Read me


How to make a Bad Day into a Better Day


Bad days happen to everyone, but just because something bad happened during your day doesn’t mean you can’t change it around the same day or even the next day. We aren’t saying your day will turn into the greatest day ever, but we are saying that with these tips you can try to change your day into a better one.

1. Recognize your bad day and commit to changing it
We must first acknowledge our anger or our frustration and actively commit to wanting to change our day. We can change almost any day around with a little effort.

2. Take a break
     Walk away from whatever is frustrating you at the time and take a short break to re-energize. If you are at home, step outside. If you are at work and you can’t step outside, try going to the bathroom and splashing some water on your face.

3. Reminders
    Surround yourself with visual reminders to help calm you down or make your day brighter. For example, you could hang pictures, artwork or quotes, set an alarm with  funny saying, light or plug in candles, etc. You can surround your different spaces with pretty much anything  that brings a smile to your face. It’s about being prepared because there will be bad days.

4. Train your mind daily
    Try not to focus on the negative. Work to occupy your mind with positive thoughts. When negative thoughts or events do occur, it’s important  to not dwell on them. The key is to acknowledge the thought, take action if necessary, and let it go.

5. Do something good and help others
    Lending a helping hand can make the other person’s day better as well as make you feel better as well.

6. It’s not a bad life, it’s just a bad day or moment
    Recognizing that you have had good days before and you will have good days again.

7. Gratitude
    Find one thing to be grateful for in your day. It can be that you packed or someone packed your favorite lunch or  you received a compliment. Thinking about something you are grateful for daily will also help you train your mind to notice and focus on the positives.
     

Should Drug Addiction and Mental Health Disorder be perceived as the same?


This is a very difficult question and remains a controversial one. From our perspective, drug addiction and mental health disorders are not the same thing. In its simplest definition, drug addiction is a disease that causes the brain to change its function and structure, thus, the person is constantly seeking the drug even after knowing the harm it can cause their body and the relationships around them. Mental health disorders is an umbrella term that includes a huge range of conditions that impact the way someone thinks, feels, and behaves.

The biggest controversy comes down to choice. When people think about mental health disorders, mental health disorders can be linked to genetics and/or experiences faced by the individual that may not have been in their control. Many people believe since you can choose to take a drug or not, drug addiction can't be a disease. The disease aspect of drug addiction is present through the changes the drug makes to the brain.

 Both drug addiction and mental health can have an impact on each other. Drug addiction can cause mental health issues and people with severe mental health conditions can turn to drugs to help self medicate. There are many facilities around the country that can treat mental health and drug addiction. It is most common to try to treat the drug addiction first and then work on the mental health aspect because drug addiction and mental health cannot be treated in the same way.

Mental health disorders and drug addiction can have serious impacts not only on the individual, but on the relationships the individual has as well. If you or anyone you know may be suffering from a mental health disorder or a drug addiction, seeking professional help is important.

  

How to Control your Social Drinking


So what can social drinking be defined as? Social Drinking is the consumption of alcohol in a group setting whether out at a bar or club or at a friend's home. Much of what comes to mind when thinking about social drinking is the college setting. College often is a time for people to experiment with different things to help formulate their identity. In the media, college is portrayed as a party time and alcohol is included, which sets the standard that you need to drink in order to have fun in college.  Looking back through my college experience, many people can be defined as functioning alcoholics, but their behaviors is acceptable as part of the college experience. College and alcohol seem to go hand and hand and there are many programs devoted to alcohol safety within the college setting. In turn, how does this translate to outside of college where it may not be acceptable to participate in social drinking every day?  What happens when we graduate and enter the real world? The pressures of social drinking do not only apply to college-age people.


The following tips are for those people who feel they need to control their social drinking or want to not feel pressured.

TIP #1: Know your limit
It is important to be self-aware and know when you can't handle any more alcohol. Simply because you are surrounded by others who are drinking, doesn't mean you have to drink as well. Order a regular coke or sprite, they will never know the difference.

TIP #2: Know why you are engaging in social drinking
What are your reasons for drinking? Do you truly like to drink or do you feel pressured? Do you drink to avoid problems or when you are experience negative emotions? Are you trying to fit in with a crowd? Knowing your reason can help you determine whether you need help with your social drinking.

TIP #3: Talk to your supports
If you are feeling unsure about your social drinking, turn to friends and family to ask their opinion. If you are surrounded by people who engage in the same level of social drinking as you do, it’s important to get an outside opinion because those people around you may not notice that the amount they are consuming may be an issue.

TIP #4: Seeking help
Turning to a professional does not necessarily mean you have a problem with social drinking, but it does mean that you are concerned with something about your drinking. Professionals can help give an unbiased and more important clinical perspective to some of the issues you may be struggling with surrounding your social drinking.


3 Steps to Emotional Health:


Emotional health is a state of wellness as it relates to our mind, hearts, and generally how we feel (and if you know HeartsChat, then you know we aren't talking about your physical heart). Emotional health can actually help keep you physically healthy. Honestly, they are both important but unfortunately emotional health isn't at the top of some of our health priority as much as psychical health is. HeartsChat urges you to tend to your emotional health daily and to make it as routine as breathing. Here are some steps to take to improve your emotional health today! Oh and click here to watch our video as we discuss Emotional Health

1 Stress management 
What could help: 
Balance
Organization
Exercise
Talking 
Relaxation techniques
Sleep
Healthy eating habits 

2 Enjoyment in life 
What could help:
Making the time
 Prioritize fun
 Set weekly goal for fun

3 Increase in relationship satisfaction
What could help:
 Being honest with yourself and in your relationships
 Use your supports and ask for help


Unstoppable Girls 2016 Empowerment Retreat


Unstoppable Girls Foundation provides girls and young women the chance to increase their self confidence, become empowered, and much more through fun workshops and panel discussions. Visit their website for more information www.unstoppablegirlsfoundation.org. HeartsChat had the pleasure of presenting at the Unstoppable Girls retreat for the second year in a row! Watch our Vlog for an inside look at the retreat here: Unstoppable Girls Vlog

Here is what we covered:

We discussed what mental health means as well as discussed examples and provided a wellness checklist (see below)

We explored ways to improve your self-esteem

1 Practicing positive affirmations 
2 Debunking social media unrealistic expectations
3 Facilitated discussion with the girls to normalize their experience