By Mike Bradburn, Executive Director

 A Series on Upgrading Your Mental Health!

Our expert therapists and leadership have shared some of their most effective tips on how to upgrade and prioritize your general well-being. Integrating any of these tips into your daily life will take intentionality, practice and patience. Creating a new habit or routine begins by making a commitment and then persevering. Often, it’s one step forward and one step back. Focus on progress and not perfection. The benefit is worth the effort!

Mike Bradburn is SamaraCare’s Executive Director. He has over 20 years of experience as a pastoral counselor and previously served as Clinical Director. Mike is honored to be a part of the healing process that his clients experience in therapy.

Looking for more self-care tips? Check out these suggestions to take your self-care to the next level!

1. Really Listen:  One of the greatest gifts you can give someone is to really listen. It’s not as easy as it sounds. Try not to interrupt, make eye contact, and be aware of both your body language and facial expressions. Really listening strengthens connections and relationships.
2. Turn on the Music:Find some new music in genres you like, or go back to old favorites, and rediscover the tunes you grew up with. This can be soothing and positively alter your mood.
3. Don’t Forget to Breathe: Here is a simple calming/breathing exercise that Thich Nhat Hanh recommends: Slowly, while breathing, think these words:
   • Calming (in breath)
   • Smiling (out breath)
   • Present moment (in)
   • Wonderful moment (out)

4. Be More Present: Care for yourself and others by being present. Focus on what’s actually happening now. Remember the present is the only moment in time within your full control. Avoid looking in the rear-view mirror or anticipating the future. If your thoughts wander, focus on what you can see in your surroundings.
5. There’s Always Something to be Grateful for:  Too often we wait for momentous events to be grateful. We take things like a good joke, a home-cooked meal, and/or sunshine for granted. Gratitude is a habit. Help develop it by waking up every morning and thinking of 3 new things to be grateful for. They may be small and simple but no less important. Gratitude puts our mindset in a good place to deal with the day’s challenges.

Learn more about Mike Bradburn here.