Hello. My name is Dr. Martine Canal and welcome to my wellness, a success podcast. I'm also known as the self care strategist and. I have been a nurse for over 6, 26 years. What am I saying? 26 years. So welcome to my podcast today. I'm going to be talking about something that is very important as going on. And this world, which has meant the health, this is my expert opinion, and it is in no way, shape or form any medical advice. If you feel the need to get medical help, please reach out to your medical professional. Okay. So mental health. I was supposed to be. On my friend's podcast tonight. We were scheduled to have a meeting. I prepared for the meeting. And right before the meeting, I got an, a message from her that she couldn't attend the meeting because she just got a word that her friend's son. Had just died from overdose. So. Oh, it's terrible. That was, that was terrible. The sun had just, um, came out of the hospital, told the mother she wanted to, he wanted to go for a walk. And ended up. Overdosing. On drugs. Heartbreaking heartbreaking. This is like a tragedy. What does it need? For the message to come across. Reach out. Say something. Let us hear you. Mental health. You know, It is, it has a stigma in society. And can be discriminated upon. But we have two. Get out of that stigma. And start raising a voices. So that. Whoever is dealing with mental health. Can hear us. We have to get through to them. And say, we're here to help. Let. Us help you. But please speak up so we can hear you so that we can help you. You know, Because we. Can provide help. And if we can help you, we can guide you to someone. Who can help and support you with. With your mental health. Speak up. Speak up. This is the most important. Part of mental health. So that tragedy is denied, you know, it's just awful. That poor mother. The child that we were not able to get through. Had to end up dying. So my, my deepest condolences, uh, You know, are with the family. They're in my prayers because. This is another. Struggle. Hurdle. Obstacle. They have two. Get over. Go over. You know, this awful, awful tragedy. But anyways, mental health. What can we do? What are the strategies? That we can do to help. With someone with mental health. So. Number one. Practice mindfulness. You have to be present, be aware. Noticing the thoughts that are coming through. Either your mind or someone's mind. If they're expressing to you, of course, and the feelings that they're going through. Practice mindfulness is the number one step. Sometimes another strategy is to break away from technology in social media. Give your mind a break. Do not watch TV the news all the time, because these. These, um, You know, News. The simulation, it can be all negative. So we taking a break from technology and social media, the TVs. The negative, you know, news in society. You know, you have to take a break. Make time for physical activity. That can help to reduce stress. It can increase enlighten the mood that someone is in. To make time for physical activity. Try eating a balanced diet. Okay. With plenty of fruits and vegetable and whole grains decrease on the fatty food, the increase on the fast food. Just try to eat a balanced diet. Another very. Helpful strategy. If you're feeling stress. Take a deep breath. And breathe out and try to relax your body. And that will help to manage any stress level that is felt. Finding. A support group. Finding a purse. Uh, person to talk to. Is a very effective strategy.'cause sometimes. We cannot go through all the emotions, the feelings, the negative self-talk ourselves. We have to let it out. And sometime we make neat to see someone else's perspective. On either the idea, the thought. Whatever you thinking about. Which is causing you grief. Finding someone to talk to about it may help. Practicing gratitude is another important strategy. Sometimes when I feel stress about something. And. I feel like, you know, I'm about to burst. Just practicing gratitude about something. Sometimes it's not even related to what I'm thinking about. Being grateful for my children, bring grateful that I'm alive. Bring him helpful. Um, Grateful for my health. Helps to shift my mindset a little bit. So that I'm able to. Refocus on what? Um, You know, it's bothering me. And then by stepping back, I can see a way to fix whatever it is that is bothering me. Are you able to have a clearer picture? Um, I'm able to kind of focus more to fix the problem. Then, if I'm at a high level of stress, Uh, Highland level of negativity. So practicing gratitude. It's a great mood to put yourself in so that you can fix a problem. Another strategy is to set really realistic goals. Okay. And these goals, you're going to break down into steps. So that they can achieve these goals. Sometimes if you have too big of a goal and then you feel overwhelmed. That can give you a lot of stress and make you feel that you do not have the resources that you're not equipped, that you're not strong enough. You don't have the power. To reach this goal. So breaking down into little steps is going to help. Sometimes just taking a new OB Hobie. We'll all help. With mental health, you know, you are learning. Uh, new. Activity a new skill you're having, um, to learn. A new set of mindset about, I don't know. Learning how to. Reach out to other people, you know, A new hobby being among other people will help you to. Help you with your mental health. Sometimes connecting with friends and family. It's a great way to. Um, To deal with your mental health because having the social support. You know, Family sometimes. Then the one that knew you best and we'll help you. To deal with whatever it is that you're dealing with mentally. Just start a conversation and see where it goes. Scheduling. Your activity, yourself care activity. Practicing self care. Putting yourself first. And doing an activity like. Taking a bath or reading a book or walking outside or bicycling in nature. Doing some kind of activity that helps with your mental health taking care of yourself. It's a great way. To make sure that you're taking care of your mental health. And be kind to yourself. Sometimes we, our own worst critic. We do practice self compassion. So we have got. To face that backs. And challenges. By practicing self-compassion. It's okay. That we did not accomplish a certain goal. It's okay. That we didn't get to do whatever we needed to do. In order to. I don't know. Urn. You know, Approvals from somebody it's. Okay. But be kind and on yourself. Be compassionate. Okay, because then you be able to see what was not working. So that you can fix. The setback. And then when at the end of the day, Laughing is that. It's a great strategy. To loosen up. And take care of your mental health. Finding. Ways to inject Umer into your day. Is gonna lighten your load is gonna lighten the pressure. Is going to lighten how you see life. As a whole. And you're going to see that at the end of the day, you know, everything works out. You will move forward. You're not dying. So you will find better ways to deal with whatever issues you're dealing with. Right. And having positive affirmation and mantras will help. To deal with the negative self talk. So that's another. Good strategy. Right. Sometimes setting boundary with people that are compete, always draining you, asking you for, for your time. And not, you know, realizing that you need time for yourself. It's a great way to help with your mental health. You know, create those boundaries. The set time for yourself and let them know. That you do not want to push them aside, but you need time for you. And they will understand that because they will see that when it's time for you to give. Them some sub I dunno, some encouragement, some positive. Talk, you will be a hundred percent. With them, as opposed to feeling that your cup is, is almost full and you're not able to help them at all. So set some boundaries. It's very, very, very important. Communication. Is another strategy. Please practice assertiveness. And clearly state what you want and what you don't want. It is okay to say, no, you have got to have the power to say, know what, when whatever doesn't serve you. It's put in front of you. And. You have got to be. Clear. That you have got to put your needs first. Right. Putting yourself first. It's all about. Giving yourself courage, giving yourself power. Give giving yourself confidence. That. You are asserting. Um, asserting that. You're taking care of your mental health. Because this at the end of they can be draining. If you do not communicate, clearly people will, may take advantage of you. And, um, You know, schedule some downtime. For more work from family, from friends to rest and relax. And free yourself from any distraction. That may pull you right back into your life. And not allow you to take care of your mental health. Avoid taking alcohol or drugs that may alter your. State of mind. Because by doing drugs or alcohol, you're not fixing the problem. You're actually making it worse. And you're not really. Dealing with your problem, you just covering up into bed. But once you take off the bandaid here comes your issues again. And, um, Practice forgiveness. As a strategy. It's very important for both. You. And others. And if you have some kind of spirituality or religion, You know, make time for that. Make time for that. If it is meaningful to you. All right. And surround yourself with positive and supportive people. You all. Who you hang with? You know, if some people are there to elevate you, you will elevate. At the same token, if the people around you're always negative complaining and just seeing just that life is not. Worth living. Then this is what you're going to be thinking. And, you know, you don't want to go down the path that you could idea end of the day. Just even think about ending your life. No. No surround yourself with peop people that are positive. And we'll help with you, with you, with your goals. We support you with elevating to the next level, because at the end of the day, guys, it's all about you. Living your best life. And then. Learn to recognize signs of stress and anxiety that are reaching your boiling point. Okay. And practice coping techniques. To manage them. If you need to go to therapy, if you need to, uh, join a, a webinar, or if you need to do a master class, or if you need to do go to a retreat. To learn about the signs of stress. And anxiety do so. And in seek out a professional. If you need help with that. Once you take care of your mental health. Celebrate. Your progress and you accomplished that you have taken. Celebrate, no matter how small. It may seem. Celebrate. Self care. It's about taking care of your physical, mental, and social health. Mental health. Is. Is real because sometimes. The way you feel mentally. Can end up. Having signs of you on your physically and. And, uh, isolating you socially. So. With all these strategies that I've talked about. Please, please, please. Use those strategies. And if you feel the need to connect with. Other people with other professional, please do so. Because taking care of your mental health. Is as important as your physical health, it as important as your social health. So. At the end of the day, it's all about you. Leaving a productive, passionate. Joyful life. So please. Go over the strategies again, incorporate them in your life. And thank you for listening to this podcast until next time. Take care of yourself. Put yourself first. Because it's all about you. Living your best. Life. And if you need any other strategies and tips, please go to my. Website, Martine canal.com. And i'll see you next time