Hobbies help.

Did you know you can boost your mood with creative hobbies? Regularly devoting time to imaginative activities has can help improve mild depression and reduce the stress hormone cortisol.

Don’t know where to start? Just try setting aside 15 minutes tonight to do something creative. It can be anything from gardening to doodling or woodworking to playing an instrument.

You can even get inspired by trying Yolo Arts’ free programing or by exploring the many galleries and art walks around Yolo county!

A reason to adventure.

Time in nature can improve your wellbeing. Spending more time outdoors or interacting with images of nature has been shown to reduce stress and increase happiness. It can even help you do better on tests!

The good news gets even better. Any amount of nature exposure is helpful and just two hours per week gives significant benefits. You can spend these two hours all at once or in smaller chunks of time.

There are lots of inexpensive and free ways to experience nature in Yolo County too! VisitYolo.com has a great outdoor activities page with info on everything from local bike rides to bouquet picking. Can’t leave the house? Try a virtual tour of the Yolo Bypass!

Feathered friends.

Looking to feel more connected? Spending time in nature can help you feel like a part of something bigger. One great way to get outside more is learning about local wildlife.

Here in Yolo County, we are fortunate to have a ton of wildlife and birding areas. These areas offer many opportunities to practice awareness of your surroundings and observe local and migrating wildlife.

Looking and listening for birds on your adventure may also help improve your cognition. People who listen to nature sounds before tests score better than those who listen to urban soundscapes.

So, next time you’re out, see how many birds you can identify with the help of the Audobon Bird Guide App!

Produce Power-up!

Fresh foods fuel you better! Eating lots of fruits, vegetables, and whole grains can help improve your mental and physical health. These foods provide lots of nutrients, reduce inflammation, and feed a healthy gut microbiome. Plus, finding fresh foods can be fun!

Farmers markets are a great way to get fresh produce and to get to know community members and local farmers. There are several farmers markets throughout Yolo County.

Farmers markets can be quite budget friendly too. Produce is often reasonably priced. Plus, CalFresh recipients qualify for “Market Match,” a program that doubles the value of CalFresh benefits when used at farmer’s markets. Double Up Food Bucks work similarly for California produce purchased in grocery stores.

Have you heard the one about…?

Turns out, laughter really is good medicine. Taking time for a giggle or two can decrease stress. When you laugh, it increases endorphins levels and decreases muscle tension. Sounds like a win-win!

Don’t know where to start? Check out free comics sites or look up local comedy shows. You can also ask friends and loved ones about their favorite comedians or funny movies and give them a try. It’s a great way to learn more about and bond with the people in your life!

It helps to share.

If you’re feeling down or stressed, try putting words to your emotions. Journaling or talking through what you’re feeling can help deactivate your body’s stress response.

Sharing your feelings with a trusted family member or friend can help you identify and neutralize some of your stresses. If you prefer more privacy or professional support, counselors are also great listeners.

Support options in Yolo County include the free CalHOPE phone line, Yolo County Mental Health Services, and private providers.

Whatever you choose, taking steps to work through what you’re feeling is sure to help!

Have you heard of HALT?

Ever have those moments where you feel sad or frustrated but can’t figure out why? The HALT technique can help you tune into your thoughts and feelings!

HALT stands for hungry, angry, lonely, tired, four common sources of daily stress. Checking for and attending to these seemingly small needs can make a big difference. The HALT technique is used in the recovery community to help participants stay on-goal. It’s also been taught to nurses to reduce medication errors.

By pausing to assess if you are hungry, angry, lonely, or tired, you can get a read for how you are feeling overall and take action to attend to your basic needs. It’s amazing what a quick snack or sending a text to connect with a friend can do for your mood!

A real page-turner.

Reading can open new worlds, in both your imagination and your daily life. When you immerse yourself in a good book, you get to experience new characters, settings, and ideas. In turn, this immersion in fiction has been shown to improve depression symptoms and increase empathy.

Ready to get reading? Finding a good book is easy and, many times, free! You can get started on your literary journey by checking out Yolo County Library’s reading resources, or nine library locations. Or, check out a thematic collection on LibriVox, a free library of audiobooks and ebooks in the public domain.

Let’s move!

Social connection and regular exercise improve health outcomes. So, why not do both? Taking a stroll or a roll with a friend is a great way to have fun and take care of yourself!

You and your companion can stay in your neighborhood or adventure to one of Yolo County’s awesome parks. You can also explore local routes on AllTrails. The site even has options to filter trails by suitability for wheelchairs and strollers!

Sunny disposition

Vitamin D is so “in” this year. This essential vitamin helps prevent osteoporosis, depression, and certain cancers. The easiest way to get enough is spending time outdoors in the sun. When UVB rays hit your skin, your body creates Vitamin D.

Yolo County has some great parks to visit for outdoor time. From grasslands to creeks to urban parks, there’s a destination for you!

If you can’t get outdoors during the day, try to take a Vitamin D supplement to ensure your body has enough.

Achievable goals.

There’s definitely wisdom in the phrase, “believe in yourself.” Having a strong sense of being able to put your desires into action is called self-efficacy. It turns out that having a strong sense of self-efficacy can be protective for your mental health. Setting and achieving reasonable goals can help you build self-efficacy.

Setting goals doesn’t have to be difficult; start small to build your confidence! An easy way to create, and achieve, a goal is by using the S.M.A.R.T. approach. S.M.A.R.T. goals are:

Specific: What do you want to do?

Measurable: How will you track your progress?

Achievable: Can you do it?

Relevant: Why do you want to accomplish this?

Time-based: When do you want to accomplish this?

Self-talk matters

The way you talk to yourself matters! Being kind to yourself and practicing positive “self-talk” can help reduce stress, anxiety, and depression.

Self-talk is the internal conversation you have with yourself throughout the day. Negative self-talk might look like, “that was stupid, I should have known that.” Positive self-talk, meanwhile, might include things like, “I didn’t know that, what a cool thing to learn!”

By reframing and rephrasing how you internally respond to situations, you can build more self-confidence and a positive outlook. How will you be kind to yourself today?

5-4-3-2-1-Calm

Next time you’re feeling anxious, consider a calming mindfulness exercise. The 5-4-3-2-1 technique can help you focus on the present rather than anxious thoughts.

To practice this technique, take a deep breath and identify 5 things near you that you can see. Then, while continuing to take deep breaths, find 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. And that’s all there is to it!

Helping others helps you.

Sometimes you can feel better inside by engaging positively with what’s outside. Volunteering has been shown to increase optimism and purpose in life. It can also be a great way to meet new people and have some fun!

Don’t know where to start? Check out one of the many awesome nonprofits in Yolo County listed here. You can also search Taproot and Catchafire for online volunteering opportunities that match your skills and interests.

Have fun and feel better.

Want to feel better and maybe even live longer? Join the club! Really, just about any club will do. Research has shown that people who regularly participate in social organizations have lower levels of depression and chronic health conditions, perhaps because social organizations can help build interpersonal connections and affinity for others.

All kinds of organizations offer the opportunity to build connection with others. Some examples of social organizations available in Yolo County include team sports, cycling clubs, service organizations, or religious institutions.

Recharge your batteries.

Spending time in nature can help you “recharge” and recover from stress. Here are a few ways to get outside more:

• Explore new parks and nature trails in your area. Yolo County has a great parks section on their website.
• Learn about area plants and animals to enrich your local knowledge. Try a plant identification app or check out your nearby library for reference books.
• Simply sit outside to read or do breathing exercises.

Not just for kids.

Playing with friends or a pet, or by yourself is a great way to revive, connect, and stimulate creativity. It can also help improve brain function! Play and humor can even help repair issues in your relationships.

Here are a few ideas to bring more play into your life: organize a game night with friends, join an improv class, read a joke every day, play with your kids, take your dog on a walk, or try a new sport.

The best medicine.

Laughter can help improve your well-being in the moment and long-term. It relieves tension, improves circulation, and releases feel-good hormones. Laughing regularly can help lift your mood, decrease your risk of heart disease, and even live longer!

Ready to get laughing? Here are a few ideas. Look up corny jokes to tell a friend. Watch your favorite funny movie. Check out a humorous book or audiobook from the Yolo County Library.

Be good to yourself.

It’s easy to ignore stress. Life is busy after all. But understanding the link between chronic stress and poor health can be an encouragement to treat your body like a friend.

Chronic stress can negatively impact multiple body systems including your nervous system, cardiovascular system, and digestive system. This may show up as increased risk for heart attack, anxiety, weight gain, and digestive problems.

So, next time you’re feeling stressed, remember to take a deep breath and be kind to yourself.

Silver linings ahead.

While it can’t fix everything, staying positive can help relieve stress and reduce feelings of anxiety. Two ways to increase positive thinking are practicing positive self-talk and gratitude journaling.

Self-talk is the internal dialogue you keep as you go about your day. Keeping it positive may look like replacing perfectionism with self-accepting talk.

To practice gratitude journaling, write down three things you are thankful for from your day. It’s that simple!

Positive thinking practices like this can often help lift your mood over time. If you find that you want support in finding the good, private or County counselors can help.

Thanks!

Break out your gratitude journal. Turns out, a little thankfulness can go a long way. Thinking about and expressing what you are thankful for can help decrease feelings of anxiety and depression on a long-term basis.

One easy way to practice gratitude is to practice the “three good things” exercise. Every day, write down three things you are thankful for. They can be big or small, a daily routine or a special treat. Try this for a month and see how you feel!

Acknowledging emotions

Did you know? Putting words to how you’re feeling can actually help you manage emotions. Basically, when you calmly verbalize something like, “I’m feeling frustrated,” one of the regulating parts of your brain (the right ventrolateral prefrontal cortex, if you’re curious) becomes more active.

So, next time you’re feeling a bit frazzled or frightened, go ahead and say so. If you want someone to talk through your emotions with, phone a friend or reach out to a professional. Local counselors are listed on Psychology Today’s website and on Yolo County’s Mental Health Services site.

Great grains!

Pump up your health gains with whole grains. They are rich in fiber and essential vitamins and minerals, which support overall well-being. Eating whole grains may help reduce your risk for inflammation, heart-disease, and Type 2 Diabetes.

So, what are whole grains? Grains include the seeds from grasses like rice, oats, wheat, amaranth, and barley. Whole grains are the entire seed, including a firm outer shell called a bran and a nutrient-packed core called a germ. Refined grains have been separated from these nutritious elements.

Ready to get some good grains in your life? Try eating oatmeal for breakfast or a sandwich made with whole wheat bread for lunch. Brown rice, whole wheat pasta, or quinoa are all great additions to dinner. Whatever you choose, you can feel great about doing something healthy for yourself.

Five-a-Day for Better Health

You’ve probably heard it before, “eat five servings of fruit and vegetables per day.” But why is that recommended? It turns out that eating an average of five fruits and vegetables per day is associated with big mental and physical health benefits.

Regularly eating fruits and vegetables can help improve mood, reduce stress, and decrease your risk of heart disease and cancer. This is thanks in part to the satisfying fiber and nourishing nutrients they provide, two important contributors to healthy systems.

Incorporating more produce in your diet doesn’t have to be difficult or flavorless either. Eat Fresh and Have a Plant both have lots of recipes to help you get your five-a-day. From refreshing Strawberry Basil Popsicles to cozy Tomato White Bean Soup, there are delicious ways to eat more fruits and veggies in every season!

The water’s fine!

Drinking enough water can help keep you feeling good! Water helps your body maintain healthy digestion, heart rate, temperature, and more. Swapping water for sugary drinks can also have big health impacts, like helping prevent diabetes, in the long run.

Plus, drinking water doesn’t have to be boring. Add a bit of lemon or lime to your water to make a great substitute for soda. Or, freeze your water bottle the night before work or an outing so you can have a refreshing treat for hours.

Happy sipping!

Dig in.

Starting the day with breakfast is an easy way to ensure you get adequate nutrition and have energy to help meet the day’s challenges. Plus, eating breakfast regularly has been associated with positive health for both kids and adults!

Not a fan of cereal? That’s okay! Picking something simple that you like may make sticking to a breakfast routine easier. Reheat some leftovers or try one of these easy breakfast ideas.

Positive digital habits.

Smart phones are an amazing tool. They can also be a distraction or fixation. For some, phone usage can interfere with sleep and daily tasks, potentially contributing to poorer mental health. Thankfully, using your phone mindfully can help you build positive digital habits.

Mindfulness practice encourages you to engage with the present by non-judgmentally observing your thoughts and actions. Using your phone mindfully may look like limiting your screen time, observing how you feel after phone usage, or taking phone break days.

Want something to fill the time you’re not on your phone? Check out the arts programming at Yolo Arts or hit one of our local trails!

Just breathe.

Place your hand on your heart. Is your heart rate fast, slow, or pretty normal? If you are experiencing stress, you may notice an increased heart rate. Taking a few big breaths into your chest and stomach can help your body relax.

Taking deep breaths through your nose helps calm your body’s stress response. You can practice soothing breaths by expanding your belly to inhale through your nose and then slowly exhale through your nose, noticing the air leaving your belly.

Let the beat drop!

It isn’t always easy to change up your mood, but it can help to change up the tempo.

Do you ever notice how different songs make you feel? Listening to a positive song while setting an intention to feel happier has actually been shown to work!

So, take control of the mood by making a playlist of songs that lift your spirits, get you dancing, singing, or make you smile.

Hey, you.

Do these internal phrases sound familiar? “I never do anything right,” or: “I’m an idiot.” If they are, you’re not alone – and it’s okay.

Self-talk is developed early in childhood as we learn about and explore the world (think of the chatty toddler who talks to themself as they play). This self-talk becomes internalized as we grow up, but is prone to negativity.

When your self esteem is taking a hit, stop to reflect on how you’re addressing yourself internally. Remember to be kind. Self-compassion may be just what it takes.

Great taste.

An apple a day keeps the blues away…or at least it can help. An analysis of multiple research studies found that high consumption of fruits and veggies helped increase optimism and protect against depression. Berries, citrus, and leafy greens seemed to be especially helpful!

Getting started only takes a single choice. Pick an apple or orange for a snack. Steam a sweet potato for dinner. Feeling like trying something new? Eat Fresh by CalFresh has a great recipe planner to explore.

Don’t be afraid to ask

It’s okay to ask for support. Millions of people (51.5 million Americans in 2019, to be exact) get help for their mental health every year. If your wellbeing has suffered lately, know that you have options and you are definitely not alone. Sometimes asking for help looks like confiding in a friend. Other times it looks like getting assistance from a pro. Here are a few ways to connect with one.

• Yolo County Mental Health Service Directory
• Yolo County Behavioral Health Crisis Services
• Yolo County Suicide Prevention
• Substance Abuse Resources

Shake it up.

Habits are hard to break because we do them without thinking—they’re are automatic. The Power of Habit describes habits as a three-part process: cue, routine, and reward. Cues remind us to do a habit, routines are our automatic actions, and rewards are the good feeling we get at the end of the habit.

Want to exercise more? Look at your morning habits and change up the routine. For example, if you reach for your phone after your alarm rings in the morning (your cue), make a new routine by moving your phone and putting workout clothes in its place!

Adapt and grow.

Resilience is all about your ability to adapt and grow in a healthy way after adversity, and resiliency skills include those that give you physical or mental strength when we experience rough times.

Want to give it a try? One way is to practice healthy thinking. This includes thinking about and planning for your goals, staying hopeful, and avoiding catastrophizing. The American Psychological Association has some great tips here.

A little time goes a long way.

Humans are wired to be social and being with people you love is a key component of that. Did you know spending time with family and friends can reduce stress, improve mental health, and even help your heart?

We all get busy, and it’s okay make time and reconnect. Try giving someone a call or text “just because.” Or, take a walk in your neighborhood or plan a weekend activity together.

Good sleep.

“Waking up on the wrong side of the bed” is more than just an old saying, but a truth about how deeply tied our well-being is to a solid night’s sleep.

While you can’t “sleep it off” for every problem, building a healthy sleep routine can protect and improve your mental health. Studies have shown that consistent rest helps anxiety, depression, stress, and general mental health.

Some tips for a better night sleep include: making sure your room is dark and quiet, avoiding screens before bed, listening to calming music, meditating, and trying Cognitive Behavioral Therapy (CBT) if your sleep problems persist.

Supportive and social.

Socializing, especially with people who are supportive, is great for your health. Multiple studies have shown that relationships (via friendship, family relationships, romantic partners, etc.) can have positive impacts on your health. These impacts include reducing stress and risk of heart disease and improving mental wellbeing.

Here are some easy ideas on how to get more connected:

1. Hop on a phone call or a video chat
2. Host a board game or movie night at your house
3. Take a weekend hike with a friend or family member
4. Go on a picnic with a loved one

Remember, building relationships doesn’t have to be a grand endeavor. It’s a matter of simply sharing experiences and feelings.

The here and now.

Mindfulness means focusing on the present without judgement. Practicing mindfulness has been shown to decrease feelings of depression and anxiety in people from many different walks of life.

Mindfulness can take a variety of forms, including formal meditation practice, deep breathing, or focusing on the sensations you feel when actively doing something like eating, washing up, or taking a stroll. The key is to become aware of what you are experiencing right now, rather than focusing on the past or future.

Boost your mood.

Move your body, boost endorphins and get a great sense of accomplishment. Getting started doesn’t have to be hard – just do something you enjoy!

If you’re not sure what exercises you might enjoy here are some free or inexpensive options: take a walk around your neighborhood or local park, join a game of pickup basketball or soccer, buy a jump rope or hula hoop and get in touch with your inner kid. Other ideas include taking a weekend hike or following a free yoga or bodyweight exercise video online.