{"id":32646,"date":"2021-03-31T08:12:30","date_gmt":"2021-03-31T12:12:30","guid":{"rendered":"https:\/\/mygardyn.com\/?p=32646"},"modified":"2021-08-28T09:08:10","modified_gmt":"2021-08-28T13:08:10","slug":"focus-on-mental-health-5-practical-tips-for-changing-habits","status":"publish","type":"post","link":"https:\/\/mygardyn.com\/blog\/focus-on-mental-health-5-practical-tips-for-changing-habits\/","title":{"rendered":"Focus on mental health: 5 practical tips for changing habits"},"content":{"rendered":"\t\t
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Making a change in any area of life can be a challenge.\u00a0<\/p>

Yet focusing on establishing good habits instead of obsessing over bad choices is one of the keys to success when shifting from a life that\u2019s barely manageable to a journey full of adventure and longevity.\u00a0<\/p>

In our final segment of National Nutrition Month, we focus on the relationship between nutrition and mental health and how to successfully maneuver through the highs and lows of making a major lifestyle change. With guidance from Seida Hood, licensed clinical social worker (LCSW), CEO, and Clinical Director of From the Heart Counseling<\/a>, we explore practical tips to move forward into a thriving life.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\u201cThere\u2019s definitely a link between mental health and nutrition,\u201d says Seida. \u201cIt\u2019s not uncommon to fall into unhealthy habits of emotional eating, and it\u2019s important that you give yourself credit for starting the process.\u201d<\/p>

Getting down into the trenches with her clients, Seida\u2019s approach to managing change starts with setting expectations, being flexible, managing emotions, and establishing boundaries.<\/p>

\u201cFirst and foremost, offer yourself some grace because what you\u2019re embarking on is often unknown (or uncomfortable) territory,\u201d said Seida.<\/p>

\u201cWe really underestimate how hard it is to start something new, especially when it comes to changing our relationship with food.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Seida Hood LCSW, CEO, and Clinical Director of From the Heart Counseling (Photo courtesy of Seida Hood)<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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We hope these practical steps from Seida will help you on the journey to living a whole life – in body, soul, and mind.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Set healthy expectations and be flexible.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Change is a time to be flexible, and if one approach doesn\u2019t work, don\u2019t be afraid to try another.\u00a0Seida also encourages clients to take into consideration their season of life (literally and figuratively).<\/span><\/p>

\u201cIf you\u2019ve decided running is your workout of choice, fantastic! Be willing and flexible to make changes during this endeavor if you jump into a routine smack dab in the middle of winter.\u201d<\/p>

For example: run outside on mild days and opt for gym\/indoor treadmill workouts on dangerously cold days.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Expect to manage some emotions.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Appreciate where you are in the process. Remind yourself how far you\u2019ve come, the importance of being willing to change, and how you\u2019re talking to yourself.<\/p>

\u201cA lot of people, especially women, after they\u2019ve had children, go through an element of self-loathing,\u201d explains Seida. \u201cYet changing the narrative and recognizing how much your body has done for you over your lifetime can help you love your body at every step of the journey.\u201d\u00a0<\/p>

Emotions will inevitably come into play and vary, so coping skills must ebb and flow during the process of growth and change.\u00a0<\/p>

\u201cBreathe and remind yourself that every step you take is a valuable part of the process.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Set boundaries in sharing.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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With over 445 million posts tagged #fitness on Instagram, our world of social sharing and \u201cdocumenting\u201d a wellness journey can be intimidating and mentally self-sabotaging from the get-go.<\/p>

\u201cIt\u2019s okay to have boundaries when it comes to sharing,\u201d explains Seida. \u201cEither option (social sharing or keeping a lifestyle change private during the process) is acceptable and completely up to you.\u201d<\/p>

Seida suggests mapping out what you will share and what you will not with friends, family, acquaintances, and strangers.<\/p>

\u201cAsk yourself, \u201cWhat am I willing to share?\u201d and \u201cWhat questions will I decline to answer?\u201d<\/p>

Defining boundaries and knowing when it\u2019s too much can be established with a therapist or trusted friend who understands your intent and wishes. Simply mapping out a response to basic questions like \u201cWhy won\u2019t you have an extra slice of cake? or \u201cYou\u2019re working out again?\u201d can help stave off potentially stressful interactions.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Reframe your definition of \u201cfailure\u201d.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Did you know that plastic surgeon Maxwell Maltz coined the idea that it takes a person 28 days to develop a new habit?<\/p>

Indeed, after observing amputees adjust to the loss of a limb, Maltz reasoned if the average time to come to terms with a considerable change in his patients (21 days in Maltz\u2019s study) then the amount of time should ring true for any major shift in habits.<\/p>

Yet, how can that random assessment apply to everyone?<\/p>

This controversial theory has many questioning how planting that mindset helps or harms the success rate of people on a new journey to wellness. Thankfully, understanding the psychology of health is a rising specialty that examines the biological, social, and psychological ways our choices are made regarding our health. In a 2010 study<\/a> from Research Associate in Health Psychology, Dr. Phillipa Lally suggests individuals can range from 18 to 245 days to form a new habit and stick to it.<\/p>

Falling off the \u201chealth wagon\u201d, especially during the first few months of change, is not uncommon. Seida urges her clients to reframe the way they see failure to avoid getting caught up in a pattern of perfectionism and perfect timing.<\/p>

\u201cSo you tried it and it didn\u2019t work out – but what<\/i> didn\u2019t work?\u201d Seida reflects. \u201cIf you\u2019ve messed up a bit, take a mental reset before trying again and be okay with not jumping back in right away so you can assess and evaluate the process.\u201d\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Position yourself for success.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\u201cIf there\u2019s one element that adds to success when going through major lifestyle change, it\u2019s a squad of friends who understands you and will be in your corner when you need support,\u201d says Seida of true connection with friends who help you regroup and provide a critical push when you doubt yourself.<\/p>

\u201cA collective group that listens with genuine encouragement can help you feel grounded, connected, and love the skin you\u2019re in.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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To learn more about Seida Hood<\/a> and her mission to help women recover from crisis, develop practical coping skills, and flourish in life, visit From the Heart Counseling<\/a> and The Pink Emerald Collective<\/a>.\u00a0<\/p>

Disclaimer: Articles, interviews, and suggestions featured on the Gardyn website should never be used as a substitute for professional medical and\/or mental health advice from a licensed doctor and\/or clinician. Please contact your preferred health provider for personal care and treatment<\/i>.<\/i><\/p>

If you are experiencing suicidal or harmful thoughts toward yourself or others, please seek immediate emergency treatment.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Maneuvering through the highs and lows of making a major lifestyle change is challenging. With guidance from Seida Hood, licensed clinical social worker (LCSW), CEO, and Clinical Director of From the Heart Counseling, we explore practical tips to move forward into a thriving life.<\/p>\n","protected":false},"author":2,"featured_media":32659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[174],"tags":[184,227,176,228,158],"class_list":["post-32646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness","tag-health-goals","tag-mental-health","tag-nutrition","tag-therapy","tag-wellness"],"acf":[],"yoast_head":"\nFocus on mental health: 5 practical tips for changing habits - Gardyn<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mygardyn.com\/blog\/focus-on-mental-health-5-practical-tips-for-changing-habits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Focus on mental health: 5 practical tips for changing habits\" \/>\n<meta property=\"og:description\" content=\"Maneuvering through the highs and lows of making a major lifestyle change is challenging. 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