Personally Speaking is our quarterly newsletter in which we discuss mental health topics.  The purpose of our newsletter is to inform and educate the community on personal issues, concerns facing our community, methods of treatment, and developments in related fields.  It is Avenues intent to not only provide care for individuals but to promote and create a healthy environment for our families.

Teenage Romance: Puppy Love or Addicted Love Disaster?
The Many Faces of Anxiety
Looking to the Mirror to Find Themselves
ADHD vs. the Bipolar Child: Facts vs. Fiction
Self-Mutilation vs. Suicide Attempts: The Tragedy of Mood Instability
Coping with Trauma
The Power of Perception
Sharpen Your Saw this Spring

Sharpen Your Saw this Spring!

Are you feeling too exhausted after a long day to do the things you want to do? In today's hustle and bustle of society, we are often so focused on trying to please everyone else that we fail to take the time to do the things we want to do, such as exercise, eat right, take a drawing class, etc. Let's face it - sometimes our priorities are in the wrong place! Not taking the time to examine our "to do" lists and really asking ourselves if the task holds importance in our life can result in unhealthy consequences for oneself, such as poor sleep, physical illness, emotional problems, and relationship problems. The better we treat ourselves, the more effective we will be in playing the various roles in our lives: student, parent, spouse, employee, friend, and so on.

With the spring season arriving, many families take on the task of "spring cleaning" their houses on the outside and inside, as a ritual of preparation for the nicer weather ahead. We often take on various indoor and outdoor projects because we have more energy and motivation. However, it is too often that we forget to "spring clean" our own lives and give ourselves a sense of renewal. Too many of us are running in all different directions today, with no real goal in mind and no direction to really speak of.

Sharpening the saw is a principle taken from renown author Stephen Covey, which means to renew oneself on many different levels: physically, spiritually, emotionally/mentally, and socially. Covey shares the following story which illustrates the importance of personal wellness to prevent stress exhaustion and burnout:

The moral of the story is clear. The busier we are "sawing" or doing things that aren't getting us anywhere in life, the less time we are going to have for personal wellness. If we don't take the time to renew ourselves everyday, emotional, physical, and relational difficulties can result.

How do you know when your stress level has gotten to the breaking point where you need to renew? Take a look at the following signs and symptoms of stress. What symptoms have you been experiencing lately?

Physical Symptoms
• Appetite change
• Headaches, migraines
• Muscle tension
• Fatigue
• Insomnia
• Weight change
• Gastrointestinal problems
• Jaw tension
• High blood pressure
• Teeth grinding
• Colds
• Backaches
• Pounding heart
• Skin rash
• Restlessness
• Increased consumption of alcohol, drugs or tobacco

Mental/emotional
• Anxiety
• Increased irritability
• Mood swings
• Depression
• Worrying
• Hopelessness
• Forgetfulness
• Impulsive behavior
• Crying spells
• Confusion
• Boredom
• Dulled senses
• Negative self talk
• Poor concentration
• Hyperactivity
• Feeling overwhelmed
• Compulsive behavior
• Irrational fears

Social/relational
• Fighting
• Isolation
• Resentment
• Sexual problems
• Loneliness
• Nagging
• Distrust
• Lack of intimacy
• Lashing out
• Dissatisfaction with work

Sense of Purpose/Spiritual
• Emptiness
• Loss of meaning
• Doubt
• Unforgiving
• Looking for magical cure
• Loss of direction
• Apathy
• Feeling cynical

Suggestions for Renewal

Physical: Listen to your body and be aware of your physical limitations! Exercise at least 30 minutes per day, 3 days per week - Choose your favorite physical fitness activity and sign up for a class or team - Make sure you limit the use of alcohol, and eat 3 balanced meals per day - Drink at least 8 glasses of water per day - Take regular short breaks throughout your work day - Try to get 7 hours of sleep per night - Take some time to unwind before you go to bed, by reading, listening to music, or doing any other calming activity.

Meaning, Purpose and Spirituality: Set goals for yourself that are attainable. Take up a worthy cause and volunteer your time. Ask yourself what your most important values are and do more to fulfill them. Go to church. Pray. Ask for forgiveness. Accept. Don't hold grudges.

Emotional/Mental: Nurture yourself

by taking one hour per day to do an activity that you enjoy: Go for a walk. Take a class that interests you. Garden. Read. Play a sport, etc. Nurture something/someone else: Water your plants. Play with your children or pet. Bake cookies for someone you love. Create a support a system to talk out your problems. Plan your day with activities that you have to do and some that you like to do. Avoid dwelling on past issues and stick to the here and now. Write your thoughts and feelings in a journal. Pick up a new hobby. Play an instrument. Seek counseling.

Social/Relational: Be more assertive by expressing your feelings, wants and needs in a respectful way. Take a class on conflict resolution. Actively listen and avoid assuming and mind-reading. Really put yourself in the other person's shoes by being empathic. Take time for friends, and do something with a friend at least once a week. Develop your special talents and skills.

The single most powerful investment we can make in our lives is the investment we have in ourselves. We are the instruments of our own performance, and to be effective, we need to recognize the importance of sharpening our saws for personal wellness. (Avenues can provide a list of sources upon request.)

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