An Electronic Mental Health Newsletter from Joel I. Kimmel, Ph.D., P.A. & Associates
Volume 13, Number 7
July usually means that the dog days of summer are here. Besides the extreme heat, people are on vacation, kids are in camp, and businesses slow down. This gives us an opportunity to do the things we said we would do if we had time. Now we have the time so there is no excuse. These days are also a time for planning goals. In our practice, we have implemented new policies and are planning to hold community seminars as well as expand the services we offer. We will let you know as we roll them out.
Our E-Letter this month is about Living A Well-Balanced Life. Most of us lead very active and stress filled lives where we feel tired and exhausted. Putting balance in our life will allow us to reduce stress and find enjoyment in activities and in relationships. But it takes effort. Read on.
We thank you for reading our E-Letters and for the suggestions and comments we have received. Downloads of handouts from our previous E-Letters can be found on our website, www.kimmelpsychology.com/e-letters/. We invite you to read and download them.
LIVING A WELL-BALANCED LIFE!
Because our lives are so filled with stress and frustration, finding balance becomes extremely important. We are deluged everyday with responsibilities, things we have to do, and navigating a world filled with anger and polarization. It takes a toll.
Being out of balance causes us to be stressed, leaving us with a negative frame of mind and feeling exhausted. It affects our work performance and our relationships. We may have physical health problems and find little happiness in our lives. Some of us may feel that life has gotten monotonous and we have become burned out and depressed.
A well-balanced life is critical for living well and healthy, for peace of mind, and for feeling effective in our lives. Balancing our lives means putting in activities that we enjoy, find pleasure in, and look forward to doing. It’s the things we want to do not things we have to do. Exercise, yoga, reading, writing, traveling, quilting, playing golf, tennis, etc., are just some examples of activities that can balance out our responsibilities. But we must put in effort to change our behavior patterns to build in these activities.
A well-balanced life will lead to good health, good relationships, and good spiritual connections. It can be a buffer against adversity and enrich our lives with meaningfulness and purpose. To balance one’s life, one must start with a determination to find enjoyment and pleasure in one’s life. It involves being able to set boundaries and saying ”no” to more responsibilities and requests. It means showing self-respect and self-care while also doing what you have to do. It means setting priorities and not overcommitting oneself. Living a well-balanced life is a very potent way of surviving our stress filled world.
We offer the following information on Living A Well-Balanced Life. This information can be downloaded as a handout at www.kimmelpsychology.com/e-letters/.
LIVING A WELL-BALANCED LIFE!
WHAT TO KNOW!
- The purpose of a balanced life is to find calmness, peace, and harmony every day
- A balanced life, sometimes referred to as Work-Life balance, involves being able to manage responsibilities with activities that are enjoyable and pleasurable
- It is really the balancing of what we have/need to do with what we want to do
- A balanced life is necessary for good living, peace of mind, and being effective
- A balanced life reduces stress and promotes good physical and mental health
- When a person’s life is in balance, they feel whole and complete; they feel calm, grounded, motivated, clear-minded, and in control
- Spiritual, emotional, and physical balance are components of a truly balanced life
- Physical balance can be created through exercise, sleeping well, and eating healthy
- Finding quiet time, taking time to meditate, practicing yoga, or just relaxing can create spiritual balance
- Emotional balance comes from personal fulfillment, good friendships, good family relationships, and finding enjoyment in different activities
- As the world becomes more complicated and stressful, maintaining a balanced life has become more difficult and also more important
WHAT TO DO!
- Do some introspection; what are you thinking, how are you feeling, and what areas of your life are you neglecting
- Take care of yourself by resting, exercising, eating properly, and not abusing drugs or alcohol
- Identify an activity that you can do each day such as listening to music, reading, or just walking
- Determine your priorities so that you are not doing too many things at one time; set your boundaries according to what is important to you
- Plan ahead and organize yourself so that you can get done what needs to be done and you also have time for fun activities
- Eliminate the unimportant things from your life and stop overcommitting to tasks and activities
- Maintain a Positive Mental Attitude by keeping things in perspective, dealing with things that do not go your way, and not letting things get to you
- Don’t worry about things you have no control over and practice letting go and rolling with the punches
- Seek professional help if you are unable to put balance into your life
WE CAN HELP!
Call us at 954 755-2885 or email us at [email protected]
Joel I. Kimmel, Ph.D. P.A. and Associates
5551 N University Drive, Suite 202
Coral Springs FL 33067
Copyright © 2018 by Joel I. Kimmel, Ph.D.
Dr. K’s Blog
July 19, 2018
Recently I decided to do an experiment to put more balance in my life. Since I frequently talk to many people, I wanted to see if I could go a day without speaking to no more than three people. Would I be successful? The answer was yes and I was surprised and gratified. I went to the beach by myself prepared to snack, read, and listen to music. The weather in the morning and early afternoon was perfect. Just before the crowds descended upon the beach, I left having spent several hours under an umbrella in the sun. What serenity to have the day to myself to do what I wanted to do and I did. I made the time to relax, left all my responsibilities behind, and did not have to listen to or talk to anyone. I did however speak to both of my adult children but that was it for the day. I watched the fireworks through the rain while listening to music on the car radio. The day was just what I needed.
My typical day is filled with responsibilities. I have deep, emotional conversations with multiple people every day. In addition, there are always things that need to be done at home and in the office. There are phone calls to answer, chores that need to be done, and plans made for the next day or week. I often feel like I am doing a lot just to keep up, doing what needs to be done. But researching a balanced life led me to thinking and the above experiment.
I think it is hard to understand a balanced life until one actually experiences it. If you feel like your life just consists of things that need to be done, consider taking a day off and experiencing a balanced life. Maybe you will change your life to have more fun and relaxation and pursue the activities that you want to do not have to do.
June 14, 2018
I have just recovered from a cold. Like many of us, I suffered with congestion, runny nose, a cough, and difficulty sleeping. Fortunately, it did not last long after following my doctor’s advice. But it made me think of how lucky we are to usually be in good health. We often take that for granted as we busy ourselves with our responsibilities and activities. Once we are sick, we realize how debilitating colds can be. We have to cancel appointments, suffer with discomfort, and just wait until we get better.
Being sick made me truly appreciate how good it is to be healthy. I have always taken steps to be healthy…eating right, exercising, and getting enough sleep. I spray disinfectant after sick patients come to the office and wash my hands multiple times during the day. But the truth is, despite doing our best, we get sick and have to rest up until it passes.
We take our good health for granted and do not focus enough on maintaining it. It is important to recognize that good health is not a gift. It is dependent upon what we do, what we eat, what we drink, how we sleep, what drugs we put in our bodies, and how we work.
Maybe by getting sick, we get refocused on living a healthy lifestyle and being conscious of all that we do.
May 21, 2018
Just as predicted, another school shooting happened. This time in Texas. Ten more lost their lives by an angry and probably mentally ill young man. Again parents, family, and a community grieve because there have been no significant changes. When the tragedies happen, we band together supporting each other and demanding change. Then everything quiets down and people become passive waiting for the elections, for the internal review reports, or for the notoriously slow legal system to take action. This passivity needs to be challenged and the marching must continue for there to be effective change.
Years ago, I remember when there were the post office and workplace shootings that occurred because of disgruntled employees who believed they were harmed in some way. Today, it seems like there are disgruntled students who put such low value on human life, that they go into their schools to kill. When will this stop?
The killing will stop not when there are changes in the gun laws. The killings will stop when politicians and society recognize that mental illness is a causative factor in these murders. Not all people who have a mental disorder are dangerous yet there are those who are just so angry, so disillusioned, so disenfranchised, so isolated that they somehow see killing others as acceptable.
The signs are often there but ignored because mental illness is not taken seriously in our society. These people need to be identified early before they reach the point of rage and act out. They need to be understood and treated so that these tragedies can be prevented before they happen. These individuals need to be defused of their anger and connected to others so that they do not isolate.
We need to march not only for a change in gun laws but also for a change in how we deal with mental illness before another tragedy occurs.
April 20, 2018
It has now been over two months since the terrible tragedy that happened at Stoneman Douglas. School and routines have resumed but people are not the same. A profound sadness is still upon the community and it will take a long time to overcome the anger and grief, if ever. But most people I have spoken to want to resume their lives.
Town hall meetings and gun violence protests occur frequently and rightly so. Hopefully changes will be made to protect and ensure the safety of our society. However, it seems that little attention has been paid to those individuals who are mentally or characterologically ill. History has shown us that these types of individuals will continue to act out against society and will find the means to do so.
We must as a society find ways to help these people and get them connected so that they are not isolated and angry. Early identification of behavioral or emotional problems can help these individuals before their anger and resentment grow into acting out behaviors against society. This is not just a suggestion; this is a necessity.
We very well may be looking at a mental health epidemic. Combine this with the availability of weapons is a recipe for disaster. Just providing money to have more counselors at schools or to failed mental health clinics is not enough. Just as we would with a medical illness, we need to have mental health tools, quality training of therapists, and research-based screening programs to identify and help those individuals at risk before they escalate.
The time has come. Mental illness needs to be recognized as an epidemic and treated and not hidden because of stigma or not being an exciting topic for the media. Guns do kill people but people pull the trigger.
January 20, 2018
During the past year, many of my patients have come to their sessions angry about politics. It doesn’t matter what party they belong to or whether they are right-leaning, left-leaning, or centrist, they are all angry and frustrated. They feel powerless and worry about the future of our country and of themselves. Perhaps, rightly so. Many hours have been spent in conversation attempting to reduce their anger and to focus on their daily lives.
One of the suggestions that have come out of our discussions seems to work. That is, to reduce or eliminate the number of hours spent watching the news on television or listening to it on the radio. It doesn’t matter what network you watch or listen to. All of them seem intent on stirring up feelings of unfairness and anger but offer no solutions. I guess the ultimate goal is to get watchers or listeners glued to their stations. Perhaps this is a media addiction. Yet there is no high but only worry and anger.
I recently read an article about a self-imposed news blackout by Christopher Hebert, an assistant professor of English at the University of Tennessee, in the January 18 edition of The Guardian. The following is an excerpt:
Ignorance is far easier than I thought. I finish two or three audiobooks a week. I read novels instead of newspapers. Five months into my blackout, I’m happier than I ever was back in the days when I was informed. My fingernails are growing back. The sleeping pills remain in the bottle. I’m getting more work done. My family comes home at the end of the day to find me smiling, chopping things for dinner without my old vegicidal rage. And yet, part of me can’t stop feeling guilty about feeling good.
Perhaps, this is one solution to the anger and frustration of a media news addiction.
December 18, 2017
Today, a patient of mine told me that his daughters were graduating from college in a few months. I was surprised to realize and remember how fast time passes. I know that it does but was nevertheless surprised. It seemed like it was just yesterday, that we were discussing their separating and leaving home for college. We spent many sessions discussing being an empty nester and the changes and opportunities it brings.
Time is relative in that it seems like some moments go on forever and some go so quickly that if we blink we miss them. Life just seems to happen while we are waiting for whatever we are waiting for. While we are looking at what we don’t have and didn’t do, we miss out on what we did do and the wonderful experiences that we did have. I think the answer lies in living in the moment. Taking in as much as we can, both good and bad, is the best we can do.
I recently saw a friend of mine who was depressed about turning 70. We talked and I tried to get him to see that age was just a number and how he viewed that number would determine his mood. I don’t think I got very far trying to convince him that he was not old and was still vital and helpful to so many people. Maybe it sunk in.
For myself, I have been practicing mindfulness and trying to live in the moment. I am looking for stillness and sometimes am successful. I try to use all my senses in savoring the moment and some simple experiences defy description in their beauty. Yet reality and our society seem to have a way of intruding so that stress and worry are created. I look at mindfulness and appreciating natural beauty as the antidote to the constant troubling news and feeling of powerless generated by politicians, news people, and other media types.
The past year has been difficult in some ways yet I have had some wonderful experiences with my family and friends. None of us knows what the new year brings for us but I am determined to enjoy as much of it as I can. It will take work and discipline and sacrifice and commitment. But what is the alternative?
November 18. 2017
On Thursday nights, I take a restorative yoga class. This class is not a typical yoga class. Rather, it is more of a meditation and relaxation class. Guided by the instructor while in postures of relaxation, I find myself letting go and truly relaxing from the business of the week. In fact, when the class is over, few yogis want to leave and “I needed that” is frequently heard.
Although I have been trained in relaxation techniques and use them with some patients, it is hard for me to actually relax. Taking this class has allowed me to experience in some way what my patients experience. True relaxation necessitates the ability to let go; something most of us have a hard time doing. Whether we live hurried lives or we don’t have a sense of safety without our guards being up, relaxation takes practice. Letting one’s guard down takes trust. Letting go takes effort.
In restorative yoga after a sense of stillness is achieved in a posture, the instructor uses guided imagery to describe peaceful and beautiful scenes to direct our attention towards relaxing. Following the teacher’s imagery, one can transcend the everyday world into the world of the imagery. Worries disappear, muscles loosen and smooth out, and the events of the day are forgotten for a few moments. Some people become so relaxed that they even fall asleep.
Research has shown that relaxation has many psychological and physical benefits. In the hectic and stressful world in which we live, relaxation is not a luxury. It is a necessity. I have found my way to relax in restorative yoga. I hope you can find your way. Consider taking a yoga class.
October 21, 2017
Last night I watched the movie, “Woodstock: 3 Days of Peace, Music, and Love”, and was visibly moved by how much our society has changed in the almost 50 years since this festival occurred. As I remembered and confirmed in the movie, the Woodstock community was peaceful and loving. Numerous comments were made about how nice the kids were, how courteous they were to each other, and how helpful they were to each other. This happened despite the quantity of drugs, the rain, the lack of food, the lack of accommodations, and the difficulties in transportation. Townspeople went out of their way to comment on how courteous the kids were saying “thank you” and “please” and asking permission. They greeted each other warmly and were well behaved not wanting to trespass on the property of others. They respected themselves and each other. When food ran out, they shared. When it rained, they shared whatever they had to cover themselves. When disagreements occurred, they settled them peacefully. When someone overdosed or had bad trips, there were others and medics to help them. They worked together to make this temporary society flourish. As Spock says in Star Trek, the needs of the many outweigh the needs of the few … or the one.
Contrast that with today’s society. It seems to me that disrespect has become the norm. The values of our society which has existed for generations seems to have become eroded. Language has deteriorated to the point that curse words are used commonly in language by both sexes in public and on television. Dress has become so casual that in some cases it borders on sloppy and unsanitary. Respect for institutions is not trendy nor important. Values seem to be only important when it serves the needs of the person. Verbal attacks upon others occur daily and fake news and innuendo have become okay to use as fact. People will trample others to get the sale item when in limited quantities. Often, we don’t hear thank you or please even when holding the door for others. Protests have replaced communication, problem solving, compromise, or even mutual discussion. Selfishness and materialism seem to have become the norm and are reinforced by our media. The needs of the one appears to be more important than the needs of the many.
What has caused this in the past almost 50 years? We can point to many factors: fear, anger, the Vietnam War and others, the coming of age of the Internet, advertising, the pursuit of more money at the expense of others, the absence of appropriate role modeling by adults, drugs and alcohol, lies and deceit by politicians, celebrities, and broadcast news, serial abusers, Madoff type scandals, hidden agendas, and a silent society that allows these changes to occur. I am sure we can cite more causes.
Can we ever regain respect for our society to function? I would like to be optimistic and think yes. We see it in the support our nation gives to others when there is a disaster. We see it when individuals volunteer their money and time to help those who are less fortunate. We see it in the dedicated teachers and first responders. We see it in many others who still honor our values.
What can you do? Respect yourself. Follow the Golden Rule. Stick to your standards even though others may not. Say “thank you” and please. Smile at others. Be courteous. Let others get in front of you while driving. Just be concerned about the needs of the many rather than the needs of the one.
As always, I am interested in your thoughts. If you would like to respond to this blog, email me your comments at [email protected] and I will publish them next month.
Till July…
The information provided in this electronic newsletter is not a substitute for professional treatment. It is the opinions of the writers and is provided solely for educational purposes. For mental health care, seek a qualified professional.
If you no longer wish to receive future E-Letter reminders, please send an email to [email protected] requesting to be removed from this list.
If you find this information interesting or helpful, please forward this E-Letter to your contacts and friends. Copyright © 2018 by Joel I. Kimmel, Ph.D. P.A. and Associates.
