Sleep is a crucial element of mental and physical wellbeing for kids. Children who are over-tired are more prone to tantrums, have a difficult time focusing or concentrating in school and exhibit defiant behavior in general.  Lack of sleep can also lead to lowered immune system functioning and increased susceptibility to illness, leading to more frequent absences.  Sleep hygiene is one of the most important components of overall health. Once in a good routine, persons and families will see noticeable positive behavior changes.

• Keeping a sleep schedule even during the weekendshelps children thrive as it allows them consistency and predictability from which they feel safe and secure.
• Starting at birth, begin a sleep routine of bath, bottle, bed.  This can continue into school age and be a nice time for caregivers to connect in a quiet, calm and screen free way with their children.
• Preserving this night time routine can also set the stage for important discussions to take place as the child ages.

When the child knows caregivers prioritize setting aside time to be with them in quiet or conversation the child is more likely to feel safe bringing up concerns and joys of the day, creating an atmosphere of connection and trust between parents and children.

Our culture rewards hard work. Meeting and exceeding expectations should be rewarded, and it’s inspiring to watch people live in the fullness of their potential. But, if you read up on the successes of many prominent names – such as Bill Gates (Microsoft), Sheryl Sandberg (Facebook), Tim Cook (Apple)  – a common denominator is that they learned the importance of taking time off.
Unlike previous times in history, our society doesn’t hold space for taking a day off. Just a few generations ago, a person wouldn’t be able to buy gas on a Sunday. Now we have merchants open 24/7/365. This convenience can become dangerous: as the world is available all of the time, we begin to believe that we should also always be accessible. 

Time off, time away, and time asleep are not hours wasted. In fact, science says that we function at our optimum when we include regular rest intervals. The brain needs a chance to process the day, week and year in order to be able to take on new information or create new ideas.

Rest is critical to mental and physical health. Those who sleep less have higher rates of depression; meanwhile those who struggle with depression have a much harder time falling – and staying – asleep, creating a sense of unrest that perpetuates the cycle.

The brain and body need time to reflect. Optimally, we need to give over a day each week to wind down, set aside for relaxation. If that seems impossible, begin by breaking it down into chunks each day. Spend a few hours each day connecting with others, listening and sharing with them about more than the general maintenance tasks of life. This makes it easier to find deeper appreciation for the world and your life. Perhaps start with prioritizing family dinner around the table to allow time for sitting and debriefing. If weeknights are too busy, find time together during the weekend for a family dinner, game, or walk.

This sense of appreciation creates a habit of seeing goodness and will in turn inspire you to return to your work and service to the world with renewed energy and focus. 

While the turn of the calendar often provides inspiration for life changes, tackling an entire list of goals often can overwhelm us after a short period of exerted effort. Instead, make one small, meaningful change that can start the domino effect. Here are a few suggestions from our therapists:

Holly Schweitzer Dunn: Be consciously kind. Understanding how you impact the people and environment around you will change the way you experience the world; and, 2017 needs more kindness.

Landon Dunn: Create space for stillness. The small practice of slowing down for intentional silence can reap huge benefits.

Jenelle Hohman: Greet your children with mindfulness. After school, ask specific questions about their day and provide them a safe, loving, low-stress environment when they come home.

Jayne Williams: Make the first thoughts about yourself and others with kindness. Our knee-jerk opinions can be the result of tiredness or frustration and often aren’t a true reflection of our feelings.

If you’re ready to give focused attention to the needs of your body, begin with an initial assessment appointment with Landon. Together you will craft a plan to make adjustments for proper nourishment and movement. For some people, labs are an option to get a better picture of your current state, measuring levels of vitamins, minerals or other indicators of impaired health.

 A Functional Health Approach

Since the inception of MBHA, we’ve said mental health is directly connected to our physicality. One does not drive the other, but rather it’s a mutual relationship between our brains and our bodies. One speaks, the other responds. Often in our practice we hold appointments centered on the mind, with some conversation related to how we might feel the effects of our mental state in our bodily experience.

Beginning in January, Mind Body Health Associates will offer a clinical approach to examining the condition of our body and exploring changes available that are proven to have positive effects on our mental health.

Therapist Landon Dunn, LISW, LICDC, completed his year-long training with the Institute of Functional Medicine will now offer an individualized approach to working with you toward healing the body of chronic conditions which often create psychosomatic barriers to alleviating stress and experiencing a sense of well-being.

Functional Medicine is a systems-based approach to health, which takes into consideration the behavioral patterns that are reflected in familiar measurements of blood pressure, insulin or hormonal levels, and hours of sleep. Rather than trying to alleviate the symptoms, a functional health approach aims to get at the root cause of ill-ness and make appropriate changes.
Landon, working with your doctor (or a trusted referral), will begin with assessments to better understand your current situation. While dietary and exercise recommendations are often a part of the plan, this is not a “diet” but rather a fundamental way of listening to the needs of your body and mind and learning how to respond. With a deeper understanding of how your mind and body communicate, you will unlock new pathways to healing.