By Leah Rodgers
Have you noticed how radiant people look when they are at peace, happy or doing well? There is a reason for that. Emotional and mental distress can speed up cellular aging, even impacting our DNA. According to Psychology Today, “The long-term effects of chronic stress, anxiety and depression shorten DNA telomeres. The length of a telomere indicates biological and cellular health.” A study at the University of California showed “traumatic and stressful situations over the course of a person’s life (are linked) to shortened telomeres, resulting in chronic diseases and premature death.” These even can be passed down genetically — and none of us want “short straws.”
The good news? Research also shows that meditation and mindfulness activities can lengthen telomeres.
Set a daily intention to make time for your mental well-being. While nothing takes the place of seeing a licensed therapist, adding these tips to your daily routine can be a big boost to your mental health.
Go outside; take some deep breaths. Note your surroundings and be present. Set your timer to meditate. If your thoughts wander, bring your focus back to your breath. You can also focus on an inspiring quote, song or poem. End with a moment of gratitude for all the good in life. Make this your daily practice.
HERE ARE SOME TIPS TO ENHANCE YOUR MENTAL WELLNESS:
- DEEP BREATHING — In yoga, breathing techniques are called “pranayama,” or “life-force energy.” Your cells, muscles and even brain need oxygen to thrive. Start daily breathing exercises in which you control and track the time you inhale and exhale. Practicing regularly increases oxygen capacity and helps you to de-stress and redirect your thoughts.
- MINDFULNESS — Be present in the moment. Cultivate moments of stillness and observation. Think about what you are doing while you are doing it. Notice details. Listen, observe, and savor life.
- MEDITATION — By viewing your thoughts through a compassionate, non-judgmental lens, you can focus on those that are most beneficial. It also helps to root out negative thought patterns and perspectives to keep the mind in a healthier, calmer, and more positive place. In yoga, this is called the “higher witness mind.” Start with two five- to 10-minute sessions per day, one in the morning and one in the evening. Add another when you feel overwhelmed. Think of meditation as a time to simply “recharge” and unwind the mind.
- FAITH — Have faith by believing that things will work out for good. This will help with overall wellness by cultivating a positive outlook on life. Connect with a tribe of people who hold this same belief and will support you, and return the favor. Keep the circle of encouragement going!
- NATURE — Getting in touch with nature can be grounding. The fresh air, sunshine and beauty of nature can refuel and shift your energy. A time outside each day can boost the immune system, lower blood pressure and increase focus. Try some outdoor activities, whether gardening, hiking, picnicking or enjoying a sunset walk.
Leah Rodgers is owner/instructor at Selah Yoga and Arts Collaborative, LLC, at 526 E. Second St., Pass Christian. She can be reached at leahtrodgers@gmail.com.