Tag: Matters

  • Thanks for the Stuff that Isn’t Just Stuff and Gratitude for What Matters Most

    Thanks for the Stuff that Isn’t Just Stuff and Gratitude for What Matters Most

    Barry Boyce, Mindful’s founder, reflects on the ravages of Hurricane Sandy in 2012, and is thankful for people who remember what matters most, especially in trying circumstances. 

    Something I’ve always loved about Thanksgiving is that we’re mostly thankful for the people (and some good food) and not for “the stuff.” Even with the attendant commercialization that marks the official beginning of The Holiday Season, this brief pause seems to focus on what matters most. 

    For a seemingly increasing number of people the blessed four-day weekend at this time does seem to involve some retail hysteria, but for many families I talk to, it’s still a few days that are focused on the most basic of values. One of my most favorite Thanksgivings was two years ago when I found myself alone with my mother at her nursing home. In a conventional sense, there may have been little for either of us to be thankful for. Her circumstances were reduced, the food could hardly be described as tasty, and other family members were in far flung places having their own Thanksgivings. 

    And yet, we were thankful. Thankful for the company, and just to be breathing air together. We took a long ride in the countryside and my mother opened up and talked about her own mortality in a way she had not before. That too was a thankful moment. We can give thanks for those times when we can be open with someone else about fears and thoughts that by custom we’re not supposed to reveal. Shortly after the next Thanksgiving, my mother did indeed die. I’m ever grateful for that last Thanksgiving with her and the frankness of the conversation 

    This year, I’m particularly inspired by the example of the clothing designer Eileen Fisher and the response of her company to the predations of Hurricane Sandy. Fisher, who launched her business in Tribeca in 1984, made a quality-of-life move upriver to the lovely, un-hectic bedroom community of Irvington in 1992. Known for being a values-conscious retailer and employer (and a mindfulness meditator), by all accounts Fisher has treated her people well, kept her eye on environmental values, and been very community conscious. Her spacious riverfront headquarters includes a second-floor space for yoga and whatnot and a ground floor space where a meditation group has been gathering during off-hours for a few years. 

    On the Monday morning Sandy hit, Fisher’s headquarters filled with water to the height of two file cabinet drawers in some places, her facilities manager told the New York Times. The large plate glass window of her nearby retail store and community gathering space were shattered by the storm. A strikingly beautiful red couch went floating freely and relocated itself to another part of the store. Mud was everywhere in headquarters and store alike. The company’s New Jersey warehouse was shuttered, as was the Manhattan design center, power was spotty, transportation was hampered by gas shortages, shipments were frozen. 

    Twelve dumpster-loads and eight mobile storage units of goods were damaged, to the tune of $1.5 million. And yet Ms. Fisher told the Times, “It was just stuff.” 

    Her composure and equanimity are inspiring, not to say that of her staff, who mobilized on all fronts, to make sure not only that a cleanup could begin quickly and the engine of commerce set in motion again, but also that employees could be paid and offered interest-free loans or advances if they needed cash during the crisis. With few desks to inhabit, they cadged meeting space where they could and car-pooled to save on gas. While everything is far from in full working order weeks after the storm, Eileen Fisher is back in business.

    As Stephanie Clifford wrote in the Times, there was “an almost out-of-body detachment on executives’ part to see past the emotion of sewage-soaked shirts and stained rolls of fabric to the prize of reopening a ravaged business.” That’s a great description of resilience. We might say it’s only a business, but businesses put food on the table and make life for communities. And when a business has a human face, even in crisis, that’s worth being thankful for.



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  • Why It Matters and How Brain Cycles Restore Your Health

    Why It Matters and How Brain Cycles Restore Your Health

    Sleep isn’t just downtime for the body—it’s an active, complex process essential for health and well-being. Every night, the brain undergoes remarkable activity that restores energy, consolidates memories, and supports nearly every system in the body. Understanding the science of sleep helps explain why sleep matters and why poor sleep quality can negatively impact both physical and mental health. From brain waves to body repair, brain and sleep cycles reveal how rest fuels our mental clarity, emotional balance, and long-term vitality. This article provides a science-based look at how sleep works, why it’s essential, and how improving its quality can enhance overall wellness.

    What Is the Science of Sleep?

    The Science of Sleep explains how sleep is a natural biological process controlled by the brain and body’s circadian rhythm. This internal clock regulates when we feel awake or tired. It consists of distinct stages that cycle throughout the night. Each cycle typically lasts 90 minutes and includes both non-REM (rapid eye movement) and REM sleep.

    During non-REM sleep, the body transitions from light to deep sleep. In the deepest stage, brain waves slow, muscles relax, and tissue repair occurs. Growth hormones are released, helping restore energy and support immune function. In contrast, REM sleep is characterized by vivid dreams and heightened brain activity, similar to wakefulness. This stage is crucial for memory processing and emotional regulation.

    Understanding these cycles highlights why fragmented or insufficient sleep interferes with the body’s natural repair and mental processing systems. Each stage serves a specific biological purpose, and missing any of them disrupts the full benefits of rest.

    Why Does Sleep Matter for Health?

    Scientific research shows that quality sleep supports nearly every aspect of physical and mental health. During deep sleep, the body repairs tissues, strengthens the immune system, and balances hormones that regulate appetite and metabolism—explaining why lack of rest often leads to fatigue, poor focus, and weight gain. Sleep is also vital for memory consolidation, as the brain organizes and stores information during rest, improving learning and problem-solving.

    Emotionally, good sleep enhances mood and helps manage stress. A well-rested brain is more resilient and better equipped to handle daily challenges, while chronic sleep deprivation has been linked to anxiety, depression, and slower cognitive function.

    How Do Brain and Sleep Cycles Work Together?

    Each sleep cycle includes three main stages: light sleep, deep sleep, and REM sleep.

    • Light Sleep: The transitional stage between wakefulness and deeper rest. The body begins to slow down, heart rate decreases, and muscles start to relax.
    • Deep Sleep: Often called restorative sleep, this stage is when the body repairs tissues, builds bone and muscle, and strengthens the immune system. It’s also when energy stores are replenished.
    • REM Sleep: The stage most associated with dreaming. The brain is highly active, processing emotions and consolidating memories. It’s vital for learning, creativity, and emotional health.

    These stages repeat multiple times each night, forming complete sleep cycles. Missing out on deep or REM sleep due to interrupted rest prevents the body and brain from completing essential restorative processes. Regular, uninterrupted cycles are key to maintaining mental sharpness and overall vitality.

    What Are the Consequences of Sleep Deprivation?

    Sleep deprivation—whether from late nights, stress, or inconsistent schedules—has wide-reaching effects on health. In the short term, it leads to fatigue, poor concentration, and irritability. Over time, it can contribute to serious health problems.

    Research links chronic inadequate sleep to increased risks of heart disease, obesity, diabetes, and weakened immune function. The body’s metabolism slows, blood sugar regulation worsens, and inflammation increases. In the brain, lack of rest disrupts neural communication, impairing decision-making and reaction times.

    Beyond physical health, sleep deprivation also affects mood and cognitive performance. It heightens emotional reactivity and lowers the ability to handle stress. Public health experts now consider poor sleep a growing epidemic, emphasizing its impact on productivity, safety, and mental wellness.

    How Can You Improve Sleep Quality?

    Improving sleep starts with consistent habits and a restful environment. Going to bed and waking up at the same time every day helps regulate your circadian rhythm, while avoiding screens an hour before sleep prevents blue light from disrupting melatonin production. A cool, dark, and quiet bedroom also promotes relaxation. Limiting caffeine and alcohol, along with creating a calming bedtime routine—such as reading or light stretching—can further enhance sleep quality.

    Beyond lifestyle adjustments, science supports other effective ways to improve rest. Regular exercise, stress management, and mindfulness practices help balance the body’s natural sleep-wake cycle. Nutrition also plays a role—magnesium-rich foods and balanced meals contribute to better hormone regulation and deeper sleep. As research advances, sleep-tracking apps and wearable devices now help individuals monitor their sleep patterns and discover personalized strategies for more restorative rest.

    Conclusion

    Sleep is one of the body’s most powerful healing mechanisms. Each night, the brain and body engage in essential processes that regulate emotion, metabolism, and immunity. Without adequate sleep, even the healthiest lifestyle can’t fully support long-term well-being.

    Understanding the science of sleep underscores its role as the foundation of good health. By maintaining consistent sleep habits, managing stress, and supporting your body’s natural cycles, you can improve both your mind and your body. Prioritizing rest isn’t just self-care—it’s science-backed health care that keeps you functioning at your best.

    Frequently Asked Questions

    1. What happens to your brain during sleep?

    During sleep, the brain processes memories, removes toxins, and restores energy. Neural connections are strengthened, improving focus and learning.

    2. How many hours of sleep do adults need?

    Most adults require 7–9 hours of quality sleep per night to maintain cognitive function and physical health.

    3. Why is REM sleep important?

    REM sleep supports emotional stability, creativity, and memory processing. Skipping it can lead to irritability and reduced learning ability.

    4. Can poor sleep affect your physical health?

    Yes. Chronic sleep deprivation is linked to obesity, heart disease, diabetes, and immune dysfunction due to hormonal and metabolic imbalances.



    Originally published on Science Times

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  • Sweat and Sanity: Why Mental Health Matters in Your Fitness Journey

    Sweat and Sanity: Why Mental Health Matters in Your Fitness Journey

    As she laces up her sneakers and heads to the gym, Sarah can’t help but feel a mix of emotions. On one hand, she’s excited to push her body to new limits and feel the rush of endorphins that comes with a great workout. On the other hand, she’s anxious about how her mental health will hold up under the pressure of her fitness journey. Will she be able to quiet her inner critic and focus on her goals, or will the stress of it all start to take a toll on her sanity?

    For many people, the pursuit of physical fitness is closely tied to mental well-being. When we’re feeling strong and capable in our bodies, it can be a huge boost to our self-esteem and overall sense of confidence. But what happens when the pressure to perform starts to weigh on our minds? How do we balance the desire to push ourselves to new heights with the need to prioritize our mental health and maintain our sanity?

    The Importance of Mental Health in Fitness

    When it comes to fitness, mental health is just as important as physical health. In fact, research has shown that there is a significant link between exercise and mental well-being. Regular physical activity has been shown to reduce symptoms of anxiety and depression, improve mood, and even enhance cognitive function. But despite these benefits, many people struggle to prioritize their mental health in the midst of their fitness journey.

    One of the main reasons for this is the pressure to conform to societal standards of beauty and fitness. We’re constantly bombarded with images of perfect bodies and fitness influencers who seem to have it all together. It’s easy to get caught up in the idea that we need to look a certain way or achieve a certain level of fitness in order to be worthy. But the truth is, this kind of thinking can be damaging to our mental health. When we’re focused on external validation rather than internal fulfillment, we can start to lose sight of what’s truly important.

    Sweat and Self-Care

    So how do we prioritize our mental health in the midst of our fitness journey? One of the most important things we can do is focus on self-care. This means taking the time to listen to our bodies and honor their needs, rather than pushing ourselves too hard and risking burnout. It means prioritizing activities that bring us joy and help us relax, such as yoga or meditation. And it means being kind to ourselves, rather than beating ourselves up over setbacks or perceived failures.

    For Sarah, this means taking rest days when she needs them, rather than trying to power through and risk injury. It means focusing on progressive overload and celebrating small victories, rather than getting discouraged by plateaus. And it means reminding herself that fitness is a journey, not a destination – and that every step forward, no matter how small, is a step in the right direction.

    The Power of Mindfulness

    Another key aspect of prioritizing mental health in fitness is mindfulness. This means being present in the moment and fully engaged in our workouts, rather than zoning out or getting caught up in distractions. It means paying attention to our breath and our body, and honoring its needs and limitations. And it means cultivating a sense of awareness and self-compassion, rather than self-criticism.

    One way to cultivate mindfulness in fitness is through activities like yoga or Pilates. These practices combine physical movement with deep breathing and meditation techniques, helping us to quiet our minds and tune into our bodies. They also help us develop greater body awareness and self-acceptance, which can be a huge boost to our mental health and overall sense of well-being.

    Overcoming Obstacles and Staying Motivated

    Despite the importance of mental health in fitness, many people struggle to stay motivated and overcome obstacles. One of the main reasons for this is the fear of failure or not meeting our expectations. We set high goals for ourselves and then get discouraged when we don’t meet them, rather than celebrating our progress and learning from our setbacks.

    To overcome this, it’s essential to focus on progress, not perfection. This means setting realistic goals and celebrating small victories, rather than getting caught up in all-or-nothing thinking. It means reminding ourselves that fitness is a journey, not a destination – and that every step forward, no matter how small, is a step in the right direction. And it means being kind to ourselves, rather than beating ourselves up over setbacks or perceived failures.

    Conclusion

    In conclusion, mental health matters in our fitness journey. It’s essential to prioritize self-care, mindfulness, and self-compassion, rather than getting caught up in external validation or societal pressure. By focusing on progress, not perfection, and celebrating small victories, we can cultivate a positive and healthy relationship with exercise and our bodies. And by reminding ourselves that fitness is a journey, not a destination, we can stay motivated and overcome obstacles, even when the going gets tough.

    Frequently Asked Questions

    Q: How do I prioritize my mental health in my fitness journey?
    A: Prioritize self-care, mindfulness, and self-compassion, and focus on progress, not perfection.

    Q: What are some activities that can help me cultivate mindfulness in fitness?
    A: Activities like yoga or Pilates combine physical movement with deep breathing and meditation techniques, helping you to quiet your mind and tune into your body.

    Q: How do I overcome obstacles and stay motivated in my fitness journey?
    A: Focus on progress, not perfection, and celebrate small victories. Remind yourself that fitness is a journey, not a destination – and that every step forward, no matter how small, is a step in the right direction.

    Q: Why is it essential to prioritize mental health in fitness?
    A: Prioritizing mental health in fitness can help reduce symptoms of anxiety and depression, improve mood, and even enhance cognitive function. It can also help you cultivate a positive and healthy relationship with exercise and your body.

    Q: How do I know if I’m pushing myself too hard and risking burnout?
    A: Pay attention to your body and honor its needs. Take rest days when you need them, and focus on progressive overload and celebrating small victories, rather than getting discouraged by plateaus.

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  • Flex Your Way to Fitness: Why Stretching Before and After Workouts Matters (Target keywords: stretching before workouts, stretching after workouts, fitness)

    Flex Your Way to Fitness: Why Stretching Before and After Workouts Matters (Target keywords: stretching before workouts, stretching after workouts, fitness)

    Stretching is an essential part of any fitness routine, and it’s often overlooked by many individuals who are eager to dive into their workouts. However, incorporating stretching before and after workouts can make a significant difference in one’s overall fitness journey. In this article, we will delve into the importance of stretching before and after workouts, and why it’s crucial to make it a habit.

    The Benefits of Stretching Before Workouts

    When it comes to stretching before workouts, many people wonder why it’s necessary. The answer lies in the fact that stretching prepares the muscles for physical activity. When you stretch before a workout, you increase blood flow to the muscles, which helps to reduce muscle soreness and improve flexibility. This, in turn, allows you to perform at a higher intensity and reduces the risk of injury. Moreover, stretching before workouts can also improve your range of motion, making it easier to move through different exercises with proper form.

    For example, if you’re planning to go for a run, stretching before workouts can help loosen up your hip flexors, calves, and hamstrings, making it easier to maintain a consistent stride. Similarly, if you’re about to engage in a strength training session, stretching can help prepare your muscles for the heavy lifting, reducing the risk of strains and pulls.

    The Importance of Stretching After Workouts

    Stretching after workouts is just as crucial as stretching before. When you exercise, your muscles undergo micro-tears, which can lead to soreness and stiffness. Stretching after a workout helps to repair and rebuild these muscles, reducing muscle soreness and improving recovery time. Additionally, stretching after workouts can also help to improve flexibility and range of motion, making it easier to move through daily activities with ease.

    Furthermore, stretching after workouts can also help to reduce the risk of injury. When you’re finished with a workout, your muscles are warm and more receptive to stretching. This is the perfect time to target specific areas that may be prone to injury, such as the hamstrings, quadriceps, and lower back. By stretching these areas, you can help to reduce muscle imbalances and improve overall muscle function.

    How to Stretch Before and After Workouts

    Now that we’ve established the importance of stretching before and after workouts, let’s talk about how to do it effectively. When it comes to stretching before workouts, it’s essential to focus on dynamic stretches that mimic the movements you’ll be doing during your workout. For example, if you’re about to go for a run, you can do leg swings, hip circles, and calf raises to loosen up your legs.

    On the other hand, when it comes to stretching after workouts, it’s best to focus on static stretches that target specific muscle groups. For example, if you’ve just finished a strength training session, you can do stretches that target your chest, back, and shoulders. Hold each stretch for 20-30 seconds and breathe deeply, feeling the stretch in your muscles.

    Tips for Incorporating Stretching into Your Fitness Routine

    Incorporating stretching into your fitness routine can be easy and convenient. Here are a few tips to get you started:

    • Make stretching a habit by doing it at the same time every day
    • Focus on major muscle groups such as the hamstrings, quadriceps, chest, back, and shoulders
    • Hold each stretch for 20-30 seconds and breathe deeply
    • Don’t bounce or force your way into a stretch, as this can cause injury
    • Stretch after your workout, when your muscles are warm and most receptive to stretching

    The Benefits of Consistent Stretching

    Consistent stretching can have a significant impact on your overall fitness journey. By incorporating stretching before and after workouts into your routine, you can:

    • Improve flexibility and range of motion
    • Reduce muscle soreness and improve recovery time
    • Improve athletic performance and reduce the risk of injury
    • Enhance overall muscle function and reduce muscle imbalances
    • Improve circulation and reduce inflammation

    In conclusion, stretching before and after workouts is essential for anyone looking to improve their fitness and reduce the risk of injury. By incorporating stretching into your routine, you can improve flexibility, reduce muscle soreness, and enhance overall muscle function. Remember to focus on dynamic stretches before workouts and static stretches after workouts, and make stretching a habit by doing it at the same time every day.

    Frequently Asked Questions

    Q: How long should I hold each stretch for?
    A: Hold each stretch for 20-30 seconds and breathe deeply, feeling the stretch in your muscles.

    Q: Should I stretch before or after my workout?
    A: Both! Stretching before workouts prepares your muscles for physical activity, while stretching after workouts helps to repair and rebuild muscles, reducing muscle soreness and improving recovery time.

    Q: What are the best stretches for beginners?
    A: Focus on major muscle groups such as the hamstrings, quadriceps, chest, back, and shoulders. You can also try simple stretches like leg swings, hip circles, and calf raises.

    Q: Can I stretch if I’m injured?
    A: Yes, but be gentle and avoid any stretches that may exacerbate the injury. It’s always best to consult with a healthcare professional or physical therapist before starting a new stretching routine, especially if you’re injured.

    Q: How often should I stretch?
    A: Aim to stretch at least 2-3 times per week, but ideally every day. Make stretching a habit by doing it at the same time every day, such as after your workout or before bed.

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  • The Cost of Burnout: Why Work-Life Balance Matters for Your Health and Happiness

    The Cost of Burnout: Why Work-Life Balance Matters for Your Health and Happiness

    The Cost of Burnout: Why Work-Life Balance Matters for Your Health and Happiness

    The Rising Epidemic of Burnout

    Burnout, a state of emotional, mental, and physical exhaustion, is becoming increasingly common in today’s fast-paced and demanding work environment. It’s a silent killer that can affect anyone, regardless of profession or background. According to a recent study, 77% of workers experience burnout, and the World Health Organization (WHO) has even recognized burnout as a legitimate medical condition. But what are the consequences of burnout, and how can we prevent it?

    The Price of Burnout: Financial, Emotional, and Physical Health

    The cost of burnout goes far beyond the individual. It can have devastating effects on employees, employers, and society as a whole. Here are some of the most significant consequences:

    • Financial Consequences: Burnout can lead to decreased productivity, absenteeism, and presenteeism. According to a Harvard Business Review study, employee turnover due to burnout costs the US economy around $190 billion annually.
    • Emotional and Mental Health: Chronic stress and anxiety can lead to depression, anxiety disorders, and even suicide. Burnout has been linked to higher rates of cardiovascular disease, obesity, and diabetes.
    • Physical Health: The physical toll of burnout can be significant, including headaches, chronic fatigue, and decreased immune function.

    Why Work-Life Balance Matters

    So, what can be done to prevent burnout and its devastating consequences? The answer lies in achieving a healthy work-life balance. This is not a luxury, but a necessity for employees’ well-being and employers’ bottom lines. Here are some strategies for achieving a better balance:

    • Set Clear Boundaries: Establish clear boundaries between work and personal life to avoid the blurred lines that often lead to burnout.
    • Prioritize Self-Care: Make time for activities that bring joy, relaxation, and rejuvenation, such as exercise, meditation, or hobbies.
    • Take Breaks and Vacations: Regular breaks and vacations can help reduce stress and increase productivity.
    • Open Communication: Encourage open communication between employees, managers, and HR to address work-related concerns and conflicts.
    • Flexible Work Arrangements: Offer flexible work arrangements to accommodate employees’ needs, such as telecommuting, flexible hours, or compressed workweeks.

    Conclusion

    Burnout is a serious issue that requires immediate attention. It’s essential to prioritize work-life balance and take proactive steps to prevent burnout. By doing so, we can reduce the financial, emotional, and physical costs associated with burnout. Employers and employees must work together to create a culture that values and supports well-being, and recognizes the importance of balance in our fast-paced lives.

    Frequently Asked Questions

    Q: What causes burnout?

    A: Burnout is caused by chronic stress, prolonged periods of high pressure, and lack of support or resources. It can be triggered by work overload, lack of autonomy, conflict, and poor work-life balance.

    Q: Who is most at risk of burnout?

    A: Anyone can experience burnout, but those in high-stress professions, such as healthcare, finance, and technology, are more likely to experience it. Additionally, those with less control over their work, poor work-life balance, and limited social support may be more vulnerable to burnout.

    Q: How can I prevent burnout?

    A: Prevention is key. Identify signs of burnout (e.g., fatigue, cynicism, reduced performance), prioritize self-care, and establish a healthy work-life balance. Set realistic goals, prioritize tasks, and delegate when possible, and take regular breaks to avoid exhaustion.

    Q: What can employers do to prevent burnout?

    A: Employers can take steps to prevent burnout, such as:

    • Encouraging open communication and feedback
    • Offering flexible work arrangements and telecommuting options
    • Providing training on stress management and well-being
    • Encouraging team-building activities and social events
    • Regularly monitoring employee well-being and addressing concerns promptly

    By understanding the cost of burnout and taking proactive steps to prevent it, we can build a healthier, happier, and more productive society. It’s time to recognize the importance of work-life balance and take action to protect our well-being.

  • Breaking the Stigma: Why Mental Health Matters

    Breaking the Stigma: Why Mental Health Matters

    Breaking the Stigma: Why Mental Health Matters

    Mental health is a vital aspect of our overall well-being, yet it is often overlooked and misunderstood. Despite the progress made in recent years, mental illness remains shrouded in stigma, leading to widespread silence, shame, and suffering. It is essential to break this silence and shed light on the importance of mental health, recognizing that it is just as crucial as physical health. In this article, we will explore the significance of mental health, the consequences of stigmatization, and the ways in which we can promote a culture of openness and understanding.

    The Consequences of Stigmatization

    Stigma surrounding mental illness can have far-reaching and devastating consequences. When individuals with mental health conditions are shunned or judged, they may feel ashamed, isolated, and reluctant to seek help. This can lead to a lack of diagnosis, inadequate treatment, and poor outcomes, resulting in increased suffering and even premature mortality.

    Stigma can also perpetuate unhealthy behaviors, such as substance abuse, self-harm, and suicidal ideation. According to the World Health Organization, over 800,000 people die every year due to suicide, making it a global public health crisis. By stigmatizing mental illness, we are inadvertently contributing to this epidemic.

    The Importance of Seeking Help

    It is essential to recognize that mental health is just as deserving of attention as physical health. Just as we would seek medical treatment for a broken bone or a chronic illness, we should not hesitate to seek professional help for mental health concerns. Mental health professionals can provide essential guidance, support, and treatment, helping individuals to cope with symptoms, manage conditions, and improve their overall quality of life.

    Seeking help is a sign of strength, not weakness. It takes courage to acknowledge the need for assistance, and it is crucial to remember that mental health is just as valid as physical health.

    Building a Support Network

    A supportive network is vital for individuals struggling with mental health issues. This can include family and friends, mental health professionals, support groups, and online resources. By surrounding themselves with a caring and understanding community, individuals can feel less isolated and more empowered to cope with their challenges.

    Building a support network requires effort and intention. It is essential to establish open communication, be willing to listen, and avoid judgment. By doing so, we can create a culture of acceptance and understanding, where individuals feel comfortable seeking help and talking openly about their experiences.

    Promoting a Culture of Openness

    Breaking the stigma surrounding mental health requires a collective effort. We must work together to create a culture that values openness, understanding, and empathy. This can be achieved by:

    • Speaking openly about mental health: Share your own experiences, reduce stigma, and create a culture of understanding.
    • Supporting those affected: Offer a listening ear, be patient, and avoid judgment.
    • Reducing gaps in access: Ensure that mental health resources are accessible, affordable, and culturally sensitive.
    • Providing education: Integrate mental health education into schools, workplaces, and communities.
    • Reducing stereotypes: Challenge negative stereotypes and promote positive representations of mental health.

    Conclusion

    Breaking the stigma surrounding mental health is a collective responsibility. By acknowledging the importance of mental health, recognizing the consequences of stigmatization, and promoting a culture of openness and understanding, we can create a more supportive and accepting society.

    It is time to recognize that mental health is just as deserving of attention as physical health. Let us work together to shatter the silence, reduce the stigma, and promote a culture of hope, acceptance, and well-being.

    FAQs

    Q: What are the most common mental health conditions?
    A: The most common mental health conditions include depression, anxiety disorders, post-traumatic stress disorder (PTSD), bipolar disorder, and schizophrenia.

    Q: How can I support a loved one with mental health issues?
    A: Listen actively, be patient, avoid judgment, and offer to help with daily tasks.

    Q: How can I seek help for my mental health?
    A: Consult with a primary care physician, mental health professional, or online resources such as the National Alliance on Mental Illness (NAMI) or the National Institute of Mental Health (NIMH).

    Q: What can I do to reduce stress and promote mental well-being?
    A: Engage in regular exercise, practice mindfulness, set realistic goals, and prioritize self-care.

    Q: Can mental health conditions be treated and managed?
    A: Yes, with appropriate treatment, including therapy, medication, and lifestyle changes, mental health conditions can be managed and treated.

    Q: Is seeking help for mental health a sign of weakness?
    A: No, seeking help for mental health is a sign of strength and a willingness to prioritize your well-being.

    By breaking the stigma surrounding mental health, we can create a world where individuals feel empowered to seek help, supported in their struggles, and celebrated for their resilience. Let us work together to shatter the silence and promote a culture of hope, acceptance, and well-being.

  • Why Male Allyship Matters in the Workplace

    Why Male Allyship Matters in the Workplace

    The COVID-19 pandemic has disrupted our work lives, particularly for women. As of January 2021, over 2.3 million women had left the workforce in the US during the pandemic, leaving only 57% of women working or looking for work—the lowest rate since 1988. The pandemic seems to be setting back many of the gains that those who identify as women have made in the workplace in the past several decades. 

    This hurts women, businesses, and society. According to a 2012 study of 1,500 companies, “female representation in top management leads to an increase of $42 million in firm value.” Female leaders seem to be particularly important for companies thriving on innovation. Notably, the more women occupy a company’s C-suite and corporate boards, the better its sustainability and corporate social responsibility initiatives.  

    One pathway toward creating a culture of diversity and belonging is to empower allies at work.

    One pathway toward creating a culture of diversity and belonging is to empower allies at work. An ally is someone who is not a member of an underrepresented group but who holds a position of privilege and power and can advocate and take action to support that less represented group, without taking over their voice. Research suggests that when marginalized group members have coworker allies, they have increased job satisfaction, lower anxiety, and a stronger workplace commitment. As women make their way in a post-COVID work world, male allies can help advocate that their voices are heard and that commitments to equity and inclusion are taken seriously.  

    What Is Male Allyship?

    To address bias against women at work, and have brave conversations about topics such as equal pay and equitable hiring and promotion, men who hold positions of power—normally white, cisgendered men—need to use their influence, knowledge, and resources to support folks who identify as women, people of color, and marginalized communities. Allyship is important in making sure that everyone is not only invited to the table but is also heard, acknowledged, and recognized for their contributions. 

    Being an ally is by no means easy. Would-be male allies may struggle to identify subtle forms of sexism or exclusion at work and fear backlash when they speak out. Research suggests that men may be unsure how to be an ally and have trouble navigating power dynamics at work. But a commitment to equity, as well as support from other men, can help motivate men to act as allies. 

    When men speak up on behalf of women, they’re more likely to be taken seriously by other men. As a result, women who have experienced sexism or oppression feel more confident and empowered. According to a new study, women who believe they have strong allies at work feel a greater sense of inclusion and more energy and enthusiasm on the job. 

    Below are some suggestions for how to be an ally to women, and how to create a broader workplace culture that welcomes allyship. These recommendations are based on my personal and professional observations and the countless interviews I conducted with folks on this topic while researching my new book Shine. I also share stories from several inspiring male allies (and friends) who I interviewed on this topic on my podcast

    9 Ways to Be a Male Ally  

    If you’re a man (and particularly if you hold a position of power) within an organization, and you recognize you can influence the work culture for the better, here are some best practices.

    1) Declare yourself a male ally to yourself and your team.

    Vince Guglielmetti, Intel’s vice president of the Americas general manufacturing operations, has publicly claimed to be a male ally with his leadership team and in direct reports. He sees himself as having a balance of masculine and feminine qualities. “I am my mother’s son,” he often says. Intel has a commitment to hire 40% women in technology fields by 2022/2023. Intel has created a framework that builds a pipeline for new hires, retains people, and promotes inclusive leadership.  

    2) Be mindful of your bias and embrace a growth mindset.

    Brian McComak, who is a diversity and inclusion consultant with over 20 years of experience in human resources, sees allyship as grounded in the awareness of privilege.

    “What the concept of male allyship does, in my mind, is centers an understanding of the experience of men and the privilege of men in our society. The key element of it is having an awareness of how that identity shapes how I get to experience the world and how I use that identity to make a difference,” says McComak.  

    Research suggests that teaching men to reflect on their privileges and encouraging awareness increases men’s sensitivity to and willingness to confront sexism. 

    3) Go to the source.

    Ask women, nonbinary people, people of color, and other less dominant groups how you can help. Do they need sponsorship, mentorship? More learning opportunities? Something else? Ask how you can support them. For example, you might share your social capital through information and knowledge, or your influence through organizational resources, invitations, and introductions.

    In his role as an ally, Guglielmetti is straightforward, asking women, people of color, and LGBTQIA+ people, “I know you need my voice. How can I be your voice?”

    4) Cultivate supportive partnerships with women and less dominant groups.

    “I think of [male allyship] as the lifelong process of building relationships based on trust, consistency, and accountability with marginalized people,” says Willie Jackson, head of learning and development at ReadySet, a consulting firm specializing in making more equitable, diverse, and inclusive work environments.  

    Over time, relationships like this allow you to gain an understanding of perspectives, life experiences, and identities that are different from your own.

    5) Speak up and “call in” other people if you see them abusing their power with others.

    As an ally, you can hold conscious or unconscious acts of hurt, exclusion, or harm accountable, also known as microaggressions. Stating what you see happening and taking just action are key to change. Silence is complicity and only perpetuates the cycle. 

    For example, Guglielmetti challenges and speaks directly to microaggressions and recruits other male leaders to take on male allyship roles and lend their voices to disenfranchised minorities. Research suggests that allyship is more empowering for women when men act out of a belief in equity, rather than the paternalistic idea that men should protect women. 

    6) Step back so others can step forward.

    Kyle Grubman is a principal learning and development partner at LinkedIn. When he is asked to work on a project or has the opportunity to volunteer, he considers whether saying no to the opportunity might allow someone else to take it on, someone who wouldn’t normally get asked. 

    Similarly, when Jackson is asked to speak at an event, he sometimes suggests women to speak in his place. He also tries to “take up less space” in meetings, speaking less and welcoming more women’s perspectives. 

    7) Model different ways of being.

    Instead of conforming to masculine norms in the workplace, where people are expected to be aggressive and unemotional, Jackson tries to show up with more gentleness, empathy, and vulnerability at work, which hopefully allows women and other folks to do the same. “That gives them permission to do so as well, and subconsciously signals that they don’t need to perform or show up in a particular way in order to engage with me, in order to seem credible,” he says. 

    8) Be mindful of the way you communicate.

    Realizing the ways that bias can creep into language and conversations, Jackson acknowledges the potential impact of his words and tries to invite discussion and feedback. Before expressing an opinion, for example, he might say, “Not to mansplain this, or you might know this better than I do…” 

    In his role as a leader, McComak acknowledges his fallibility and invites feedback from his teammates. “I want to be respectful. I want to be encouraging. I want to be supportive. And I also know that I’m going to get it wrong sometimes,” he says. So he tells his team: “I want to be open to hearing what you need to help me understand or see differently. And if I got something wrong, then I will apologize for it. . .  You have that permission to challenge me, and I’m really grateful.”

    9) Understand the impact your words or actions have caused in the past, take responsibility for them, and course-correct.

    Grubman acknowledges that it can be difficult to work hard at being an ally and then receive feedback that your words or actions have hurt others. For example, at a workshop he organized where he actively tried to celebrate stories of all genders, he was told that the many sports analogies he used made it feel less inclusive. “It’s hard to sit with that feedback, but I know it’s good for me and I know it reveals blind spots,” he says. “It makes me better in the long run.”

    How anyone can encourage male allyship at work

    When we raise our expectations on matters of inclusion, we can have deeper conversations on this essential aspect of workplace culture. No matter your gender, here are some structural ways to encourage male allyship at your workplace:

    • Encourage and facilitate more positive professional interactions among men, women, and nonbinary people. Research suggests that the more positive interactions men have with women in workplace settings, the less prejudice and exclusion they tend to demonstrate. 
    • Invite men to attend discussions and events around gender equity in the workplace. This will make efforts to increase inclusion, diversity, and belonging more successful. 
    • Give men an important role to play in gender parity efforts. The motivation for this role can be tied to personal examples and a sense of fairness and justice. Many men want to support women, different races, and other less dominant groups, but don’t know how to step in and offer aid. This requires all people to ask men for what they need. 
    • Create a male allies group at work to understand, identify, and incorporate gender-supportive behaviors on the job and elsewhere. This can also be a space for men to gain encouragement and community from other male allies.

    Personally, I have learned the benefit of asking male leaders and mentors for sponsorship and mentorship in my life. I wouldn’t be where I am if I hadn’t had the courage to ask for the support of male allies. 

    To encourage the momentum of male allies, we can also acknowledge the men in our lives who have sponsored, mentored, and supported us in different ways. One simple way to do this is to reach out to these people to show your appreciation. We can also encourage men to challenge other men to be better: to be advocates for women, people of color, marginalized identities, and LGBTQ+ folks. We can encourage men to be vulnerable and showcase all of their emotions—sadness, anger, fear—by creating a culture that embraces a social contract of nonjudgment, psychological safety, and kindness. In this way, we can support a more wholesome version of manhood and of being human.

    This article originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners. View the original article.

    Can Mindfulness Help Us Dismantle Inequality? 

    The same mindfulness practices that transform problematic habits and thought patterns can help us tune in to the subtle ways that society cultivates barriers and “draws us to reinvest in segregation,” says mindful law expert Rhonda Magee. Read More 

    How Mindfulness Can Help us Talk About the Things That Divide Us 

    Mindful editor-in-chief Barry Boyce talks with writer and editor Stephanie Domet about how mindfulness helps us deepen our caring not only for ourselves, but also for others, no matter how different from us they may seem. And, we meet the Mindful Vulgarian, and talk a little about MOMing, also known as Mouthing off Mindfully. Read More 

    • Barry Boyce and Stephanie Domet
    • July 16, 2019
    Turning Toward Collaborative Leadership 

    How a deep mindfulness practice helped Jessica Morey loosen the reins at Inward Bound Mindfulness Education, and empower the organization to adopt a new way to work. Read More 

    • Stephanie Domet
    • November 19, 2020



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  • Why Emotional Self-Control Matters – Mindful

    Why Emotional Self-Control Matters – Mindful

    Releasing anger and frustration can actually help you regain control over a hectic day or win back productivity after feeling frazzled. But you have to do it with awareness.

    On the surface, these three people live worlds apart:

    • Stefan works as a family practice nurse practitioner/manager in a busy urban clinic in the American Midwest.
    • Angelique turned her talent for design into a thriving business using recycled textiles to create clothing she markets throughout southeast Asia.
    • Avery directs a large non-profit organization focused on improving access to nutritious food in poor communities in northern England.

    Beneath the surface, they’re closer than you’d think:

    • Stefan’s grief about his marriage ending distracts him, making him less available to his patients and coworkers.
    • Angelique can barely suppress feelings of rage whenever she sees email messages from a former supplier who is suing her.
    • Avery’s intense anxiety about upcoming funding cuts leaks out as overly critical interactions with staff members.

    In different industries, on different continents, these three leaders have this in common: their inability to manage distressing emotions hurts their effectiveness at work. They each lack emotional self-control, one of twelve core competencies in our model of emotional and social intelligence.

    What is Emotional Self-Control?

    Emotional self-control is the ability to manage disturbing emotions and remain effective, even in stressful situations. Notice that I said “manage,” which is different from suppressing emotions. We need our positive feelings—that’s what makes life rich. But we also need to allow ourselves the space and time to process difficult emotions, but context matters. It’s one thing to do it in a heartfelt conversation with a good friend, and entirely another to release your anger or frustration at work. With emotional self-control, you can manage destabilizing emotions, staying calm and clear-headed.

    Why Does Emotional Self-Control Matter?

    To understand the importance of emotional self-control, it helps to know what’s going on in our brain when we’re not in control. In my book, The Brain and Emotional Intelligence, I explained:

    “The amygdala is the brain’s radar for threat. Our brain was designed as a tool for survival. In the brain’s blueprint the amygdala holds a privileged position. If the amygdala detects a threat, in an instant it can take over the rest of the brain—particularly the prefrontal cortex—and we have what’s called an amygdala hijack.

    During a hijack, we can’t learn, and we rely on over-learned habits, ways we’ve behaved time and time again. We can’t innovate or be flexible during a hijack.

    The hijack captures our attention, beaming it in on the threat at hand. If you’re at work when you have an amygdala hijack, you can’t focus on what your job demands—you can only think about what’s troubling you. Our memory shuffles, too, so that we remember most readily what’s relevant to the threat—but can’t remember other things so well. During a hijack, we can’t learn, and we rely on over-learned habits, ways we’ve behaved time and time again. We can’t innovate or be flexible during a hijack.

    … the amygdala often makes mistakes…. while the amygdala gets its data on what we see and hear in a single neuron from the eye and ear—that’s super-fast in brain time—it only receives a small fraction of the signals those senses receive. The vast majority goes to other parts of the brain that take longer to analyze these inputs—and get a more accurate reading. The amygdala, in contrast, gets a sloppy picture and has to react instantly. It often makes mistakes, particularly in modern life, where the ‘dangers’ are symbolic, not physical threats. So, we overreact in ways we often regret later.”

    The Impact of Distressed Leaders

    Research across the world and many industries confirms the importance of leaders managing their emotions. Australian researchers found that leaders who manage emotions well had better business outcomes. Other research shows that employees remember most vividly negative encounters they’ve had with a boss. And, after negative interactions, they felt demoralized and didn’t want to have anything more to do with that boss.

    How to Develop Emotional Self-Control

    How can we minimize emotional hijacks? First, we need to use another emotional intelligence competency, emotional self-awareness. That starts with paying attention to our inner signals—an application of mindfulness, which lets us see our destructive emotions as they start to build, not just when our amygdala hijacks us.

    If you can recognize familiar sensations that a hijack is beginning—your shoulders tense up or your stomach churns—it is easier to stop it.

    If you don’t notice your amygdala has hijacked the more rational part of your brain, it’s hard to regain emotional equilibrium until the hijack runs its course. It’s better to stop it before it gets too far. To end a hijack, start with mindfulness, monitoring what’s going on in your mind. Notice “I’m really upset now” or “I’m starting to get upset.” If you can recognize familiar sensations that a hijack is beginning—your shoulders tense up or your stomach churns—it is easier to stop it.

    Then, you can try a cognitive approach: talk yourself out of it, reason with yourself. Or you can intervene biologically. Meditation or relaxation techniques that calm your body and mind—such as deep belly breathing—are very helpful. As with mindfulness, these work best during the hijack when you have practiced them regularly. Unless these methods have become a strong habit of the mind, you can’t invoke them out of the blue.



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  • A 12-Minute Meditation to Connect with What Matters Most to You

    A 12-Minute Meditation to Connect with What Matters Most to You

    This week, Carley Hauck invites us to look within ourselves to affirm what it is that we love most, and to align with our values.

    By connecting with our heart and remembering who and what we love, we also get to connect with our inner caring, protective instinct. This compassionate part of ourselves provides the motivation to choose beneficial actions, not just one time but over the days, weeks, and months of our lives.

    This beautiful practice offers the start of a journey toward living our compassionate values in a deeper way, serving both ourselves and others in the process. We ask: When I love what I love, how might that support the greater good?

    A Guided Meditation to Connect with What Matters Most to You

    1. Begin by sitting comfortably. Notice your feet on the floor, and sit up tall, yet in a gentle posture. Bring your shoulders back and down, moving your neck side to side so that you can really allow yourself to let go of tension, or tightness, and come back into the body.
    2. Breathe gently in and out of your heart. If it feels comfortable for you, you can place a hand on your heart. Or simply just notice the sensation of energy around your heart as you breathe in, as you breathe out.  
    3. Feeling this connection to your heart, start to name silently to yourself things that you love. It might sound like this: I love, I love, I love. Notice what flows easily when you think of things that you love. Continue this process, noticing all the things that arise and pass. 
    4. Out of all of these things that you love, what do you love so deeply that you would fight to protect it? There may be many things, but for this exercise right now, just choose one. Notice how that answer feels in your body. Is there this strong inner knowing, and where does that live in your body? Maybe it’s in your heart. Or your belly. Or your hands. Or your feet. Or it could even just be this coursing all through your body, this very strong sense of, “Yes, this is what really matters to me.” 
    5. Now begin to feel these physical sensations extend outwards into love and compassion, with your commitment to protect what you love. See if you can feel that energy extending out from your body, almost as if there is a light that is emanating from this commitment, the deeper knowing.
    6. Now, how could you align greater action around what you love in your life? Take a moment and notice what arises, letting go of any judgmentsHow could I put more action into my life around what I really love? 
    7. Now allow yourself to envision: What does this look like to engage in this action on a monthly basis? A weekly basis? This isn’t some extra thing on your to do list. This is coming from a deeper sense of what matters, a deeper sense of motivation. What can you commit to today as your first step? How might you loving what you love support the greater good? How does this benefit others?
    8. As the first step towards aligning and acting on your heartfelt commitment, it is important to name what your commitment is. Try saying, “I am committing to…” and see what arises. Think of it on a monthly basis, a weekly basis, a daily basis. What action steps are you committing to that align with this deeper truth of what really matters? 
    9. Now, I invite you to share these commitments with two other people in your life. Who are these people? Notice who comes to mind that you feel excited to share this with. When we are witnessed in our commitments, we have a sense of support and accountability to follow through on our actions.
    10. Open your eyes when you feel ready. Start to wiggle fingers and toes, doing some movement in your chair. Before moving into your next activity, take a couple of minutes, maybe even ten, and write down what arose in this exercise. What are you committing to? What action steps are you taking? Who are you sharing your commitments with? Be the light and shine the light. 

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