Connect the Dots for Mental Health

Ohio 4-H decided to focus on mental health during the month of January 2021. Mental health has always been important, but the need to focus on mental health was never more apparent than in 2020.

Throughout the month, members of the 4-H Healthy Living Design Team wrote about different dimensions of wellness. Even though our focus was on mental health, we touched on many other aspects of health– physical, emotional, social, intellectual, environmental, financial, and creative. We presented some background information, suggested strategies to address each area, and shared our own experiences.

If you look back over the month, I think you can see how all the different dimensions of wellness are related to each other. For example, one way to make mindfulness part of our day is to listen when someone is talking to us. In turn, this will lead to better social connections, which will enhance our social health. Social connection creates a positive feedback loop of social, emotional, and physical well-being. In fact, research suggest that the quality of our social ties might be the single biggest predictor of our well-being. We can reach out to friends when we’re feeling stressed; in turn, we can check in with our family and friends to be the person that they turn to when they need support.

Of course, physical activity helps keep our body healthy. But that’s not all it does. Engaging in physical activity is recommended as a way to manage stress, which addresses our mental health. And even better when we can take that activity outdoors. Then we can practice mindfulness when we take in the sights, sounds, and smells when we’re walking outdoors.

Self-care strategies keep us healthy in many ways: in addition to physical activity, getting enough sleep; eating healthful foods; and making time for fun, learning, and creative activities are things we can do. Some of these strategies may require us to establish better habits to make them a regular part of our lifestyle.

The coronavirus pandemic has been challenging for everyone. It’s easy to think of what we didn’t get to do. However, I think you can probably think of some good things that happened last year. Among my family and friends there were high school and college graduations, weddings, new babies, new homes, new jobs, and other milestones. They may have looked different, but life kept on going. It’s important to pause and recognize the good things that happen every day, no matter how small.  Another way to see the connections is in the COPE with COVID suggestions put forth by Dr. Bern Melnyk, Chief Wellness Officer at The Ohio State University and Dean of the College of Nursing. You can see how these suggestions incorporate aspects of physical, mental, emotional, and social health, as well as gratitude and mindfulness.

Today’s Take-Away: Look for ways to pledge your health to better living. The resources developed for Ohio 4-H Mental Health Month are posted on our webpage. But even though the month is over, we will continue to share information, ideas, and inspiration about healthy living topics throughout the year.

Yours in Health,

Signature

Theresa Ferrari, Extension Specialist, 4-H Youth Development

Get Your Zs

Ahh – Saturday…The day many of us can face the day at a slower pace and lay in bed a little longer. I know I look forward to not getting out of bed quite as early that day! And, if my teenage children don’t have a sports, school, or 4-H activity that morning, they will sleep for as long as I let them.

The question is how long should I let them sleep? Is it really okay for teens (or adults for that matter) to sleep in past noon? I cannot remember when I last slept that late into the day, but I do remember how I felt. I did not end up feeling refreshed and ready to go. Instead, I recall feeling groggy and having a headache.

Research on the importance of sleep tell us exactly why sleeping in had an adverse effect on how I felt. The reality is our bodies prefer consistency and routine. And developing good sleep hygiene is important to our physical and mental health. Good sleep hygiene means we create an environment beneficial to sleep, and we practice daily routines that foster consistent sleep. The following information from the Sleep Foundation can help.

To create a good environment for sleeping, take a look around your bedroom.

  • Is your mattress and pillow of good quality and provide proper support?
  • Does your bedding keep you too cold or too warm?
  • Do you have too much light in the room from the windows or a nightlight?
  • What temperature is the room? Ideally a cool room is best.
  • Is it a quiet place with minimum noise? Can you reduce noise with the use of a fan or a white noise machine?

Think about your daily sleep routines. Are you following these recommended strategies?

  • Set a fixed time to wake up and stick to it, even on weekends.
  • Budget time for enough sleep. Recommended guidelines vary by age. Aim for the following based on your age:
    • 9-11 hours for school-age children
    • 8-10 hours for teens
    • 7-9 hours for adults
  • Only take naps when needed. If you take a nap, the best time of day is early afternoon, and the best nap length is 20 minutes.
  • If you need to alter to your sleep routine due to a change in school or work schedule, do it gradually. Adjust a little at a time to get your body used to the new schedule.

Tips for self-care and stress management all recommend getting enough sleep, so it’s about time we devoted a post to this topic. For more information on sleep hygiene and healthy sleep tips, visit What is Sleep Hygiene?

So, how do I prevent sleeping in on Saturdays? I’ve found that scheduling something on my calendar helps. Appointments for haircuts, meeting someone for a walk in the park, attending a fitness class at the gym, or attending one of my kids’ sports events all help to keep me and my teens from hitting snooze one more time.

Wishing you pleasant dreams and peaceful sleep,

Laryssa Hook, Extension Educator, 4-H Youth Development, Delaware County