{"id":2148,"date":"2023-08-04T19:50:32","date_gmt":"2023-08-04T19:50:32","guid":{"rendered":"https:\/\/education.ufl.edu\/reach\/?p=2148"},"modified":"2024-01-30T19:22:52","modified_gmt":"2024-01-30T19:22:52","slug":"body-and-mind-physical-and-mental-fitness","status":"publish","type":"post","link":"https:\/\/education.ufl.edu\/reach\/body-and-mind-physical-and-mental-fitness\/","title":{"rendered":"Body and Mind \/ Physical and Mental Fitness"},"content":{"rendered":"

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<\/strong><\/p>\n\n\n\n
Grounding exercises are things you can do to bring yourself into contact with the present moment \u2013 the here and now. They can be quick strategies or longer, more formal exercises. helpful for many situations where you find yourself becoming overwhelmed or distracted by distressing memories, thoughts or feelings. They can reduce immediate distress and help promote calmness and self-regulation.\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/strong><\/p>\n

Play a memory game<\/strong>
Look at a detailed photograph or picture (like a cityscape or other \u201cbusy\u201d scene) for 5 to 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Or, you can mentally list all the things you remember from the picture. Games like these are great grounding techniques as they require the individual to focus their attention and strengthen their visual memory.<\/p>\n

<\/strong><\/p>\n

Visualize your safe place<\/strong>
Think of your favorite place, whether it\u2019s the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you can smell.<\/p>\n

Try to recall the last time you went there. Think about what you did there and how it felt at the time. This is a great technique foe times when you’re feeling emotionally overwhelmed or triggered in an environment.<\/p>\n

<\/strong><\/p>\n

Imagine yourself leaving the painful feelings behind<\/strong><\/p>\n

Visualize yourself gathering the emotions, balling them up, and putting them into a box to throw away forever. Imagine yourself walking, swimming, biking, or jogging away from the painful feelings. You can also visualize your thoughts as a song or TV show you dislike, changing the channel or turning down the volume \u2014 they may still be there, but you don\u2019t have to listen to them.<\/p>\n

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According to the MHFA curriculum, physical self-care, or the healthy living habits one develops and practices, is an important aspect of managing the symptoms of mental health challenges. Also, according to the Centers for Disease Control (CDC), regular physical activity can help keep your mind sharp as you age and can even reduce your risk of depression and anxiety. It increases serotonin levels, leading to improved mood and energy. It can also boost your mood and help you sleep better \u2013 two major factors for determining your mental wellbeing.<\/p>\r\n\r\n

    \r\n \t
  1. Daily walking-Research has shown that walking on a daily basis can help lessen symptoms associated with chronic mental illnesses like anxiety and depression! Walking is free, and you can walk everywhere without any additional equipment. You\u2019ll notice that the more you do it, the more benefits you\u2019ll notice. Benefits such as increased endorphins, reducing anxiety, and improving body confidence.<\/li>\r\n \t
  2. Restorative yoga focuses on winding down after a long day and relaxing your mind. At its core, this style focuses on body relaxation. Restorative yoga also helps to cleanse and free your mind of anxiety and negative thoughts. For more information on benefits of restorative yoga and guided instruction, please see the link below.<\/li>\r\n<\/ol>\r\nhttps:\/\/www.verywellfit.com\/what-is-restorative-yoga-3566876<\/a>","_et_gb_content_width":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2148","post","type-post","status-publish","format-standard","hentry","category-resources"],"yoast_head":"\nBody and Mind \/ Physical and Mental Fitness - Project REACH<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/education.ufl.edu\/reach\/body-and-mind-physical-and-mental-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Body and Mind \/ Physical and Mental Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/education.ufl.edu\/reach\/body-and-mind-physical-and-mental-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"Project REACH\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-04T19:50:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-30T19:22:52+00:00\" \/>\n<meta name=\"author\" content=\"caronnerush\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"caronnerush\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/education.ufl.edu\/reach\/body-and-mind-physical-and-mental-fitness\/\",\"url\":\"https:\/\/education.ufl.edu\/reach\/body-and-mind-physical-and-mental-fitness\/\",\"name\":\"Body and Mind \/ Physical and Mental Fitness - 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