Category: Rest

Fitbit Your Way To Mental Health

1/27/2017

You may have just gotten an activity tracker over the holidays, or maybe you’ve already jumped on the bandwagon of wearable tech. Not only do activity monitors like Fitbit, Apple Watch, and Spire track steps, heart rate, sleeping, and more, you can turn your tracker into an ally for mental health.

Here’s how.

Being able to track and monitor your thoughts, mood, emotions, symptoms, and sensory experiences is arguably one of the central tenets of most schools of therapy. It is nowhere more prominent than in Cognitive Behavioral Therapy (CBT), where awareness of internal processes is a first step to changing outcomes. For years, techniques such as journaling and monitoring have been used, but this new technological age adds a few extra tools that can be a boon for awareness. But you also have to build the emotional intelligence and discipline to catch what’s going on and translate that into meaningful action. Following are some tips. (Remember that some people will have more stress by using a monitor- if so, practice these same tips without help from Mr. Fitbit).

Be aware. Occasionally throughout the day, check in with yourself (or a buddy!) Ask if your heart rate, breathing, sleeping, thoughts, or mood fits the goals you have (see #3). Pay attention to little details. Was my heart rate elevated over the holidays because of my activity level, or stress? Did I sleep less last week because of something planned, or because of insomnia? Was I irritable at work? Did I feel anxious around people? If you want to change something, you have to identify what you’re working with first. Allow yourself to take note without spending too much time on any one thing.
Let an external tracker add to your awareness. Utilize the unconscious observations your tracker makes to correspondingly assist in your own mindfulness. Those of you who have had the helpful feedback of a trusted support can attest to the value of observations made outside of yourself. I, for one, appreciate the occasional fashion police! :)
Identify the goal. What are you trying to accomplish? Better sleep? Getting less stressed at work? Being clear about this in a reasonable way gives you a target to aim for- and helps you see if you need extra resources in getting it done. (See my Setpoints resource to help further.)
Identify solutions. Once you have tracked your experience and know the goal, then you can apply solutions. Heart rate at 110 while sitting at work? Try some deep breathing and a de-stressing activity. Notice you’re not taking many steps? Take 3 minutes to get up and move. Sleep getting off track? Develop some sleep hygiene techniques. And so on and so forth.
Be social. Whether you are extroverted/introverted or outgoing/shy, connecting in some way with others is essential to your health. Trackers give lots of options to do this in fun, cute, and challenging ways.

Make it fun, and happy healthy tracking! Sincerely,

Justin

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Grace and Peace to You

12/21/2016

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In this season of rush....

I hate to admit it. Mom and Dad, please don't laugh too hard when I say....this.... I sometimes miss being told what to do. There. I said it.

I remember the drill of childhood. "When did you last eat? Here, have some food." "Looks like you could use a hug." "You're getting cranky; it's time for a nap."

In my super-mature “I'm-smarter-than-a-child” mentality, I miss some of the plainest truths in life. One of these is the importance of rest. It’s the weekend before Christmas, and all through my house are temptations to “achieve” and find my worth in what I do and the approval of others.

I’m trying to step back and rest. And I often will remind myself, “I’m more efficient when I rest.” What’s funny about that statement is that I still am finding an excuse for resting. What would it be like if I stop running the show for a moment? Slowing down the crazy pace of life is not only a discipline, it is an act of faith- one that acknowledges that I don’t control all and know all. And I don’t have to carry the universe on my shoulders. That’s freeing. I hope you “achieve” some great rest during this time of the year. Merry Christmas and Happy Holidays!!

Yours truly,

Justin

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The Jog: Justin's blog

Fitbit Your Way To Mental Health

Grace and Peace to You

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The Jog: Justin's blog

﻿Fitbit Your Way To Mental Health

Grace and Peace to You

In this season of rush....

The Jog:

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Fitbit Your Way To Mental Health