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Mental Health Wellness

/ Robert Bruton / Leave a comment

You can do several things daily to promote good mental health and wellness. Here are some of the best practices:

  • Practice mindfulness: This involves being present at the moment and paying attention to your thoughts, feelings, and surroundings without judgment. It can be done through meditation, deep breathing exercises, or simply taking a few minutes to focus on your senses.
  • Exercise: Regular exercise has been shown to improve mood, reduce stress and anxiety, and increase self-esteem. Even a short walk or stretching session can positively impact mental health.
  • Get enough sleep: Sleep is essential for good mental health. Aim for 7-9 hours of sleep each night and establish a regular sleep routine.
  • Connect with others: Social connections and supportive relationships are essential for mental health. Make time to connect with friends and family, join a club or group that interests you, or volunteer in your community.
  • Practice gratitude: Focusing on the positive things in your life and expressing gratitude can improve mood and overall well-being. Consider keeping a gratitude journal or taking time each day to reflect on what you are thankful for.
  • Take breaks: It’s important to rest and recharge throughout the day. This can include taking a short walk, listening to music, or engaging in a hobby you enjoy.
  • Seek professional help if needed: If you are experiencing persistent sadness, anxiety, or other mental health concerns, consider contacting a mental health professional for support and guidance.
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Getting started with a positive mental health wellness routine can be challenging, but prioritizing your mental health is worth the effort. Here are some steps to help you make it a part of your daily routine:

  • Identify your goals: What aspects of your mental health do you want to improve? Is it reducing stress, improving mood, or practicing self-care? Identify your goals and write them down.
  • Create a plan: Once you have identified your goals, create a plan that includes specific actions you can take to achieve them. For example, if your goal is to reduce stress, you may plan to practice meditation or deep breathing exercises for 10 minutes each day.
  • Start small: Trying to change too much too quickly can be overwhelming and challenging to sustain. Instead, start with one or two small changes you can easily incorporate into your daily routine. For example, you may start by taking a 5-minute break to stretch or take a short walk during the workday.
  • Set reminders: It can be easy to forget to prioritize mental health when busy. Set reminders on your phone or calendar to help you remember to practice your daily routine.
  • Find accountability: Having someone to hold you accountable can help you stick to your routine. Consider finding a friend or family member interested in prioritizing their mental health or joining a support group.
  • Celebrate progress: Celebrate small wins and progress towards your goals. This will help you stay motivated and reinforce positive habits.

Remember that everyone’s journey toward good mental health is unique; finding a routine that works best for you may take time. Be patient and kind to yourself as you explore different strategies and see what works for you.

Smooth Under Fire

/ Robert Bruton / Leave a comment

Staying calm under fire is a valuable skill in any situation where you are facing high levels of stress or pressure. Whether it’s a high-stakes meeting at work, a confrontation with a difficult person or a crisis, staying calm can help you think clearly and make better decisions. Here are a few tips to help you stay calm under fire:

  • Take deep breaths: When you’re under pressure, it’s common to take shallow breaths or even hold your breath. As a result, you will feel anxious or panicked. Instead, try taking deep breaths through your nose and out through your mouth. Help slow down your heart rate and relax your body.
  • Please focus on the present moment: When you’re under fire, it’s easy to get caught up in negative thoughts about the past or the future. Making you feel overwhelmed or anxious. So instead, focus on the present moment and what you can do to address the situation.
  • Take a break: If you’re feeling overwhelmed, it can be helpful to take a short break to clear your mind. Step away from the situation and take a few minutes to do something calming, like going for a walk or listening to music.
  • Practice relaxation techniques: You can use many relaxation techniques to help you stay calm under fire. These include mindfulness meditation, progressive muscle relaxation, or deep breathing exercises. Practice these techniques regularly to call upon them when you need them most.
  • Seek support: It’s okay to ask for help or support when you’re feeling overwhelmed. Talk to a friend or family member about what you’re going through, or consider seeking support from a mental health professional.
  • Create a mental plan: A plan can help you feel more in control of the situation and less overwhelmed. Take a few minutes to consider what steps you can take to address the problem. For example, involve brainstorming potential solutions, making a list of tasks that need to be completed, or setting goals for yourself.
  • Use positive self-talk: When you’re under fire, it’s easy to get caught up in negative thoughts and self-doubt. Instead, focus on the positive and remind yourself of your strengths and abilities. Use positive self-talk to boost your confidence and help you stay calm.
  • Practice gratitude: Focusing on what you are grateful for can help you stay calm and maintain perspective. Take a moment to think about the things in your life that bring you joy and gratitude, and remind yourself of these things when you’re feeling stressed.
  • Stay hydrated: Dehydration can contribute to feelings of stress and anxiety. Make sure you’re drinking enough water throughout the day to stay hydrated and help you stay calm.
  • Seek out sources of calm: Surrounding yourself with calming influences can help you stay calm under fire. Including listening to soothing music, spending time in nature, or engaging in activities that you find relaxing, such as yoga.

Following these tips teaches you to stay calm under fire and better handle stressful situations. Remember to take care of yourself and prioritize your well-being in times of stress.

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Box Breathing

/ Robert Bruton / Leave a comment

Box breathing, also known as square breathing or four-square breathing, is a simple relaxation technique that can help to reduce stress and improve overall physical and mental health. It involves inhaling and exhaling deeply, using a specific pattern to regulate the breath.

Some potential benefits of box breathing include:

Reducing stress and anxiety: By focusing on the breath, box breathing can help to calm the mind and reduce feelings of stress and anxiety.

Improving sleep: The deep breathing involved in box breathing can help to relax the body and mind, making it easier to fall asleep and stay asleep.

Enhancing concentration and focus: The rhythmic pattern of box breathing can help to improve concentration and focus, making it a valuable tool for athletes, students, and others who need to stay focused and mentally sharp.

Supporting respiratory health: Deep breathing can help expand the lungs and improve oxygen circulation throughout the body, supporting respiratory health.

Enhancing overall well-being: By reducing stress and improving sleep, concentration, and respiratory health, box breathing can help to enhance overall physical and mental well-being.

Overall, box breathing is a simple and effective relaxation technique with many physical and mental health benefits.

To practice box breathing, follow these steps:

  • Find a comfortable position with your back straight and your feet planted firmly on the ground.
  • Place your hands on your stomach, and take a deep breath through your nose, allowing your stomach to expand as you inhale.
  • Hold your breath for a count of four.
  • Slowly exhale through your mouth, allowing your stomach to contract as you exhale.
  • Hold your breath for a count of four.
  • Repeat the inhaling, holding, exhaling, and holding cycle for four counts each.
  • Continue for several minutes, focusing on the breath and the rhythmic pattern of inhaling, holding, exhaling, and holding.

You can also try adding visualization to your box breathing practice. For example, you can imagine inhaling calm and exhaling stress with each breath. Or, you can imagine a square, with each side representing one part of the breath cycle (inhale, hold, exhale, hold).

Remember to breathe deeply and slowly, allowing the breath to fill your lungs and expand your stomach. And, as with any relaxation technique, be patient and allow yourself time to get used to the practice. With regular practice, box breathing can be a powerful tool for reducing stress and improving overall well-being.

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Take Your Life Back

/ Robert Bruton / Leave a comment

How can life continually kick you in the gut, yet you still get up and fight?

How can life jerk the rug right out from under you, and yet you still get up and fight?

How can nothing seem to go right most of the time, and you still get up and fight?

How can you feel abandoned by God and still get up and fight?

Are you the person that fights?

People quit because they do not have a fight left in them, so THEY think! Emotionally we are all stronger than we give ourselves credit for.

“Self-acknowledgment boosts your emotional and spiritual immunity, giving you the strength, you need to release the past and rise above fear, doubt, or resignation.”—Debbie Ford

Two years ago, I took life head-on. With no emotional place to go but up, it was time to take the hits, take the pain, take the sorrow, and say NO more.

When you want to change your life, achieve more than you ever have. You need to be ready to take whatever life can throw at you, breakthrough prepared for more. When I speak of achievement, this is not about work success, this is YOU success.

Nothing in this life will come to you if you are not prepared. Emotionally prepared to never allow life to overtake your self-worth.

No more pity parties, “I can’t take it, it is too hard!” Horsefeathers!

Let me give you a little secret I have learned along the way. When you begin to awaken the you that you want to be. The person that makes all your dreams come true. You also awaken the enemy who says, “Oh NO, you don’t, I had you in the pits of hell on earth and that is where you stay.” So, the battle begins!

Life, hope, happy

You will be tested; the enemy will fill your head with garbage. Keep you busy chasing your own tale. Kicking your own ass. This is when YOU SAY, “Oh Hell. No, this is my time.”

This will help you strengthen yourself:

  1. Pray. Find times every day to share your innermost thoughts with God. The good, the bad and the ugly. Get it out. All we ask for is wisdom to resolve!
  2. Meditation. Daily get yourself in a routine of reflection. This is where we go to see ourselves in that place of joy, happiness, and peace.
  3. Journal your day. Learn the difference between activity and productivity. Success comes about when productivity dominates our days. Set specific times to achieve tasks every day that lead to a tangible result. Set up your day hour-to-hour. At first, this will be a pain in the butt. Over time it becomes second nature.
  4. Breathe. As much as needed, take a moment to breathe. Slow yourself down when your head begins to muddle up with garbage. Box breathing is a beautiful way to calm down. Easy to do: Take a couple cleansing breaths in through the nose out through the mouth. Then on a slow 4 count breath in and hold 4, breathe out on a 4 count, begin the same rhythm again. Do this a couple of times; if relaxed your good. If not a couple more times.
  5. Remember a calm mind, is productive, creative, and happy. This is where you will draw your greatest strength.

Do not give up when things get tough. Misery loves company. Do not let the enemy put in your head you can not change, YES you can!

The reason I know change is possible:

  • Great athletes train, train, and train more. You do not pick up a golf club walk onto a tee box with Tiger Woods and expect to win a game. You do not get on a pair of skis and stand in a start house with Lindsey Vaughn and expect to win a gold medal.

Why you say, why can you not beat them? Simple! Practice they have trained themselves for years to compete at the level of achievement each has attained. You must train, train and train more to win—the same thing with your mind that has decades of garbage stuffed in your mind.

People can change because you do get better when you practice. When you get off your ass and try. Try until you think one more step is impossible and take action.

Nay Sayers can kiss my ass. Let this become your mantra!

Just because lazy asses tell you something is impossible. You do not have the right stuff. Remind them to sit on their ass and hold your beer. Get it done!

I wish I had a shortcut to share. Other than your resolve must be steadfast. When enough-is-enough, you will change. I am!

Life Try’s to Throw a Punch

/ Robert Bruton / Leave a comment

Cleaning up the wreckage of the past. Mop bucket after mop bucket of old muck. It is enough to wear anyone out.

“I always like to look on the optimistic side of life, but I am realistic enough to know that life is a complex matter.”–Walt Disney

This holds true for me as I clean up old messes. What is more, it brings you right back to the place you left so long ago. Past garbage must be picked up even though you may have long since moved on.

Today was one of those days for me. The rug gets jerked right out, and bam, you hit the floor, saying, “what the hell was that?” At this stage, you can either get up, or you can wallow in the mire of despair.

It is hard but chooses to get up. Swift kicks to the gut hurt for a moment, but you can breathe again. Overnight, I was able to find my hope still. Messes can be cleaned up and moved past. Not allowing myself to fall into a pit of self-induced hell was an achievement!

Today these are steps I took to bring myself out of what could have been debilitating fear:

  1. Give it to God. I simply told God I did not understand why, but I was not going to lose faith in him.
  2. Took time to just breathe for a minute. Fear will stifle any hope. Sighing and taking a minute to say, “the world is not coming to an end, how do we fix this?”
  3. Keep telling myself repeatedly, “all is well, God has this!”
  4. Reminding myself that when all this began, I am a hell of a lot further today than I was when this all started. All for the better!
  5. Hope always exists, and for me, when I can feel hope in my heart. I know everything will be okay.

We all get life kicking us in the gut when we least expect or need it to happen. Rolling with it and having the expectation all will be well. Easier said than done, however, over time as we practice our faith. Moving with life becomes more natural.

Spiritual, Christian Life, hope

Feeling stronger as faith grows is something that happens. It took a long time for me to believe that my inner strength could be called upon to pull me through the toughest of times. Why, because I am not alone. God will stay with me through my tough times.

With all things, we must practice, practice, practice. Over and over, I say, “God has me.” As I write this, it occurs to me that I have been reading the bible and other Christian books more so than average. Perhaps I have stirred the enemy to throw his life stone at me to see if I will falter. Fall apart and lose what I have. Not this time!!!

Two years ago, I made a commitment that I would no longer lose in life. For once in my life, I intend unequivocally to not miss!

Questions or comments:

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