You Are What You Think
You’ve heard the phrase “you are what you eat”, but did you know you are also what you think?
In every visit with my patients, I make it a point to talk about how staying present in the moment can transform your experience of life. When we look back from that porch swing at 94, I want us all to feel like we truly lived, fully, meaningfully, and with presence.
That’s not always easy. Our minds often get stuck worrying about tomorrow or replaying last week’s regrets. But there are simple, evidence-backed ways to train your mental landscape and shift your perspective. Mental health self-care starts here.
Practicing Gratitude: A Powerful Daily Habit
Multiple studies show that practicing gratitude can significantly improve happiness and life satisfaction. One simple way to start is by keeping a gratitude journal. Whether it’s a notebook, a phone app, or even a scrap of paper, jot down 3-5 things you’re grateful for each day. The key is to reflect on why each thing matters.
For example, I might write: I’m grateful for my dog because she’s always happy to see me when I come home and she presses her body against mine which is like getting a doggy hug. Her unadulterated love lightens my heart.
Expressing gratitude toward others is just as powerful. Write that thank-you card to your sister. Say the kind word. These small moments build connection, purpose, and a lasting sense of well-being.
When we pair gratitude with savoring positive experiences, pausing to truly feel and remember the good, we tap into a deeper sense of fulfillment. This practice links naturally to mindfulness, helping us to be more aware, more satisfied, and ultimately, more alive.
Practice Mindfulness: Anchor Yourself in the Now
Mindfulness has become a buzzword, but its effects are well-researched and deeply transformative. It doesn’t just help in the moment; it improves emotional regulation, attention, and overall psychological resilience.
To practice mindfulness, start small.
Just a few minutes a day can make a difference. Sit in a quiet space, close your eyes, and breathe deeply. Focus on the rhythm of your breath, how it sounds, how it feels, how your chest rises and falls. As thoughts arise (and they will), notice them without judgment and gently let them pass. I like to picture them as leaves floating down a stream – acknowledged, then released.
There are many ways to integrate mindfulness into your day: walking, eating, even washing the dishes. The practice is less about what you’re doing, and more about how you are being as you do it.
Developing a Consistent Sleep Routine: The Foundation of Mental Wellness
If you’ve ever tried meditating and found yourself dozing off, you’re not alone. It’s often a sign that your body is craving better rest, and sleep is foundational to mental health self-care.
A consistent sleep routine is essential for emotional regulation, memory consolidation, and overall well-being.
Cognitive Behavioral Therapy for Insomnia (CBT-I) provides a structured approach:
- Sleep restriction: Limit time in bed to match the amount you’re actually sleeping.
- Stimulus control: Only go to bed when you’re sleepy, and get out of bed if you can’t sleep. Wake up at the same time every day and try to avoid naps.
- Relaxation training: Practice progressive muscle relaxation, guided imagery, or deep breathing to help you wind down.
- Cognitive therapy: Address unhelpful beliefs or anxieties about sleep that may be keeping you awake.
- Sleep hygiene: Dim lights an hour before bed, avoid screens, keep your room cool and dark.
The Long View: Self-Care That Pays Off
When we prioritize daily practices like mindfulness, practicing gratitude, and developing a consistent sleep routine, we’re investing in something larger: a sense of peace, purpose, and presence that carries us through life.
So here’s to the version of you sitting on that porch at 94, smiling, grounded, and proud of the life you lived.
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Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
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References:
Effectiveness of Mindfulness-Based Cognitive Therapy for Improving Subjective and Eudaimonic Well-Being in Healthy Individuals: A Randomized Controlled Trial. Kosugi T, Ninomiya A, Nagaoka M, et al. Frontiers in Psychology. 2021;12:700916. doi:10.3389/fpsyg.2021.700916.
Can a Little Bit of Mindfulness Do You Good? A Systematic Review and Meta-Analyses of Unguided Mindfulness-Based Self-Help Interventions. Taylor H, Strauss C, Cavanagh K. Clinical Psychology Review. 2021;89:102078. doi:10.1016/j.cpr.2021.102078.
Boosting Psychological Well-Being Through a Social Mindfulness-Based Intervention in the General Population. Fazia T, Bubbico F, Salvato G, et al. International Journal of Environmental Research and Public Health. 2020;17(22):E8404. doi:10.3390/ijerph17228404.
The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being. O’Leary K, Dockray S. Journal of Alternative and Complementary Medicine (New York, N.Y.). 2015;21(4):243-5. doi:10.1089/acm.2014.0119.
Is Mindfulness Linked to Life Satisfaction? Testing Savoring Positive Experiences and Gratitude as Mediators. Cheung RYM, Lau EN. Frontiers in Psychology. 2021;12:591103. doi:10.3389/fpsyg.2021.591103.
