TBA Law Blog

TBA Law Blog

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Take a Short Stroll Daily for Better Mental Health

Posted by: Mary Griffin on Mar 20, 2019
News Type: Wellness Wednesday
Make the Italian passeggiata your own and go for a short stroll at lunch, instead of after dinner, noticing people, places, sights and smells. The goal here is less exercise than release of stress and mindful walking but you may find that you burn off some calories as you lower your cortisol. 

Occasional Treats Help Maintain a Balanced Lifestyle

Posted by: Mary Griffin on Mar 13, 2019
News Type: Wellness Wednesday
Once in a while, treat yourself. The trick is to regularly eat healthily and to not constantly be on a diet. From time to time, have an ice cream cone or a real coke, but savor it. Ask yourself if it is something that you truly enjoy. If so, go for it!

Incorporate Exercise Into Your Daily Routine

Posted by: Julie Sandine on Mar 6, 2019
News Type: Wellness Wednesday
Incorporating exercise into our daily routine is important to maintain health and happiness. Moderate aerobic exercise impacts your brain positively for 12 hours, enhancing the ability to learn, problem-solve and create. Strive to include two cardiovascular workouts and two strength training workouts each week. Consider taking the stairs rather than the elevator and parking a little farther away so you will have the opportunity to walk farther (since exercise can be broken into smaller segments and still be beneficial).   

Strive to Get 7 to 8 Hours of Sleep Per Night

Posted by: Julie Sandine on Feb 13, 2019
News Type: Wellness Wednesday
Sleep is important in maintaining emotional balance and resilience and getting sufficient amounts of it is crucial to be able to perform at your optimal ability. Our brains are unable to function properly when we sleep less than 5 hours per night – some studies indicate that being sleep-deprived can be as deleterious to our ability to function as being intoxicated. Good sleep entails 7 to 8 hours of sleep per night, so strive to attain this – keeping bed times and awakening times consistent is beneficial. Minimize caffeine and other stimulants as the evening approaches and turn off all electronics an hour before bedtime, as the light emitted from screens interferes with sleep and the content stimulates our brains. Instead of using digital devices or watching tv, engage in a calming routine such as listening to quiet music, reading or meditating.

Smiling Makes a Difference for You, Others

Posted by: Julie Sandine on Feb 6, 2019
News Type: Wellness Wednesday
Positive psychologists have found that smiling evokes positive emotions in the person who smiles, as well as those who see the smiling face.  Whenever the situation is appropriate, be aware of your surroundings and try making eye contact with people nearby and smile. In addition, smiling can help you convey a positive attitude and reasonableness, even during difficult telephone conversations that could otherwise become unpleasant or even confrontational.

Tracking Positive Change Can Reap Mental Benefits

Posted by: Julie Sandine on Jan 30, 2019
News Type: Wellness Wednesday

Making an effort to notice the positive aspects of your life can have specific and beneficial results. Positive psychologists asked volunteers to each night write down three good things that happened that day and reflect for a few minutes on each one. Benefits resulting from this exercise included increased happiness, increased moments of gratitude and other positive emotion, enhanced capacity for hope and optimism, improved physical health and decreased depression. Why not give this simple exercise a try? Think of three instances of something that went right during the past 24 hours, write them down, and spend a few minutes reflecting on them (i.e., cause of the good thing, my contribution to the good thing, similar good things can happen in the future if I do X, what this good thing means). Do this for two weeks and see whether you notice a difference!

Wellness Wednesday: In Times of Anxiety, Remember to Breathe

Posted by: Katharine Heriges on Jan 16, 2019
News Type: Wellness Wednesday
When finding yourself in a situation that evokes feelings of tension or anxiety, such as an opening or closing argument or a confrontation with opposing counsel, try pausing and taking one or two slow, deep, complete breaths before taking action. Since breathing is connected to the bodily systems associated with emotion and physiological response to stress, this will help your body relax, better enabling you to respond in a calm and thoughtful manner. Rather than succumbing to the nervous system’s “fight or flight” response, the “relaxation response” will ease the stress response, resulting in greater calmness and enhanced focus. While some people find that taking a sip of water helps them feel more comfortable in doing this, keep in mind that you are not expected to respond instantaneously (nor should you)!

Start Your Day with a Brief Meditation

Posted by: Julie Sandine on Jan 2, 2019
News Type: Wellness Wednesday

Consider waking 10 minutes earlier so you can incorporate a brief mindfulness meditation into your preparations for the day. Begin by sitting in a relaxed and comfortable upright position, with your spine and head aligned. Place both feet on the ground, with legs uncrossed, and rest your hands gently on your lap. Gently close your eyes and allow yourself to notice the sensation of sitting in the chair, of your feet on the ground, of your hands resting in your lap. Gently bring your attention to your breath, slowly taking a deep breath in, pausing briefly, then slowly exhaling. Our minds will wander, as intrusive thoughts are constantly vying for our attention. When you realize this has happened, simply observe without judgment and gently guide your attention back to your breath.

Schedule Time to Read Email

Posted by: Julie Sandine on Dec 19, 2018
News Type: Wellness Wednesday
Rather than checking on every e-mail as it arrives, schedule time in your calendar for reading and managing e-mail (and leave e-mail notifications silent during the other times of the day). This will enable you to have focused time for given tasks without constant interruption and distraction.

TBA Introduces Wellness Wednesday

Posted by: Julie Sandine on Dec 12, 2018
News Type: Wellness Wednesday
Introducing Wellness Wednesday! Enjoy a tip each week that will help improve your mental and physical well-being. To kick it off, here's some workplace advice: When working at your desk, try to incorporate break periods of 10 minutes every 50-60 minutes. Even just getting up and stretching or walking a short distance periodically will better enable you to maintain focus and positive energy.
Previous • Page 18 of 18

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