Over Feeling Overwhelmed & OverZoomed? Practice "The 4 Ms of Mental Health"
Author: Kerrie Mohr
AGP Founder, Kerrie Mohr, setting up for a virtual therapy session.
It's becoming more and more clear that we have to settle into a new way of experiencing the world for a while. So here we are, sheltering collectively in place, each of us left on our own island to manage these hard times. As we settle into our new lives, it’s easy to fixate on all the things we've had to give up to keep ourselves, and everyone around us, safe. At such a time, it’s helpful to have a toolset to help us ground ourselves.
Recently, while listening to NPR I came across Dr. Sue Varma discussing “The Four Ms of Mental Health.” I found them to be so helpful to keep in mind when panic and anxiety hijacks the rational part of your brain. Perhaps they can be helpful to you, too.
1. Mindfulness
Mindfulness doesn't have to mean that you’re sitting on a cushion and meditating for 40 minutes a day. It’s about orienting yourself to the present and accepting your thoughts, feelings, and bodily sensations as they are in that moment. We can choose mindfulness when engaged in any daily activity, such as brushing our teeth, driving, running, or doing the dishes. When doing these menial tasks, gently bring your mind back to the present, focusing on all five of your senses to create a state of mindfulness.
At AGP, we recommend using an app such as Headspace . It’s especially helpful for those of us who are new to meditation or haven’t practiced any type of mindfulness for a while. Many apps facilitate guided meditations that make it easier to achieve a mindful state, and currently Headspace, and probably many other apps, are offering free guided meditations in response to the COVID crisis.
If you are interested in exploring mindfulness further, another great resource I often recommend is Jon Kabbat-Zinn's “Seven Foundational Principles of Mindfulness.” It’s a great resource to help you learn and incorporate mindfulness into everyday life.
2. Mastery
Now is a great time to focus on personal growth and development. There may be something you have wanted to do but haven't prioritized. Think of a new language, dance move, yoga pose, or improving your public speaking skills. At AGP, many clients are using the Pause to focus on improving their confidence, or to better understand their attachment system while dating IRL is on hold. With the additional time we have at home, you may find that there are a surprising array of online tools that can help you to grow any aspect of yourself.
3. Meaningful engagement
We are social animals, hard-wired to make connections. Though connecting with the 2D versions of our family, friends, and loved ones isn’t as fulfilling as meeting the live 3D versions, it is still healthy to connect regularly. Consider joining that Zoom karaoke party or reach out to friends you haven't caught up with in a while even though you’ve always meant to.
4. Movement
The connection between our brain and our body is a two-way street. Exercise helps regulate anxiety, ease stress, and relieve depression. Recent studies also show cardio exercise is as effective as medication for conditions like ADHD. Personally, I became addicted to the One Peleton app, which offers a variety of cardio, dance, and yoga classes that range from quick 5 minute sessions to hour long classes. Currently, Peleton is currently offering a free, introductory 90 day trial.
I hope this helps you to find a bit of sanctuary along the way. We will get through this together. For those of you who would like to learn more about “The Four Ms,” here is a recent interview of Dr. Varma on MSNBC explaining how to cope with anxiety and depression.
