new things, your brain is occupied. You don’t have the space to ruminate, and you aren’t focusing on your stress. Learning new things can also help improve confidence and even give you the exact skills you need to solve a problem and reduce stress. It’s hard to feel anxious or insecure when you’re picking up a new skill. How does learning new things improve brain performance? Science has shown that learning new things is at the heart of brain performance. When you learn a new skill, your brain forms new neural pathways.⁴ Neural pathways are the connection between neurons in your brain; every thought you have is a neural pathway. As you learn new things, you’re literally growing your brain’s capacity and increasing brain performance. A lot of people believe that once you reach adulthood, it’s difficult to form new habits and beliefs, but science has proven the opposite. It turns out the human brain is very malleable at any age.⁵ While it takes more commitment when you’re older, improving brain performance at any age is possible. One of the best ways to do that is by learning new things. What’s the best way to learn new things? OK, you know learning new things is important, but how can you make learning new things part of your routine? It’s common to feel stuck when you want to learn something new, but you don’t have to stay stuck. With a little creativity and commitment, you can get into the habit of learning new things on a regular basis. Let’s dive into five steps you can take to make learning new things part of your routine: Travel Travel as much as you can. It forces you to learn new things, which can improve brain performance. It doesn’t have to be extensive (expensive!) travel. Simply spending some time in a new town near your own can help you form new neural pathways and help you develop new skills. Whether you’re navigating new terrain or trying to find a restaurant, your brain is working more than usual. Bonus: Add an activity you’ve never done before—like surfing, skiing, or learning to cook something new—and your trip will be jam-packed with brain boosters. Pick up a hobby Most of us have at least one hobby we’ve wanted to try but haven’t made the time for. Whether it’s dancing, painting, or writing poetry, block off just one hour per week to experiment with a new hobby. Sign up for a class or do it with a friend to create accountability. Practicing a new hobby creates new neural pathways and improves brain performance. Learn a foreign language Many dream of learning a foreign language but have yet to do it. Even if you never become fluent, practicing a new language is a great way to exercise your brain and improve brain performance. Choose a language learning app and commit to just 30 minutes, three times a week, to start. Think of it as a brain workout rather than putting pressure on yourself to become fluent. Whether you fall in love with the language and pursue fluency or not, you’ll be learning something new, even if it’s just a few words. It doesn’t have to be all or nothing. Try a new recipe Continuing education One sign you’re in the right career is that you’re still excited to study your craft. The secret of many experts and top performers is that they never stop learning. There’s always more to learn in your chosen field. If you work in marketing, take a course in copywriting or SEO. If you’re a graphic designer, sign up for an art class. If you work in hospitality, take a wine course. Signing up for a class or course can help you stay accountable. Continuing education will exercise your brain, improve your skills, and expand your career. It’s a win-win-win. Final Thoughts on Learning New Things When you want to learn something new, the most challenging part is getting started. It takes around 66 days, on average, to form a new habit, so don’t get discouraged if you don’t hit a groove with learning new things right away.⁶ Simply get in the habit of seeking out new things, even if only occasionally, to start. Once your brain gets into the habit of pursuing new skills rather than sticking to what you know, wanting to learn new things may become part of who you are. Always remember that the latest science shows the human brain can change and grow at any age. Don’t let your stage of
The Positive Effects of Nature on Mental and Physical Health
Most of us find being outside in nature to be calming and relaxing. But what does the science say? Are there any documented health benefits from spending time in nature? In short, yes! Peer-reviewed research has found various forms of nature therapy (also called ecotherapy) to be an easy and relaxing way to improve your mental health — and by extension, your physical health. In this guide, you’ll learn about the evidence for nature therapy, how to incorporate time in natural environments into your routine for better health and wellness, and more. How Does Nature Help Your Mental Health? Studies suggest that nature bathing, forest therapy, and related practices can relax your mind and body, lower stress, decrease blood pressure, improve mood, reduce depressed and anxious feelings, boost attention, and increase sleep quality. That’s a lot! To help motivate you to start spending more time in nature, let’s take a closer look at how each benefit works. Nature Therapy Relaxes Your Nervous System To better understand how nature can relax you, let’s first look at the opposite of relaxation. When you’re stressed out, your heart rate and blood pressure increase — this is your sympathetic nervous system’s way of preparing for conflict, also called a “fight-or-flight” state. Chronic stress is associated with cardiovascular and other health problems.¹ When you’re relaxed, however, your parasympathetic nervous system takes over, resulting in lower blood pressure, slower heart rate, and the ability to rest and recover.² Aaah. This is where nature comes in handy. Two peer-reviewed studies have found that exposure to a forest landscape (walking in the forest or viewing foliage) for 15 minutes significantly decreases sympathetic nervous system activity and increases parasympathetic activity.³ Forest Bathing May Reduce Stress Hormones Hormones like cortisol and adrenaline are part of your body’s natural stress response. Elevated levels of stress hormones help prepare your body and mind for conflict. Unfortunately, research suggests that prolonged, heightened stress hormones are associated with decreased mental and physical health and lower resiliency.⁴ One way to help? A 2019 review and meta-analysis including 22 different studies found that most groups engaging in forest bathing had significantly lower cortisol levels compared to control groups.⁵ And a separate 2010 study found that forest bathing significantly reduced levels of adrenaline and noradrenaline (a related stress hormone) in both men and women.⁶ Nature Therapy Can Lower Blood Pressure and Heart Rate High blood pressure is a risk factor for health problems including heart failure, kidney disease, and more.⁷ And evidence suggests that chronic stress is a leading cause of high blood pressure — an excellent example of how your mental health can also affect your physical health.⁸ In a 2017 review of 20 separate studies, forest bathing resulted in lower systolic and diastolic blood pressure compared to exposure to non-forest environments.⁹ The review also found that forest bathing lowered heart rate, which, like blood pressure, is also affected by stress levels. Time in Nature Can Improve Mental Health, Depression, and Anxiety Stressful events and chronically high stress levels are associated with an increased risk of depression, anxiety, and other mental health issues.¹⁰ While the research on nature therapy and long-term mental health benefits is still in preliminary stages, the early evidence on short-term mental health outcomes is promising. According to a 2019 systematic review of 14 studies, nature therapy significantly increased measures of positive emotions and decreased negative emotional responses, including:¹¹ More vigor Fewer feelings of depression Lower tension and anxiety Diminished fatigue Decreased confusion Less anger and hostility And a 2022 study involving 20 middle-aged men found that forest bathing increased serum serotonin levels, which may help prevent depression.¹² Exposure to Nature Supports Attention and Alertness Some neuroscientists have suggested that a lack of contact with nature in childhood is one factor that contributes to increasing rates of ADD and ADHD.¹³ Developing children who spend time in nature regularly may have:¹³ Fewer traits associated with ADD or ADHD Better concentration Increased social skills Heightened motor skills Research also indicates that kids diagnosed with ADD or ADHD who spend more time outside in green spaces have symptoms that are less severe and perform better on diagnostic tests compared to children with attention deficit issues who don’t go outside as often.¹³ In a 2018 study that measured the brainwaves of adults walking in a bamboo forest compared to an urban environment, researchers found:¹⁴ Forest bathing increased alpha waves, a brain pattern associated with alert, wakeful, yet calm states. Walking in the bamboo forest also resulted in higher levels of beta waves, which relate to an active, attentive brain state. In contrast, walking in the city lowered alpha and beta waves compared to the bamboo forest, indicating less alertness, calmness, and attentiveness in study participants. Forest Bathing May Improve Sleep Quality Several independent studies have found that spending time in nature can enhance sleep quality and help people stay asleep longer. In a 2022 study of medical workers exhausted during the pandemic, time in nature significantly increased workers’ sleep duration by over 40 minutes (12%) following the therapy.¹⁵ And a 2019 study of patients being treated for gastrointestinal cancer found that forest bathing increased sleep efficiency and lengthened sleep duration by over 30 minutes.¹⁶ A 2020 trial found that women going through menopause and experiencing insomnia experienced lower cortisol, increased sleep deficiency, less waking up after falling asleep, and increased total sleep time following a six-day forest bathing program.¹⁷ Finally, in a 2022 study of middle-aged men, a weekend forest bathing program resulted in feeling more refreshed and reduced feelings of sleepiness in the morning.¹² How Does Nature Therapy Work? According to scientists, the remarkable mental and physical health benefits of nature therapy probably relate to our ancestral history. As a species, we’ve spent over 99.99% of our time living in nature, and less than 0.01% of our history has occurred in modern environments.¹⁸ Accordingly, we need natural environments for our best mental and physical health. Our attraction to the beauty of nature isn’t just a preference but an important instinct that