Understanding Cultural Competence in Action

True cultural competence requires more than attending a workshop or reading a manual. It involves being able to recognize your own cultural lens while understanding the lived experiences of others. Social workers need to stay aware of how culture influences every interaction, from body language to concepts of family and community. This means asking questions with genuine curiosity, not assuming what’s best, and always centering the client’s voice in decisions. A culturally competent approach thrives on context, and context changes based on who’s in front of you. That’s why flexibility and self-reflection are key tools in daily practice.

Education as a Foundation for Competence

No one is born culturally competent. It takes structured education, personal growth, and continuous exposure to diverse narratives. Graduate programs play a critical role in shaping how future professionals see and understand cultural identities. Earning an LCSW degree provides more than clinical training—it also opens the door to deeper learning about cultural dynamics, power structures, and intersectionality. Through coursework and internships, students learn how to examine their own biases and approach clients with a lens that prioritizes equity and empathy. The degree alone doesn’t create a culturally competent social worker, but it sets the stage for lifelong learning and intentional practice.

Going Beyond Awareness to Accountability

Many social workers reach the stage of cultural awareness but stop there. They recognize differences, know how to pronounce names, and attend events during cultural heritage months. But awareness without action doesn’t change outcomes. Culturally competent practice demands accountability—asking, “How did my actions impact this client’s experience?” It means acknowledging when mistakes happen and doing the work to repair and learn. This is where supervision and peer consultation play vital roles. They offer space to question assumptions, share feedback, and push each other to grow. Accountability turns knowledge into meaningful, measurable support for clients.

Challenging Personal Bias Through Self-Reflection

Self-reflection isn’t an optional part of social work—it’s the engine that drives professional integrity. Cultural competence lives in the willingness to look inward and question the stories we tell ourselves about the world and the people in it. That means catching those snap judgments that creep in and asking, “Where did that come from?” and “Is that helping or harming?” It means reading, listening, and exposing yourself to voices outside your comfort zone. Honest reflection creates space for humility, which is essential in this work. Without it, even the best intentions can fall flat or do real harm.

Building Genuine Relationships with Clients

Clients don’t want perfection—they want authenticity. Culturally competent social workers show up ready to build relationships rooted in mutual respect, not authority. They ask open-ended questions, listen more than they speak, and avoid making assumptions based on race, ethnicity, religion, gender, or socioeconomic background. Building trust takes time, especially with clients who have faced systemic injustice or discrimination. It’s about showing up consistently and proving that you care enough to understand their world, not just apply textbook solutions. When trust forms, clients feel seen, heard, and empowered to take the next step in their journey.

Practicing Cultural Humility Every Day

Cultural humility means recognizing that you’ll never “master” someone else’s culture, no matter how many books you read or trainings you attend. It requires a daily mindset of openness and curiosity. Social workers who practice cultural humility don’t pretend to be experts on their clients’ experiences. Instead, they become partners in discovery—always willing to ask, “What do I need to understand about your world to support you better?” They admit when they don’t know something and ask clients to educate them when appropriate. That kind of vulnerability builds trust, and it keeps the power dynamic from tilting too far in one direction.

Language, Communication, and Cultural Nuance

Words carry weight, and in culturally competent social work, communication goes far beyond vocabulary. It involves tone, body language, and an awareness of what is said—and what isn’t. Social workers must pay close attention to how cultural backgrounds shape a client’s way of expressing distress, hope, or resistance. In some cultures, emotional expression is reserved; in others, it’s bold and open. Understanding these differences helps avoid misdiagnosis or misinterpretation. Using interpreters or bilingual staff is important, but so is making sure the overall environment respects the language needs of the client—not just during a single session, but throughout their care.

Understanding Intersectionality in Practice

Clients never come into a session defined by one label. They carry multiple identities—race, gender, ability, class, sexual orientation, and more—that intersect and shape their experiences. A culturally competent social worker doesn’t look at one part of a client’s identity in isolation. Instead, they ask, “How do these different parts of who you are interact, and how do they impact the support you need?” This approach allows for deeper empathy and more targeted interventions. Intersectionality isn’t a theoretical framework reserved for academia. In practice, it becomes the difference between making someone feel seen or forcing them to fit into a box.

Culturally competent social work isn’t about having all the right answers—it’s about asking better questions, listening with intention, and staying open to learning every single day. It requires commitment, humility, and the courage to face one’s own blind spots. Social workers who practice true cultural competence understand that their growth never stops because people and communities continue to evolve. Moving beyond buzzwords means showing up with respect, building relationships that matter, and being brave enough to challenge the systems that fail those we aim to support. That’s the kind of work that creates real, lasting change.

Photo Credit

Photo is from Unsplash

Guest Author Bio
Ryan Miller

Ryan Miller is a passionate and creative blogger who loves to write on traveling and relationships. Her writings are focused on prevailing topics and her long term vision is to empower youth in making their decisions.

The need for mental health care is increasing, and nurses are on the front lines, offering essential services to those in need. They help bridge the gap between patients and other healthcare providers, ensuring that individuals receive comprehensive care. Nurses’ unique positions allow them to make significant impacts on patients’ mental well-being through various interventions and support strategies.

In this blog, we will share how nurses contribute to promoting mental health and the various ways they support patients.

The Importance of Mental Health Training

Mental health training is essential for nurses to effectively support patients. Many professionals pursue additional education, such as masters in nursing programs online, to add to their skills and knowledge in mental health care. These programs offer advanced training in mental health assessment, treatment, and patient communication, equipping nurses to handle complex mental health issues.

These programs cover critical areas like psychopharmacology, psychotherapy, and crisis intervention, providing nurses with the tools they need to address a wide range of mental health concerns. The flexibility of online programs allows working nurses to balance their professional responsibilities with their educational goals. This advanced training ensures that nurses can provide high-quality care to patients with mental health needs.

Early Detection and Intervention

Nurses are often in a unique position to detect early signs of mental health problems. Through routine assessments and patient interactions, they can identify symptoms of anxiety, depression, and other mental health conditions. Early detection allows for timely intervention, which can significantly improve patient outcomes.

During regular check-ups or hospital visits, nurses may notice changes in a patient’s behavior, mood, or communication patterns. By asking the right questions and listening carefully, they can pick up on subtle cues that might indicate a developing mental health issue. Early intervention can prevent the escalation of these issues, reducing the need for more intensive treatments later on.

Providing Emotional Support

Nurses provide essential emotional support to patients dealing with mental health issues. They offer a listening ear, empathy, and reassurance, which can help patients feel understood and less isolated. This emotional support is a critical component of mental health care and can make a significant difference in a patient’s recovery process.

Emotional support from nurses can help patients build trust and feel safe discussing their concerns. This rapport is particularly important for patients who may feel stigmatized or reluctant to seek help. By providing a non-judgmental space, nurses encourage patients to open up about their struggles, facilitating better diagnosis and treatment.

Educating Patients and Families

Education is a key aspect of a nurse’s role in mental health care. Nurses educate patients and their families about mental health conditions, treatment options, and coping strategies. This education helps patients and their loved ones understand the condition better and empowers them to take an active role in the treatment process.

Nurses can explain the symptoms of mental health conditions, the expected course of treatment, and potential side effects of medications. They also provide practical advice on how to support a loved one with a mental health issue. By demystifying mental health care, nurses help reduce fear and misinformation, making it easier for patients and families to navigate the treatment journey.

Coordinating Care

Nurses often act as coordinators of care for patients with mental health issues. They collaborate with doctors, therapists, social workers, and other healthcare professionals to develop comprehensive care plans. This coordination ensures that patients receive holistic and continuous care, addressing all aspects of their mental health.

Effective care coordination involves communicating with all members of the healthcare team to ensure that everyone is on the same page regarding the patient’s treatment plan. Nurses also help schedule appointments, follow up on treatment progress, and adjust care plans as needed. This comprehensive approach helps avoid gaps in care and improves overall treatment outcomes for patients.

Advocating for Patients

Nurses serve as advocates for patients, ensuring their voices are heard in the healthcare system. They work to protect patients’ rights and ensure they receive the appropriate care and resources. Advocacy is especially important in mental health care, where patients may face stigma and discrimination.

Advocating for patients involves communicating their needs to other healthcare professionals and policymakers. Nurses might also help patients navigate the healthcare system, access community resources, and understand their rights. By standing up for their patients, nurses help create a more supportive and equitable environment for mental health care.

Crisis Intervention

Nurses are trained to handle mental health crises, providing immediate support and intervention. They are equipped to manage situations involving suicidal ideation, severe anxiety attacks, or psychotic episodes. Prompt and effective crisis intervention can prevent harm and stabilize patients.

During a mental health crisis, nurses use their skills to de-escalate the situation and provide emotional support. They may need to coordinate with emergency services, contact mental health professionals, and implement safety plans. By responding quickly and efficiently, nurses can significantly impact the outcome of a crisis and help patients receive the urgent care they need.

Supporting Medication Management

Medication management is a vital part of mental health care. Nurses help patients understand their medications, monitor for side effects, and ensure adherence to prescribed treatments. Proper medication management can significantly impact the effectiveness of mental health treatments.

Nurses educate patients on the importance of taking medications as prescribed and discuss potential side effects. They may also work with patients to develop strategies for remembering to take their medications regularly. By providing ongoing support, nurses help patients stay on track with their treatment plans and achieve better health outcomes.

Promoting Self-Care and Wellness

Nurses encourage patients to engage in self-care and wellness activities that support mental health. They provide guidance on lifestyle changes, such as exercise, nutrition, and stress management techniques. Promoting self-care helps patients maintain their mental health and prevent relapses.

Self-care activities can include mindfulness practices, regular physical activity, and healthy eating habits. Nurses may offer tips and resources to help patients integrate these activities into their daily routines. By promoting a holistic approach to wellness, nurses empower patients to take control of their mental health and improve their overall quality of life.

Conclusion

Nurses are champions for mental health on the front lines of healthcare. Their ability to connect with patients on a human level, educate them about resources, and advocate for comprehensive care creates a ripple effect. By chipping away at the stigma surrounding mental health, they empower patients to seek help and build a society where mental well-being is valued just as much as physical health. In a world that often feels fast-paced and impersonal, nurses are a reassuring constant, reminding us all that we’re not alone in taking care of our minds.

Photo Credit

Photo is from Pexels

Guest Author Bio
Valencia Jasira

Valencia Jasira is a Senior Content Writer with more than 15 years of research experience in the fields of health and the environment. Her prolific research has significantly influenced Health and Environment Issues, and she regularly advises on health practices.

Julie Anderson, RP (Q)
Registered Psychotherapist at Online Therapy Centre

Your life is filled with unexpected challenges and navigating their complexities can often seem overwhelming. While coping with your personal struggles, relationship issues, or mental health concerns, you might wonder if you’d benefit from seeing a therapist. Let’s look at some factors which might help to inform your decision.

Researching and securing professional help is empowering and is the first step to feeling better. Therapists provide the necessary tools and support to help better navigate life’s sudden ups and downs. Online Therapy Centre offers their clients a convenient and accessible way to connect with a licensed mental health professional any time of day, from the comfort of your home.

But when is the right time to seek out a therapist? How can you know if you’ll benefit from therapy? Below are some of the most common issues which bring people to mental health clinics such as Online Therapy Centre.

Dr. Stephanie Hayes, Ph.D., C. Psych.,
Psychologist at Online Therapy Centre

1.​ Persistent Emotional Distress

If you’re experiencing persistent emotional distress, such as ongoing sadness, anxiety, anger, or feelings of hopelessness, you may benefit from securing professional assistance. If your emotions interfere with your daily life, your relationships, and work, then receiving guidance from a therapist can be instrumental in understanding and managing your feelings.

2.​ Difficulty Coping with Life Transitions

It’s normal for life transitions to trigger stress and uncertainty. Major changes such as starting a new job, getting married, becoming a parent, or dealing with the loss of a loved one can be overwhelming. A therapist can provide valuable support during these transitions, helping you process your emotions, adapt to change, and find a new sense of balance.

Online Therapy Centre offers private counselling sessions with experienced mental health professionals from the comfort of your own home.

3.​ Strained Relationships

Relationships are a cornerstone of human life, and when you encounter difficulties that threaten close bonds, it can take a toll on your emotional well-being. If communication breakdowns, frequent conflicts, or a general feeling of being ‘disconnected’ persists, it can be damaging to your relationship. Couples therapy or family therapy provide a safe space to address underlying issues and foster healthier connections.

4.​ Unhealthy Coping Mechanisms

If you’re engaging in harmful coping mechanisms, such as substance abuse, excessive gambling, or self-harm, therapists can explore your psyche to expose deeper emotional struggles that require professional attention. A licensed therapist can provide healthier coping strategies and provide the necessary support to help you overcome your challenges.

5.​ Lingering Trauma or Past Wounds

If you have unresolved trauma or past experiences which continue to affect your life, and which lead to anxiety, depression, or a sense of being stuck, a therapist trained in trauma-focused therapy can help guide you through the healing process and allow you to move forward and live a more fulfilling life.

6.​Loss of Interest and Motivation

Do you notice a significant decline in interest or motivation in activities that once brought joy and fulfillment? This might be a sign of degrading emotional or mental health. Therapy can help you rediscover your passion, set achievable goals, and regain a sense of purpose in your life.

7. ​Persistent Negative Thought Patterns

Negative thought patterns, such as self-criticism, pessimism, or feelings of worthlessness, can significantly impact overall well-being. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you challenge and reframe your negative thoughts to foster a more positive mindset.

The Benefits of Seeking a Therapist

Engaging in therapy can offer numerous benefits, including:

• ​Emotional Support: Therapists provide a safe and non-judgmental space to express emotions and thoughts freely.
• ​Personal Growth: Therapy can facilitate self-discovery and personal growth, helping individuals develop a deeper understanding of themselves.
• ​Enhanced Coping Skills: Therapists equip individuals with effective coping mechanisms to navigate life’s challenges and stressors.
• ​Improved Relationships: Couples and family therapy can strengthen communication and promote healthier relationships.
• ​Mental Health Management: Therapy offers tools to manage mental health conditions and improve overall well-being.

Deciding to engage in therapy sessions can offer many benefits.

Deciding to seek therapy is a personal choice and the first step towards self-care and emotional well-being. If you find yourself grappling with emotional distress, relationship challenges, or personal difficulties that affect your daily life, seeking the guidance of a therapist can be transformative. A licensed mental health professional can provide valuable support, helping you navigate through life’s obstacles and empowering you to lead a more fulfilling and balanced life. Reaching out for help is a sign of strength. With the right support, positive change and growth are within reach.

Photo Credits

Man with laptop – Adobe stock photos
Woman with laptop – Adobe stock photos
All other images are courtesy of the author

Guest Author Bio
Laura Lord

Meet Laura Lord, our guest author who wears multiple hats at the Online Therapy Centre (OTC). With her prominent role as the Director of Operations and Intake Specialist, Laura brings a wealth of experience and expertise to the mental health field.

Director of Operations and Intake Specialist at Online Therapy Centre.

For years, Laura has been assisting clients in their journey towards emotional well-being. Her expertise lies in matching individuals with the perfect therapist and ensuring a seamless booking process for their initial therapy sessions. Beyond that, she remains a constant source of support, addressing their queries and concerns with unmatched compassion.

Laura has an inspiring thirst for knowledge. Currently working towards her master’s degree in social work at the University of Waterloo, she continues to expand her horizons and deepen her understanding of human behavior.

As the first point of contact at OTC, Laura embraces her role with enthusiasm, warmly welcoming and guiding those who seek help. Her innate ability to connect with people on a profound level enables her to navigate the intricacies of their lives, ensuring they receive the best care possible from our team of psychologists and psychotherapists.

Life as a Human is privileged to have Laura Lord share her insights and experiences with our readers. Through her writing, she offers a unique perspective on mental health and the transformative power of therapy. Her dedication to improving lives and her unwavering commitment to her craft make her a beacon of hope and inspiration for all.

Join us as we delve into the world of mental health with Laura’s articles, where her words will undoubtedly resonate with those seeking a deeper understanding of themselves and the world around them.

The challenges

Unfortunately, today’s society still stigmatizes receiving mental health treatment. Few people seek help until they have no choice; the consequences become significantly worse by that time. Many brilliant, highly productive individuals, too, need mental health treatment to deal with challenging circumstances and biological imbalances.

According to studies, half of the people who will experience mental health issues start to exhibit signs by age 14. The brain develops most rapidly between the period of conception and early adulthood. Despite this knowledge, we tend to let problems fester until they become life-threatening, failing our kids.

We have inexcusably high rates of suicide, school dropout, homelessness, and engagement in the juvenile justice system instead of making investments in early detection and intervention programs and granting access to suitable resources. The vast number of people who are hurting serves as a reminder of how frequently we wait too long to take action, even while we can work to offer mental health services and support and to encourage recovery for those in need.

Benefits of early mental disorder diagnosis and treatment

An early diagnosis and treatment of mental illnesses in individuals can avoid or significantly lessen the impact of mental illness so that people can lead happy, fruitful lives in society. These long-term benefits of an early diagnosis and treatment of mental illnesses in individuals can be summarized as follows.

1. A milder course of therapy
2. Less logistical repercussions
3. Reduced and milder persistent symptoms
4. A complete and longer recovery
5. Better overall motivation and self-esteem

Let’s take a more in-depth look at how early detection and treatment of mental illnesses can be beneficial:

1. A milder course of treatment

People will need less intensive treatment if they seek mental health intervention sooner. Many wish their symptoms would disappear, but mental illnesses worsen with time. Early intervention enables people to acquire coping skills while they are still able to do so. Some people no longer require medicine as a result of this, while those who do need medication have their dosage and frequency reduced. Early detection and treatment stop people from using hazardous and lethal coping mechanisms, including substance abuse, self-harm, and suicide.

2. Less logistical repercussions

Many significant parts of people’s lives are impacted when they start to succumb to mental disease symptoms. Relationships suffer, and work or academic performance suffers. Loss of friendships, breakups, family conflicts, unemployment, and college dropout are all possible outcomes of this.

The documented diagnosis will be increasingly severe as the issue becomes more serious. It’s common for prospective employers to review mental health records; therefore, this could hurt one’s chances for advancement in the workplace.

When a serious mental health diagnosis is present in a patient’s medical records, many healthcare providers and insurance companies continue to raise the cost of therapy.

3. Reduced and milder persistent symptoms

In addition to the initial underlying mental health condition, the additional life challenges mentioned above cause symptoms of depression and anxiety. Recovery becomes harder and takes longer as a result. People eventually manage symptoms even if they could have been avoided with earlier care. Even for the most severe mental health psychosis symptoms, as the experts advise, prevention is key.

4. A complete recovery with little to no chance of a relapse

Relapse is one of the major risks associated with untreated mental health issues. Even after receiving early therapy and recovering, people are still more susceptible to relapsing due to the stress of a progressing mental illness. Getting assistance while the issue is still minor helps to keep trauma from developing.

People can more readily recognize early indications of recurrent mental health issues if they become aware of them early on. It also gives patients the tools they need to cope well with repeated symptoms, so they don’t get out of control.

5. Better overall motivation and self-esteem

Seeking early mental health intervention boosts general self-esteem and motivation once people get past society’s stigma. Developing a sense of pride for having looked for the appropriate resources at the appropriate time will be a part of the healing process.

People will be inspired to take on other problems in life they have been putting off after overcoming this one. People will be further encouraged to follow healthy lifestyles by the ensuing improvement in their mental and emotional health.

When and how to get help

Many young people who are exhibiting psychotic symptoms don’t know how to get assistance. Start by informing a trusted friend or family member that you are experiencing some unusual things you cannot explain. The level of other people’s involvement in your care is entirely up to you.

Remember that having family and friends by your side can be very helpful because psychosis can be a condition that can make the afflicted feel very isolated. Try to make an appointment with your primary care physician or a nearby medical facility. If communicating your experiences is challenging for you, you might wish to attend with a family member or friend. You can get more evaluations or support with the assistance of your doctor.

In conclusion

One of the most difficult obstacles is learning to admit when you need help. As they do not instantly have physical and social repercussions, issues about mental health are especially simple to disregard. These effects will, in fact, eventually manifest. If something seems amiss, be sure to seek help as soon as possible. Early intervention can greatly aid the long-term maintenance of your mental and emotional well-being.

Photo Credits

Woman covering her ears – Pexels
Woman writing on clipboard – Pexels

Guest Author Bio
Dr. Joann Mundin

Dr. Joann Mundin has been a board-certified psychiatrist in practice since 2003. She is a diplomate with the American Board of Psychiatry and Neurology and a fellow with the Royal College of Physicians and Surgeons of Canada. She is currently associated with Savant Care, where she provides assessments and treatment for patients with severe mental illnesses.

It’s for good reason, too, as childhood mental health issues don’t only cause pain and trouble during childhood, but they can cause issues that last well into adulthood if untreated and undiscussed. Here is a look at why we all should encourage youth (and everyone) to take all the right steps in keeping good mental health, and a few ways to help out first-hand.

Mental Health Issues and Statistics

Because children are naturally more likely to experience mental and physical changes as they begin to grow, determining what is normal and what is unhealthy activity can be a bit of a challenge for doctors and other mental health professionals. It’s a difficult job, but one that needs to be done. Screenings at schools are a good start, but tend to be annual, or even less frequent than that. There are many issues that can happen during a child’s life that can create and contribute to many mental health problems. So, screenings are not a blanket solution, but certainly some help.

7.4% of children between 3-17 years old have a diagnosed behavior problem, with the most common being anxiety and depression. Oftentimes, a child with one of two diagnoses has the other as well. That number may actually seem small, as anxiety and depression seem to be so common. That’s because those two disorders become more common as people age, as they are often the result of traumatic issues, not wholly genetic, that go undiagnosed. From the ages of 13 to 18, the chance of a someone having anxiety or depression doubles to more than 15%.

Finding ways to ensure kids get diagnosed, and ultimately helped for their disorder is the first step in helping fix the issue, and encouraging young people you interact with to share any negative thoughts they have about themselves can be a simple and effective way to spark a discussion about possible depression. Sadness, anger over small things, irritability, a loss of interest in friends and school, and extreme sensitivity to failure (especially socially) are all signs of depression. Anxiety is generally a little easier to spot when severe enough to seek treatment, as individuals start sweating, trembling, and even breathing rapidly.

Share some of these statistics with your friends who have children, and continue to encourage dialog that alters the negative stigma of having a mental health disorder.

Untreated Issues and Society

Treating mental health issues in adolescents is truly a positive for society. Depressed kids often become depressed adults, and the longer the issues goes untreated, the better the chance the person has of causing harm to property, themselves, or someone else. Untreated mental illnesses also lead to drug and alcohol addiction, which is another societal issue, especially if driving gets involved. Continued treatment can keep people away from drugs and alcohol.

In addition to societal issues, untreated depression can cause many issues for the individuals far beyond sadness and negative thoughts. People with untreated depression have harder times making healthcare decisions, they lose sleep, and even things like heart attacks have been linked to depression and anxiety that has been allowed to run rampant.

Helping the Issue

For adolescents, raising awareness about the long-term affects of these issues can help encourage them to at least get assessed. Encouraging them to discuss their issues and not view any sort of sadness as a fault of their own, simply a trait they can help make better also helps identify these issues. Ultimately, though, it’s never too late for anyone to get help for their mental health issues. Don’t be scared. It’s okay to take care of yourself!

Photo Credit

Image by Free-Photos from Pixabay

Guest Author Bio
Sarah Daren

With a Bachelor’s in Health Science along with an MBA, Sarah Daren has a wealth of knowledge within both the health and business sectors. Her expertise in scaling and identifying ways tech can improve the lives of others has led Sarah to be a consultant for a number of startup businesses, most prominently in the wellness industry, wearable technology and health education. She implements her health knowledge into every aspect of her life with a focus on making America a healthier and safer place for future generations to come.

Usually, we try to laugh these embarrassing episodes off as senior moments, as if they’re just an inevitable part of aging — as if there’s really nothing we can do about it.

And sure, as you get older, you might slow down a bit. You might lose a step or two. But you’re not powerless. There are things you can do today to slow or even reverse age-related mental decline both for tomorrow and for years to come.

Why It Matters

It may not be exactly fun, but some loss of mental sharpness, or acuity, is to be expected as we get older. As the years go by, it may take longer to memorize new information. It may become more difficult to multitask. You might have a bit more trouble with recall.

But that doesn’t mean you’re over the hill. It just means you might need to work a little harder and be a little more strategic about your brain health. In fact, what’s true for the body is also true for the mind: if you don’t use it, you lose it.

On the Ball

Have you ever noticed that the busiest, most active, and most engaged people never seem to age? They can be 70, 80, 90 years old and as sharp as any fresh young college grad? It’s almost as if they don’t have time to get old.

There’s a lot of science to explain why. Whether you’re working or retired, simply being highly involved in activities you enjoy or feel passionately about will help your brain retain its plasticity. You’ll be better able to retain and use new information because you’re constantly learning and learning means creating new neural pathways. And this means that, literally and figuratively, you’re going to be firing on all circuits!

The benefits aren’t just in doing and learning new things. They also derive from the fact that when you’re active and engaged, you’re rarely alone. Being around other people, both professionally and socially, has been shown to improve cognitive function and even reduce the risk of dementia.

The Mind/Body Connection

Taking care of your brain as you age also means taking care of your body. Maintaining a consistent exercise routine not only will keep your body strong and flexible, but it will also support your cardiovascular health.

But healthy blood vessels do more than just reduce your risk of heart attack and stroke. They also keep the brain well-supplied with the oxygen and nutrients it needs for peak performance.

To get the best brain-building boost from your exercise, try to switch up your routine with new physical challenges and experiences. Consider, for instance, taking a nature walk one day and going for a swim the next.

By alternating your fitness regime, you’re going to keep your brain guessing. You’re going to be calling on different neural pathways for different kinds of exercise, and the new movements, new sights, new sounds, new sensations you experience as you do that. The more pathways you build, and the more often you use them, the better your overall memory and processing will be.

Of course, you don’t have to sign up for the Ironman triathlon to enjoy the benefits of physical activity for brain health. If you’re still working, even something as simple as using a standing desk at the office or taking a walk while you eat your lunch can help you keep the blood flowing and the mind alert.

Brain Food

While you’re working to keep your brain healthy by keeping your body fit and strong, it’s also important to pay attention to nutrition. What you feed your body is every bit as important as what you feed your brain.

Avoiding processed foods and favoring instead a balanced diet rich in fruits and vegetables isn’t just good for your heart, it’s also great for boosting brain performance. Not surprisingly, the much-celebrated Mediterranean diet has been shown to be especially helpful in slowing, or even preventing, cognitive decline.

The Takeaway

Our brains are our greatest resource. Your mind is truly the core of who you are. Yet it’s too easy to feel that age is robbing us of this vital element of ourselves. It doesn’t have to be that way. There are steps you can take today to keep your mind active and sharp for decades to come. The key is to never stop learning, to keep your body strong and active, to stay engaged with the people and things you love, and always to feed your mind, body, and spirit well.

Photo Credit

Image by pasja1000 from Pixabay

Guest Author Bio
Jori Hamilton

Jori Hamilton is a writer and journalist from the Pacific Northwest who covers social justice issues, healthcare, and politics. You can follow her work on twitter @HamiltonJori, and through her portfolio at Writer Jori Hamilton.

Try CBD products for pain or anxiety

CBD has tons of potential benefits for those dealing with stress. Besides providing users with anti-inflammatory properties, CBD also delivers a soothing calming effect. Plus, it generally contains low levels of THC, so you don’t have to worry about psychoactive effects. Most people tolerate CBD well without negative side effects.

Our favorite CBD products:

• https://cbdfx.com/products/cbd-capsules-750mg/
• https://acabadaactive.com/

Practice yoga and other gentle exercises

To combat stress and anxiety, you may want to consider taking up yoga. There’s a very low barrier to entry – all you need is comfortable clothing and a yoga mat. There are tons of online studios you can use to learn yoga. Even thirty minutes a day can make a positive impact on your mental and physical health.

If you want to do something a little more exciting outside of gentle stretches, consider getting into biking, hiking, or running. You don’t have to sign up for an event or competition to make it worth it. Simply starting to exercise regularly and being active consistently can give you a serious mental boost.

Yoga and other workout websites we love:

• https://www.fitnessblender.com
• http://www.livestrong.com/cat/sports-and-fitness

Take breaks from social media and the news

Constantly surrounding yourself with nonstop bad news can have a serious toll on your mental health. If you feel like you’re getting depressed due to the constant stream of depressing news updates, consider avoiding the news for a few days. Or limit yourself to reading the news once a day or even select a day where you don’t read the news at all.

A similar issue can happen when you endlessly scroll social media. Maybe scrolling through Instagram makes you feel envious of others’ ability to stay productive through lockdown while you struggle to get out of bed. Whatever the reason, it can be tough to avoid comparing your experience of quarantine to others on your social feed. Consider taking an extended break from social media or deleting it all together to focus on your “real world” goals.

Here are some websites and apps that can help show you how much time you waste on social media and other distracting websites:

• https://www.rescuetime.com/
• http://myminutesapp.com/

Get enough sleep

When you’re stressed, it can make going to sleep and staying asleep incredibly difficult. But that doesn’t mean you shouldn’t try! Sleeping at least eight hours a night should always be a priority. If you find that you’re not sleeping well, it can result in grogginess, memory issues, and appetite problems.

Try out these tips to get better sleep:

• Avoid using your phone and other electronic devices two hours before bedtime
• Avoid caffeine like coffee and black or green tea at least six hours before bedtime
• Make sure your bedroom is completely dark to avoid light pollution (which can disrupt sleep)
• Consider supplements like melatonin to help you fall asleep
• Try a warm bath or shower before bed to relax you

Here are a few products we love that can help you sleep better:

• https://www.rishi-tea.com/product/golden-chamomile-blossoms-organic-caffeine-free-herbal-blend/loose-leaf-tea
• https://www.gummyvites.com/en/vitafusion/products/vitafusion-melatonin

Takeaways: Staying Calm in the Age of COVID-19

Sure, there’s plenty to worry about these days. But if you don’t manage your stress and anxiety, you can end up feeling terrible and you might even develop stress-related health conditions. So, make sure that you prioritize self-care during the pandemic. Know when it’s time to take a break from the news and social media. Consider taking CBD to help soothe your anxiety and take up yoga or meditation to calm your mind. And finally, don’t underestimate the need for sleep. Aim to get at least 8 hours of sleep each night. With these tips, you can ensure that you feel happier and healthier, no matter what.

Photo Credits

Photos are from shutterstock

Guest Author Bio
Hank McKinsey

When my wife and I purchased our home in the Spring of  2013, I became a stay-at-home-dad to our two wonderful and wacky Malteses – Digit and Poppy.  Hailing from Western Pennsylvania and currently residing in Central California, my hobbies include golf, tennis, jazz music, and eating. While journalism was my college minor, crafting and DIY have always been my creative outlets. So sit back, pour up a drink, and let’s make something together!

Follow Hank: Twitter

Visit Hank’s website: Home By Hank

An Emotional Support Animal (ESA) isn’t a regular pet. Unlike service dogs, ESDs are not trained to perform certain tasks. Their sole purpose is to be a source of comfort and compassion for their owners.

ESA’s are committed to helping you manage the symptoms of anxiety, depression, or any mental health issue. This article will touch on all aspects of Emotional Support Dogs and show you how to register your own.

Choosing an ESD

Emotional support dogs provide relief from emotional distress. ESDs give confidence to their owners and help them lead a happy and productive life. Here are some factors to consider when choosing an ESD:

• Many breeds are an excellent choice as an emotional support dog. Look to local shelters and rescues for recommendations on which breeds make great ESDs.
• Before you decide on the breed of dog you want, think about your lifestyle. Do you live in an apartment that may be too small for a large breed that needs lots of exercise?
• Not every dog makes a great ESD. Make sure you choose a breed that is known for its calmness.

How Do I Get My ESA Letter?

Emotional support dogs don’t have to be certified, unlike service animals that require documentation. You just need a letter of recommendation from a licensed mental health professional.

Animals for emotional support are considered “certified” once you’ve obtained your ESA letter. Landlords who ask for registration IDs are not enforcing a real policy. An ESA letter is all that you need as proof.

If you don’t have a mental health provider, you can either make an appointment with a professional and ask for a letter, or you can use an online service to do this. The latter means that you’ll have to complete a mental health evaluation.

More Differences Between ESDs & Service Animals

ESDs are there to provide emotional support and relief in times of emotional distress. They are therapeutic caregivers that help their owners lead stable lives.

A psychiatric service dog is different because this type of animal performs a specific task. Psychiatric service dogs may turn on the lights in whatever room their owner is entering. This is to help them deal with phobias or symptoms or another mental disorder.

Rights for Emotion Support Animals

Animals are companions that create strong bonds with owners. Dogs are able to form close connections with humans and display signs of affection. These nurturing animals must be protected and valued.

Emotional support animals have certain permissions. They are able to travel on a plane without a carrier or extra fee. In rental units, they may be exempt from policies that prohibit owning a pet.

Even though there is a lot of controversy surrounding the enforceability of ESA guidelines, support animals and owners are guaranteed some legal rights beyond those of normal pet owners. To maintain these benefits, ensure that you have a valid ESA letter.

The ESA letter is written on your LMPH’s letterhead, and offers the following:

• Establishes your mental health issue
• Recommends aid from a support animal
• Contains the LMPH’s license number, signature, and date

ESA letters are only valid for one year in terms of air travel. If you are someone who travels frequently, make sure you renew your ESA letter every year. This will help you avoid fees or holdups.

Photo Credits

Photo is from pexels

Guest Author Bio
Trenton J. Smith

Trenton is an aspiring writer who loves to research and write about a wide variety of topics. When he is not writing, he enjoys gardening and long walks with his dog Boomer.

Depression in teenagers is a serious mental health problem that can cause feelings of sadness, hopelessness and/or a loss of interest in activities that teenagers otherwise enjoy. Depression affects the way teenagers think, feel and behave and can cause emotional and physical problems.

Society can play a huge role in how a teenager feels about themselves. Peer and academic pressure can both take a toll on teenagers and cause them to slump into a depression if they feel as though they are not living up to society’s standards. Puberty is also a contributing factor as changing bodies can impact a teenager’s self-esteem to levels beyond their control.

Depression isn’t a sign of weakness. It cannot be overcome by willpower. It may have serious consequences and requires long-term treatment. For many teens, they will find that they can control their depression through medication or psychological counseling.

If your teen has decided to open up about what they’re going through, this means they trust you. They trust that you will support them during this difficult time and will be reassured that you still love them no matter what.

Here are some signs that you’re doing a good job parenting a teenager who is depressed.

1 – Your teenager opens up to you

There isn’t always a specific factor that will cause depression. Genetics and even the structure of the brain can be major contributors to one’s depression. But if your child has something causing the ill-feelings and they come to you to discuss it, this means that they trust you enough to be vulnerable. They trust that you will not react negatively to what they’re going through and that you will offer them a helping hand. It’s hard for children to open up about their struggles, especially to their parents.

This proves that you have provided a safe space that your teen feels comfortable enough to go to even in their darkest times.

2 – They aren’t afraid of you

In many cultures, depression is a taboo topic; often a social stigma. If you’re depressed, society thinks that there’s something wrong with you. This, unfortunately, can also impact parents’ views on depression. If your child isn’t afraid of your reaction to their depression, that means that you’ve communicated that you have an open mind and that you will provide a no-judgment zone for them. The last thing that teenagers want to experience is judgement from their own parents so it’s vital that you show them that you will support them no matter what.

3 – They ask you for help

No matter how old we are, we always struggle to ask for help. We think it makes us weak so we refrain from seeking help from others. Teenagers who ask their parents for help are acknowledging that they need help and they trust that you can be the one to give it to them. Teenagers could easily pick their closest friends to talk to, or even strangers online if they just want to vent, but if they choose to come to you specifically, they’re showing that they trust you 100% and want you to be the ones to help them on their journey to recovery.

4 – When you acknowledge their feelings as valid

Good parents won’t try to talk their children out of being low or depressed. If you are accepting their feelings as valid, you are on the right parenting track. It’s important to remember that the feelings that stem from depression, while they may seem irrational to you, cause emotional distress to your child. By showing them that you are taking their emotions seriously, you are showing them that you care and you want to help them get better. You’re supporting them emotionally and helping them feel understood.

5 – When you listen, rather than provide solutions

Teenagers don’t want you to tell them how to stop being depressed. They want you to listen to what they’re going through with an open mind and heart. If you’re able to listen to your children without providing solutions or tips that you think would help them, you are being a good listener and a good friend to them. Sometimes we all just want to vent and get things off our chest and allowing a teenager to do so will make you more approachable.

Photo Credit

Image by Hamed Mehrnik from Pixabay

Guest Author Bio
Dr. Harry Horgan

Dr. Harry from German Neuroscience Center Dubai is a UK-trained Clinical Psychologist, originally from Ireland. He has professional registration in the United Kingdom (HCPC) and in Dubai (DHCC). He completed his master’s degree in Health Psychology with the University of Ulster and completed his doctoral training in Clinical Psychology at the University of East London. He has almost a decade of experience working across a diverse range of mental health and other specialist psychology services in Ireland and the U.K.

Mental health is related to many things in our life. It’s a factor when it comes to our dreams, ambitions, feelings and love life. When people keep their mental health in check, it makes them feel relieved and happy. This enables them to push themselves and reach their optimum potential. Likewise, when people disturb their mental health, this can lead to uncontrollable and abnormal behavior. Understandably, ignoring the warning signs isn’t a great idea, as it could cause long-term illnesses. 

No matter what your goals are in life, you need to train your mind to achieve them. Here are five cool mental exercises that can help you perform better and make the most of your life:

1. Imagine Success

Make a habit of imagining what success looks like to you; literally picture it in your head. If you are asking for a raise at work, visualize the conversation you will have with your boss and the exact points you will put forward; even see yourself getting the raise. This exercise removes self-doubt and builds self-confidence. You can also use visualization in this way to increase motivation.

2. Cut Out Negative Self-Talk

We have a tendency to be more unkind to ourselves than we are to others, to constantly degrade and abuse ourselves, believing we will never succeed. Saying the same negative things, again and again, imbibes them in our minds. Be kind to yourself. Accept that everybody makes mistakes and keep taking steps to achieve your goals. Replace your negative self-talk with positive messages to inspire yourself.

3. Learn to De-Stress

It’s extremely important to reduce daily stress, as it can rob you of energy and positivity. If something specific is causing you stress, it’s wise to work towards resolving the issue. 

You can de-stress in many ways, such as spending time in nature, taking time away from your mobile and social media, taking a weekend trip, practicing mindfulness or meditation, eating well and exercising and by simply talking to friends.

4. Practice CBT

Ridding yourself of anxiety, negative thoughts, harmful emotions and other burdens is necessary for success. However, keeping thoughts and emotions at bay is not always easy!

Cognitive Behavioral Therapy, or CBT, is a practice of observing one’s self, forming logical conclusions and dealing with one’s negative side. It can be practiced without any professional guidance and at your own pace. If you’re new to CBT, this is a great DIY guide to start out with.

5. Analyze Everything

Analyze every bit of your life that matters. Why did something happen? Why did it make you feel the way you did? How might the other person have perceived the event? Analysis is the first step in making important realizations about your life. It can make a big difference in how you see and think about the world.

Overall, a positive mentality, along with practicing positive affirmations, plays a major role in helping you perform better in life. Give these five exercises a try and let me know which one helps you the most!

Photo Credit

Photo from Flickr – some rights reserved

Guest Author Bio
Daniel Thompson

A huge fan of Real Madrid FC, Daniel is mainly interested in writing about European soccer, green technologies, environmentalism and environmental science. Daniel is currently working on his bachelor’s degree in Civil Engineering.