What Is A Mental Health Retreat?

A mental health retreat typically uses complementary and alternative therapies within a holistic residential setting. The principal purpose is to improve a person’s well-being through the stay. “Wellness retreats” and “wellness tourism” are basically the same thing with just a different name to call it.

The concept of it is so diverse that it can be for any amount of time in any way that allows you to focus on your well-being. A quick retreat in the city might be an evening at a spa that allows deep rest through a hot tub or massage. A more extensive retreat might be for a few days or more at a remote location in nature where they offer extensive programs that help enhance the wellness experience.

Besides, getting away for a while is proven to relieve stress in itself.

How Effective Is a Mental Health Retreat?

A study in 2017 looked at participants who went on a one-week retreat to measure the effectiveness of a retreat. The retreat included aromatherapy, health measures, mental health-related questionnaires, and various tests to measure a person’s well-being.

Results showed significant improvement in a person’s wellbeing after a one-week retreat and the positive effects sustained for 6 weeks. As for physical benefits, it reduced weight, abdominal circumference, improved blood pressure, and sleep quality. There were significantly improved results in the depression anxiety stress scale and mood state tests as well.

This means that a mental health retreat can refresh a person enough to get them through for a while after they return.

3 Elements to Enhance A Mental Health Retreat

Here are 3 elements to look out for when you consider planning for a mental health retreat. If it’s difficult to afford (time and money-wise) a full getaway right now, you can still incorporate these elements in your life in small ways to mimic a mini-retreat within your everyday life.

Connect With Nature

Nature heals, soothes, and restores our wellbeing. Being in nature or just even viewing an image of nature reduces anger, fear, and stress while increasing pleasant feelings.

Just a 40-minute walk in the forest improves mood and feelings of health and robustness. Exposure to nature contributes to better physical wellbeing, boosts immune function, improves creativity, reduces blood pressure, heart rate, muscle tension, and production of stress hormones. 

Pick a mental health retreat that allows you to indulge in nature or go for a short walk in nature. Go barefoot and feel the ground or dip your feet in the ocean. Even if it’s for a short period, simple direct engagements with nature can help recharge your mind and body.

Greening your office space can also help make you feel relaxed. Perhaps you can create a little mental health retreat in the corner of your room with plants for a relaxing effect.

A Healthy Diet

Our health is affected by what we eat. It’s not only physical, it can affect us mentally too. Science suggests that a plant-based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lowers the risk of weight gain and chronic disease. 

There are retreat programs that provide healthy meals that help with dietary choices and eating habits. Eating healthy meals for a certain duration will give us a push in a healthier direction.

If a mental health retreat is difficult, you can go on a healthy diet for a few days to self-activate a reset.

You can find more on how healthy diets affects our wellbeing in our past blog post.

Hydrotherapy – Soak Yourself in Water

Did you know that soaking in water is beneficial for your health and wellbeing? Using water as therapeutic treatment is called hydrotherapy, water therapy, aquatic therapy, pool therapy, or balneotherapy.

According to scientific evidence, hydrotherapy improves immunity, management of pain, chronic obstructive pulmonary diseases, asthma, anorectal disorders, mood, fatigue, anxiety, obesity, hypercholesterolemia, hyperthermia, labor, etc.

The different effects on various systems of the body depend on the temperature of water and water quality.

Find a spa nearby for a mental health retreat experience or simply fill up your tub at home. If you like nature, perhaps an environment where you can swim in the ocean or lake would be nice. Hot-spring water can enhance health benefits with its mineral components in the water.

A Mental Health Retreat for a Relaxing Time-Off

Stress can build up no matter what kind of environment we’re in. It’s important to notice the signs and take time off when you feel strained. Sometimes a little getaway through a retreat is all we need to come back more energized. Plan ahead and make sure to schedule time off for your mental health!

References:

Association of Nature and Forest. (n.d.). Forest Bathing is an Evidence-based wellness practice. Https://Www.Natureandforesttherapy.Org/about/Science. Retrieved July 26, 2021, from https://www.natureandforesttherapy.org/about/science


Cohen, M. M., Elliott, F., Oates, L., Schembri, A., & Mantri, N. (2017). Do Wellness Tourists Get Well? An Observational Study of Multiple Dimensions of Health and Well-Being After a Week-Long Retreat. The Journal of Alternative and Complementary Medicine, 23(2), 140–148. https://doi.org/10.1089/acm.2016.0268


Harvard Health. (2017, June 5). Harvard researchers continue to support their healthy eating plate. https://www.health.harvard.edu/staying-healthy/harvard-researchers-launch-healthy-eating-plate


Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American Journal of Medical Sciences, 6(5), 199. https://doi.org/10.4103/1947-2714.132935



University of Minnesota. (n.d.). How Does Nature Impact Our Wellbeing? Taking Charge of Your Health & Wellbeing. Retrieved July 26, 2021, from https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing

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In order to break this cycle, it is necessary to prepare for sleep instead of just facing restless nights and hoping for the best. Preparing for bed means getting your body and mind into the right state for sleeping. The most important thing to do is to relax your body and mind. Otherwise, you may risk falling into one of the many types of insomnia.

For more information on insomnia, check out the article below.

Relaxation is Essential for a Sleepless Night

Many people probably recognize that relaxation is important in achieving good quality sleep. However, no matter how much you tell yourself to relax, it’s a lot easier said than done, especially on those pesky sleepless nights. In order to promote a state of relaxation, you need to work on your body and mind in an appropriate way that suits you personally. Here, we’ll introduce some of the most common relaxation methods.

Listen to Music on a Sleepless Night

Many experts believe that music is influential on the human mind. Studies show that listening to music can reduce heart rate and blood pressure. Recently, “music therapy” has become a form of treatment in medical fields. To promote a state of relaxation, choose a song with a slow tempo that calms you down. By focusing on listening to the music, negative thoughts can be suppressed and a relaxing effect can be achieved.

Pleasant Scents for a Sleepless Night

Like music, the scent also has an effect on the human body and mind. Filling your bedroom with relaxing scents can help you calm down and get a good night’s sleep. For example, using essential oil diffusers, or scented candles. You could also try achieving relaxation effects through aromatherapy baths. Add aromatic essential oils to the water during bathing, or use aromatic oils for massages and skincare. Lavender, bergamot, and sweet orange scents are said to be effective for restful sleep and relieving negative moods.

Belly Breathing for a Sleepless Night

Belly breathing is a breathing technique in which you consciously try to depress and expand your lower abdomen. When you exhale, you exhale long and slow so that your lower abdomen dips, and when you inhale, you inhale so that you deliberately expand your lower abdomen. Repeating this exercise is called belly breathing. People tend to breathe shallow and fast when they are nervous or stressed. On the contrary, breathing deeply and slowly can lead the body and mind into a relaxed state. If you imagine that you are breathing out the tension in your body with each breath, it will increase the effect of relaxation.

Activities that Might Trigger a Sleepless Night

By creating a state of relaxation at bedtime through the above actions, you can lead your body and mind into a state suitable for sleep. On the other hand, there are some activities you should ideally avoid before bedtime, as they may exacerbate every sleepless night.

・Vigorous exercise
・Consumption of caffeine or nicotine
・Use of computer, smartphone, or television

These activities excite and awaken the brain, making it harder to fall asleep. Ideally, you should abstain from these activities before bedtime if you frequently find yourself in a sleepless night.

What is “Progressive Muscle Relaxation”?

One method of relaxing the body and mind is “progressive muscle relaxation (PMR)”, invented by an American neurophysiologist in the 1930s. It is a method of relaxing the body and mind by consciously relaxing the muscles throughout the body. The method can be practiced by oneself and does not require any special tools or environment. As such, specialists use the method in cancer treatment, amongst other medical therapy, as an easy relaxation method.

The muscles of the human body are closely related to the cerebrum and nervous system. Therefore, relaxation of the muscles can suppress the excitement of the cerebrum. By relaxing the muscles through PMR, the excitation of the cerebrum is suppressed, and the autonomic nervous system becomes parasympathetic. This leads to a state of relaxation in both body and mind.

PMR Technique for a Sleepless Night

In the PMR technique, you tense the muscles in each part of the body for 10 seconds, then relax them for 15 to 20 seconds, repeating these basic movements. When applying tension to a muscle, focus on the muscle in that area. In turn, when relaxing, be conscious of the force that is being released. Below is a step by step guide of the PMR technique in practice.

Extend both arms out in front of you, then close your fists around your thumbs and squeeze tightly. After 10 seconds, slowly extend your hands and relax them on your knees for 15 to 20 seconds.
(*The below body parts follow the same basic steps: tense your muscles for 10 seconds, before relaxing them for 15 to 20 seconds.)

Make sure you try this in a relaxing environment, sitting in a chair with your back straight.

Steps in the PMR Technique

1. Both hands
   Extend both arms out in front of you, then close your fists around your thumbs and squeeze tightly. After 10 seconds, slowly extend your hands and relax them on your knees for 15 to 20 seconds.
   (*The below body parts follow the same basic steps: tense your muscles for 10 seconds, before relaxing them for 15 to 20 seconds.)
2. Upper arm
   Bring your clenched fist close to your shoulder and apply force to the entire bent upper arm, then relax and unclench.
3. Back
   In the same vein as #2, extend your upper arms outward and pull your shoulder blades to the center of your back.
4. Shoulders
   Raise both shoulders as if you were squeezing your neck, and put strength into your shoulders.
5. Neck
   Twist your head to the right side with all your strength. Repeat the same for the left side.
6. Face
   Squeeze the mouth and apply force as if to scrunch up all your facial parts in the center. When releasing the tension, open your mouth as if to relax your lower jaw.
7. Abdomen
   Put your hand on your abdomen and apply pressure as if to push back against your hand.
8. Legs and feet
   Extend your legs all the way by pointing your toes, and tense the muscles on the underside of the legs. Next, extend the foot and bend the toes upwards, tensing the muscles on the upper side of the legs.
9. Full body
   Tense all the body parts and muscles mentioned from #1 through #8 above, and hold for 10 seconds. Then slowly release the tension, and relax your whole body over 15 to 20 seconds.

Take it Slow and Aviod a Sleepless Night

Complete the above progressive muscle relaxation exercises over the course of 10 to 15 minutes. The goal is to learn how to tense up your muscles to the maximum, then relax them all at once. Be careful of over-exerting yourself, however, as this can lead to leg cramps and unexpected muscle injuries. Keep in mind that you should put 60-70% of your energy into each muscle. Once you get used to it, you will find it an easy way to relax at any time and place, especially on a sleepless night, but even outside of bedtime.

Sleepless Night? Do What Works for You!

There are many more common relaxation methods to try on a sleepless night than the ones mentioned so far. The important thing is to practice relaxation in a way that suits you. If you don’t know what method is right for you, you should start with something that is easy to do, and try out various methods.

Sleep is a healthy behavior that is essential for humans to sustain life. It also occupies so much time in our lives that most people spend one-third of their lives sleeping. Having a good sleep habit will help you maintain good physical and mental health throughout your life, and contribute to your ability to reach your full potential and achieve further growth. It may not be easy to change the lifestyle habits that are already ingrained in your body and develop better sleeping habits. But if you think that it will make your life healthier and more fulfilling, it will be well worth the effort.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image: Unsplash
References:
Japan Ministry of Education, Culture, Sports, Science and Technology. (2009). Coping with Stress. Retrieved from: https://www.mext.go.jp/a_menu/shotou/clarinet/002/003/010/004.htm#top

Kawazoe, I., Norikane, K., & Kitajima, Y. (2016). Effects of Relaxation Method by Breathing and Progressive Muscle Relaxation on Nursing Students. Journal of Health Sciences Research 6, 29-39.

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What is the relationship between mindfulness and music, and how does it help our overall mental wellbeing?

Music Therapy and Its Benefits

Music therapy effectively heals our mental state through music. Within this therapy, there are “active” and “passive” techniques.

• Active Music Therapy
  Balances the mental state through participation in singing, music composition, and instrument playing
• Passive Music Therapy
  Calms the mind through listening to music without any participation.

The active techniques seem to be the most popular among music therapists right now, as worldwide studies and research trends more towards the active method.

However, actively singing and playing an instrument requires a commitment to self-expression. Some people may feel stressed to do so in front of others. Therefore, active music therapy can be a tall order for people who don’t feel comfortable expressing themselves.

On the other hand, the passive method is much easier since all you have to do is listen. Good news if you’re shy. It’s actually the passive music technique that pairs well with mindfulness meditation.

Music Makes Mindfulness Meditation Easier

Mindfulness meditation is about concentrating on the subtle sensories of the body to distance ourselves from negative thinking and stabilize the mind. The 3 most common ideas in the practice are to, “recognize,” “accept as is,” and “not get caught up.”

The same ideas can be applied to music therapy when the participant acknowledges their inner self, accepts their state as is, and frees themselves from conforming thoughts. When we listen to music, we immerse ourselves into the world of it unless someone presses the stop button. We recognize that we have the power to decide how we experience the music, and accept the sounds as they flow in.

Music, in fact, enhances the experience of mindfulness meditation. It helps focus on the breath while blocking out unwanted thoughts. This makes it easier to concentrate on the meditation, relax and off-shoulder some of the stress so that we can.

Among the many kinds of music, the best music for meditation is slow in tempo, lyricless, and contains nature sounds in the background. Fast-paced music and lyrics overstimulate brain activity which can be distracting. Try and find a calm piece of music that works for you.

Recommended Sounds for Mindfulness

What kind of specific music is useful for mindfulness meditation? With what we’ve mentioned in mind, here are 4 elements we recommend it has:

• Calm sounds with no lyrics
• Music that makes you feel relaxed
• Contains refreshing nature sounds
• Sounds and melodies that represent hope

Music with these elements induces the alpha brain wave state, letting the body relax.

We especially recommend “healing” music that contains “pink noise,” as they contain the 4 elements listed above.

1. Healing Music

Calm and beautiful sounds of classical music and jazz are considered part of healing music.

Healing music is said to have a sedative effect. Some medical institutions use this music to decrease the amount of anesthesia and burden for their patients. Schools also report that their student’s concentration increases when they play healing music.

Sounds that are healing work directly towards the brain and reduces stress hormones. Besides medical institutions, yoga studios, spas, and salons all play this music to create a relaxing space for clients.

Any type of music that is healing will surely help calm the mind towards mindfulness.

2. Music That Contains Pink Noise

Pink noise (also known as the ¹⁄_f noise) is a signal with a frequency spectrum similar to the rhythm of our heart, beath, and body temperature. Nature sounds such as raindrops and sizzling fire pits hold the same characteristic. Essentially, our body feels pink noise as most comfortable because it syncs with our biological rhythm.

Research by Japanese physicists also shows natural pink noise to be effective for relaxation. Music containing pink noise can assist mindfulness because it syncs with the biological rhythm of the body, properly adjusts the autonomic nerves, stabilizes the mind, and increases vitality.

The ¹⁄_f fluctuation is also associated with the frequency of therapeutic touch.

Keep Your Mind Healthy With Music!

Music is with us wherever we go.

Whether you’re the type that listens to a lot of music or not, you can still benefit from it. It releases us from fear and anxiety while it helps us relax and feel happier.

Kick back, relax, and listen to some music for your own mental wellbeing.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Kuniyoshi, T., & Togawa, H. (2014). Passive Music Therapy and Its Significance: From A Mindfulness Perspective. Kobe College Graduate School Psychological Counseling Research, 15, 3–10. https://doi.org/10.18878/00005330

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The Health Benefits of Coffee

The health benefits of coffee have been known for ages. People were already fond of coffee as a “remedy for sickness and a drink that keeps sleepiness away” in the Arabian peninsula more than 500 years ago.

Nowadays, find that coffee polyphenols, such as chlorogenic acids, are great antioxidants that hold anti-inflammatory properties. The aroma of coffee is also known to have relaxing effects. According to studies, when we smell coffee, the alpha waves (the relaxed state brain wave) in our brains increase. Additionally, coffee helps stimulate our parasympathetic nerve system, which helps promote better metabolism.

As you can see, recent studies are now starting to find scientific proof of the long-known benefits of coffee.

The “3R’s” That Protects Our Mental State

Within the mental health field, it is said that the “3R’s” are important keys to follow in order to prevent mental illness and reduce stress.

The 3R’s:

• Rest
• Relaxation
• Recreation

Continually following these 3R’s will help ease our everyday stress. There are many ways to implement the 3R’s. Recreational sports, hobbies, and traveling are effective but require dedicated time and planning. A simple easy habit of taking coffee breaks is just enough to achieve the 3R’s.

Best Coffee Break Practices Using The 3R’s

To best practice the “3R’s,” we recommend that you get involved in the pouring process of the coffee instead of just drinking it.

1. The “Relaxation” benefits are as described earlier.

2. The process of boiling the water to pouring and brewing all contribute to the “Rest” factor experience, as the action distracts us from the focus on stress.

3. The origin of the beans, the kind of roast, water temperature, aroma, taste, and brewing process are all considered as a craft to be enjoyed. It is a “Recreational” experience when the enjoyment of these elements are combined to create the perfect cup!

There are plenty of coffee beans from around the world that are available at supermarkets, online, and at coffee shops. If you can, find beans that you like and mill it yourself. This will enhance more of the recreational aspect. Of course, if you are busy, just boiling water and pouring a simple cup that you enjoy is enough to experience the 3R’s.

By the way, the chlorogenic acid levels are higher when the coffee is properly poured over instead of using instant coffee. Although it is more time-consuming, we recommend going through the pour-over process if you want the full health benefits.

Increase Concentration and Productivity With Coffee

Coffee not only makes us feel relaxed, but it also increases our concentration and productivity.

A study showed that a brain wave called P300 increased when people smelled the aroma of coffee. This is the same brain wave that increases when we reach a concentrated state.

Scientists found that different coffee beans had different levels of relaxation and concentration effects. For example, Guatemalan and Jamaican Blue Mountain types showed stronger effects of relaxation, while Brazilian Santos and Sumatra Mandheling were more effective for concentration.

We can use this knowledge to our advantage and choose coffee beans based on whether we want to relax and reduce stress or concentrate and boost productivity.

Beware of Caffeine Overconsumption

We’ve talked about the multiple benefits of coffee, but that doesn’t necessarily mean we should consume it limitlessly.

The caffeine in coffee helps gastric secretion which supports the digestion of food. However, drinking too much coffee on an empty stomach will secrete too much gastric juice and cause stomach irritation. Additionally, caffeine excites the nerve, so drinking it before bed can cause light sleep or sleeplessness. When the nerve is overstimulated, it could also cause dizziness, increased heart rate, physical discomforts, anxiety, and nervousness.

If we apply it to power naps, there are ways to use this mechanism of caffeine to our advantage.

For daily consumption, 400 milligrams (mg) of caffeine per day appears to be safe for healthy adults. That’s roughly the amount of caffeine in 3 to 5 cups of coffee.

There are many health benefits to coffee, but keep in mind that moderation is always key.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

ISIC the institute for scientific information on coffee. (n.d.). Coffee and Health. Coffee and Health. Retrieved May 3, 2021, from https://www.coffeeandhealth.org/

Yamagata, K. (2018). Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence. Antioxidants, 7(2), 26. https://doi.org/10.3390/antiox7020026

Yajima, J., Hase, M., Iwanaga, H., Kai, M., & Shiga, J. (2014). The Rise in Performance and the Buffer of a Stress Response by Coffee Intake. Bulletin of Beppu University Graduate School, 16, 81–88. http://repo.beppu-u.ac.jp/modules/xoonips/download.php/gk01608.pdf?file_id=7085

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The Mind and Body Are Connected

Our minds are deeply interconnected with our state of wellbeing. People with symptoms of depression frequently look down at the ground, and simply using facial muscles to fake a smile can reduce stress and induce positive emotions. In the same way, the largest organ in the human body – the skin – is also deeply connected to our mental state when it comes to human contact. The skin acts as the boundary between our surroundings, thus it strongly influences our self-awareness.

Skin: The Body’s Third Brain

The brain is formed from the same ectoderm (tissue layer) as our skin during development, and recent research shows that the same substances are present in the brain and skin. In addition, a very high percentage of the brain area is used to process skin sensations, and therefore the influence of skin sensations on the brain is considered to be very large. There’s ongoing research looking into the possibility of our skin processing a certain amount of information independent from the brain. For these reasons, the skin is considered by some as the human body’s “third brain”, or the “exposed brain”.

(As a side note: The gut, which can act independently of the brain, is considered the “second brain”. This is why we sometimes refer to our instinctive thoughts as “gut feelings”.)

Warming the Skin Warms the Heart

In one experiment, participants were provided with cups of either hot or cold coffee to hold. Then they were asked to give their impression of a fictional person’s biography. The results showed that participants with hot coffee were more likely to label the fictional individual as “friendly” or “generous”. Other experiments have also shown that warming the skin makes people feel closer to build trust. This is because our “insular cortex” in the brain is involved in both “skin warmth” and “emotional warmth.”

How to Perform Therapeutic Touch

The skin understands the softness of an object and this is believed to affect the mind.
For example, if you observe a baby, you’ll see them continuously sucking on a pacifier or holding a blanket. This is because they get a sense of security and satisfaction from touching something soft like a pacifier or a blanket.

The “speed” of the therapeutic touch also affects our state of mind. The appropriate speed of contact to reduce stress and promote mental stability is 2 – 4 inches ( 5 – 10 cm) per second. A good rule of thumb is to imagine gliding the hand from shoulder to wrist over the course of about 5 seconds. It’s also important to use the entire palm of the hand to apply the right amount of pressure at this time. If you are feeling anxious, tense, or stressed out, massaging the limbs with slow, moderate pressure may help calm the nerves.

Soothing Relaxation Effects of 1/F Fluctuation

When we experience therapeutic touch with another human, a vibration is emitted at a frequency called the “1/f fluctuation”. This frequency is often found in nature, in a gentle breeze or a babbling stream, and is said to soothe our minds to induce a relaxed state. When the brain feels a pleasant sensation, it releases a hormone called oxytocin. Oxytocin is closely related to our emotions of love and trust, and the secretion of oxytocin helps with mental and physical relaxation. If you see someone who seems upset or sad, you can comfort them by stroking their back or caressing their head. A “1/f fluctuation” touch is sure to give them a sense of soothing relaxation.

Human Contact in the Modern Age

In the field of psychology, ‘personal space’ is commonly understood as a requirement to avoid stress. Some people feel uncomfortable or violated if you touch them out of the blue. Especially since the spread of COVID-19, we are required to be more mindful of reducing contact with others and maintaining a social distance.

However, one thing that will never change for humanity is the fact that human contact is soothing. It’s our natural instinct to seek contact with other people. In this modern age, many of us are overstressed with relationships and social anxiety. More and more, therapeutic touch with our peers becomes an important part of maintaining our mental health. Perhaps initiating meaningful contact with our loved ones will heal our hearts and build trust in relationships.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image: Unsplash
Reference:
Yamaguchi, H. (2014). Healing of mind by body contact. Journal of the Japan Society of Acupuncture and Moxibustion, 64(3), 132-140. doi: 10.3777/jjsam.64.132

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Listen to Your Surroundings

Close your eyes and listen carefully to your surroundings. What do you hear?
Is it the buzzing of the refrigerator or the whirring of your computer? Perhaps you hear city sounds, with busy cars zooming past your street?

There are many different sounds in our daily lives, from the sounds we usually hear to the sounds we are hearing for the first time. Some are natural and some are artificial. What’s more, each sound has an impact on our emotions, even though that impact may be small. Take TV dramas, for example. The background music of each scene influences the viewer’s emotions, such as a happy pop song that plays during a happy scene.

It’s no exaggeration to say that sound is an inseparable part of our lives. It’s then no surprise that sounds seem to be deeply related to our mental health as well. How do different sounds affect our minds?

City Sounds and Noise Pollution

There are various cases where sounds do affect our health. One of the most negative is noise pollution. In terms of mental health, noisy urban city sounds have a huge impact on our sleep. For example, one survey in Japan across 3,600 adult women from different regions looked at the relationship between city sounds and sleep habits. Results showed that the risk of insomnia was proportional to the amount of traffic in areas within 20 meters of a major road. These results may be easily understood if you imagine living in a high-traffic area, as the city sounds are highly likely to disturb your sleep.

On the other hand, some studies have shown that noise pollution does not affect reading and other activities. Even if you are initially too distracted by the noise to concentrate, you gradually get used to it to a point where it doesn’t even bother you. In fact, some sounds can even increase our work efficiency.

Good Sounds, Good Vibes

Some sounds are negative, like urban city sounds, while others are positive. One of the most typical and successful applications of positive sound is background music in cafes. Successful background music hides and mitigates unnecessary noise, such as the chattering of the neighboring tables. If the background music is to your liking, you will be more satisfied with the environment. Likewise, it’s common to use music and nature sounds in the workplace as a method of stress management for the workers. Naturally, such positive sounds are mentally beneficial to our well-being.

City Sounds Aren’t All Bad

The world is filled with all sorts of sounds and everybody has different preferences for sound. A sound that has significance for you may just be meaningless noise to someone else. This seems to be true not only for individuals but also for different locations. Cicadas, for example, are common insect sounds heard in certain areas during the summer. While some regions may consider this sound a nuisance, other locations may consider it to be a pleasant indicator that summer is in the air. Some cultures consider sound as a form of environmental awareness, actively paying attention to these sounds of nature. In a sense, it’s a method of environmental education. If you think about it this way, listening to urban city sounds could also be a form of spatial and environmental awareness. Moreover, there are some interesting aspects of this from a mental health perspective.

Be Playful with Sound

Close your eyes and really pay attention to the sounds you hear, from those far away to those that are closer by. Do you hear city sounds, nature sounds, or maybe household sounds? When we create a picture purely through the sounds that we hear, it may be different from the actual visual scenery that unfolds in front of us Thus, this may help us to better understand the breadth of your consciousness.

Listening to the sounds of nature – such as the wind and trees – and noticing their changes can lead to new discoveries within. Other exercises are worth trying as well, such as physically moving our posture to notice how the vibrations in our voice change through movements. This particular activity is considered bodywork that incorporates the element of sound. When we start re-focusing our attention to the sounds normally dismissed, it gives us an opportunity to think about our relationship between self and sound. These activities that allow us to pay attention to sounds have a profound effect on our mental health.

Sounds That Resonate With Each Individual

It’s easy to understand from above that there’s a deep connection between sound and mental health. We live in a world that is littered with all sorts of sounds – from nature sounds, to urban city sounds, to household sounds… So, re-focusing our attention on the sounds that we tend to miss in our daily lives is sure to be a plus.

Now, once again, close your eyes and listen carefully to the sounds around you. The sound of rain hitting against the roof, a refrigerator buzzing, a voice over the phone, sounds that cheer us up, sounds that soothe us, sounds that resonate with our sadness. The benign sounds around us could be fueling our energy without us even realizing it. If you’re feeling up to it, I recommend that you try to find a unique favorite sound that resonates with you personally.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference:
Kageyama, T. (1998). Sound Environment and Mental Health. The Japanese Journal of Mental Health, 13(1) P34-39.

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A large decorative plant placed in the corner of the office.
A small potted plant placed on the desk.

We often see plants in our workplace. But why? “It looks good” or “It’s healing,” we may say. Many of us only have a vague impression. Research indicates that greening the office actually reduces fatigue.

Plants Make Space Feel Brighter

Scientists blocked sunlight coming through the window by placing partitions and plants to see if it made a difference in impressions. Even though plants blocked the sunlight and made the room darker, results showed that it gave off the impression of a brighter room. On the other hand, using partitions clearly gave off a darker impression when placed in the same position. Scientists think that this is because greening the space by placing a plant evokes more of a ‘psychological brightness’ in our perceptions.

A Little Bit of Greening for Relaxation

Some of you may think, “I don’t all have enough desk space for plants!” To see if size matters, an experiment measured fatigue levels in participants provided with three different plant options to put on their desks. Each participant received a large plant, a small plant, or nothing at all. Participants with large plants and small plants ended up showing signs of relaxation. Participants with no plants showed no signs of relaxation. In other words, the size or number of plants doesn’t matter when greening your workspace.

Smaller plants were also found effective in suppressing drowsiness for viewers. Researchers believe this is due to participants having more visual contact with smaller plants throughout their work hours and breaks. The more attention they gave to the plant, the brighter their work environment was perceived.

Different Plants, Different Effects

A wide variety of plants are ideal for interior decoration. Some plants have leaves that are lush and round, while others are mixed with colors ranging from green to red. People have different tastes, but no matter what you choose, the impressions we get viewing them seem to be pretty consistent.

Research with 102 college students using 16 kinds of plants tested the impression different plants gave off. A large number of students chose; Weeping Figs, Corn Plants, and Lemon Cypress as plants they’d want in their room. Many of them claimed that it made the room feel luxurious, refreshing, and restful.

On the contrary, Garden Crotonas was most mentioned as the plant that made them feel a little restless when placed. Respondents described the plant as cold and tense. The lack of comfort may be coming from the fact that the leaves are mostly red on this plant.

Uplift your mood at the office today, by placing a small green plant on your desk. Whenever you feel tired, try gazing at it for a while. The power of the plant can assist you in reducing your fatigue.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash

Reference:
Asaumi, H., Nishina, H., Namba, R., Masui, Y., Hashimoto, Y. (1995). Evaluation of Impression of Ornamental Foliage Plants and Psychological Rating of Rooms with Ornamental Foliage Plants by Means of Semantic Differential Method. Shokubutsu Kojo Gakkaishi, 7(1), 34–45. https://doi.org/10.2525/jshita.7.34

Hasegawa, T., Shimomura, T. (2010). Comparison of psychological effects on workers between a small interior plant and a large interior plant. Journal of the Japanese Society of Revegetation Technology, 36(1), 63-68. https://doi.org/10.7211/jjsrt.36.63

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We all experience anxious nights where we need to sleep, but can’t. Even when we know that looking at our phones won’t help, we find ourselves browsing through interesting topics or scrolling through social media. Some of us might be even searching the web to find solutions for the restlessness they feel on these sleepless nights. These activities, however, may actually exacerbate the insomnia symptoms you are experiencing.

Instead of mindlessly using the internet, we have 8 different suggestions for how to fall asleep on a sleepless night.

How Long Should I Wait in Bed?

No one wants to give up on sleep, only to welcome the next morning feeling restless. There can’t be enough emphasis on how important it is to maintain a regular sleep schedule every day. Keeping a habit of going to bed and waking up at the same time every day, positively influences our sleep quality. However, it’s not always so easy to get into this habit. All it takes is a stress factor or an occasional important event that delays our bedtime to mess things up.

Sometimes, crawling into bed can help us fall asleep even if we’re feeling restless. If that doesn’t work for you, then set a time to stop trying for sleep. Sure, we can lay in bed for hours, but that may not always be the best solution. Instead, if you can’t fall asleep after, (let’s say) 30 minutes, decide on switching things up for a change!

8 Things to Try on Sleepless Nights

Take the time to prepare a dim-lit environment if you can. Make sure you’re comfortable and relaxed before you start.

1. Create a Comfortable Sleeping Environment

Assess your sleeping environment for the quality of your sleep. First, if you’ve got a messy bed, try making the bed nicely. Next, we want to make sure our body is feeling as comfortable too. Change out the air in your room by opening windows or control the settings on your AC / heater to a comfortable temperature. If you don’t have control over the temperature in your room, try the following:

This should make you feel more comfortable and restful in your own bed. Another aspect to consider is your pillow. It may help if you try adjusting the pillow height with a towel.

2. Organize Your To-Do List

The root cause of our restlessness can be due to anxiety. A small worry from today or our worries for tomorrow may be prohibiting us from relaxing. To combat these feelings, try to visualize what it is you’re dealing with. Write out all the remaining tasks you have to do, not only for the next day but also for the near future. Make plans so that you know when to complete them. This way, you don’t need to constantly shuffle through your head about your tasks. The clarity of understanding “what has to be done by when” allows space for us to feel more relaxed.

3. Remember the Good Things in Life

It’s easy to get caught in a negative thinking pattern when we’re feeling heartbroken, down, or exhausted. Reflecting on bad days sets you on a path towards more negative thoughts. However bad your day may have been, there’s always a positive aspect you can reflect on. Cherish the small things that are often taken for granted, such as a pleasant conversation with friends, or getting through a day without any injuries. Try to overwrite your negative thoughts by thinking about happy things.

4. Have a Hot Drink

Some people dislike tea, but caffeine-free hot drinks can induce relaxation. Herbal teas are an excellent choice to accompany our bedtime. Oftentimes it doesn’t contain caffeine so you can enjoy a wide range of aromatic flavors; from those with fruity notes, soothing sensations, to slight sweetness. Most products label their products, ‘caffeine-free,’ if they are so that exploring herbal teas can be fun and easy. If you don’t have any teas, try warm water. Warm water alone can bring comfort and relaxation by heating your body up from within. If you’re too hungry for bed, try some soup. Cooking from scratch would require a lot of energy, so keeping a can of soup in your cupboard can turn handy.

5. Gentle Stretches

Light movements of the body and gentle stretches are helpful in falling asleep and feeling refreshed the next day. There are many ways to stretch, but among them, yoga is an excellent choice. The heart rate doesn’t increase rapidly with slow yoga movements, and there are fewer worries about making loud noises in the middle of the night. At first, you may need to practice while watching instructional videos, but this will strain your eyes. Ideally, we want to learn and repeat practice so we can manage without looking at anything. Practicing this daily will help prevent your insomnia symptoms in the long term, as well.

6. Listen to Calm Music & Nature Sounds

Calm lyricless songs and the sounds of nature in the background, helps us feel relaxed and focused. These days, you can stream all kinds of recorded sounds using different websites. There are sounds of waves, river streams, and forests. Even with the sound of rainfall, we can choose from dripping raindrops to modest or heavy rain with thunder. On a night that you find yourself sleepless, spend some time looking into calming sounds. Hopefully, you find relaxation within the process and alleviate your symptoms of insomnia.

7. Press Pressure Points

Acupressure is an effective form of stimulation used to help relax the muscles. It helps correct functional imbalances and restores flow in the body. A stiff body can cause insomnia symptoms. It may help your sleep to stimulate pressure points that help alleviate these disturbances. Our hands and feet are especially concentrated with important pressure points. Check out the article below to start with:

Pressure points to help you fall asleep
https://www.medicalnewstoday.com/articles/327274

8. Read a Book

Whether you usually read books or not, following the text and immersing yourself in a story can help you stay away from anxiety. However, if you pick up a book that’s too difficult, you may find yourself bored before finding sleep. Start with books that you’ve read before or short stories with a familiar storyline. Reading electronic books will strain your eyes, so it’s better to avoid it if possible. Audiobooks are also great as you can rest your eyes while focusing on the story.

Gaining Good Quality Sleep

We introduced 8 things to try on a sleepless night. Some involve preparation, but many of them can be tested immediately from tonight. No need to try all of them at once. Start with something that’s within your current capability and prevent symptoms of insomnia in the long term.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
ExploreIM　Acupressure for Beginners
Acupressure for Beginners

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