The practice of Pilates was developed over 100 years ago by Joseph Pilates, a German trainer who wanted to create a practice that had benefits for both the mind and the body. He wanted to strengthen both facets of his health, and believed that his method could help to repair problems in the body.

Pilates developed his exercise regime under intense duress, while he was at the Knockaloe internment camp. He worked with others who were imprisoned at the camp, fine-tuning his method to provide maximum benefits to both the mind and body.

Here, we'll explore everything you need to know about Pilates, from the different types of Pilates, the benefits you can expect from doing Pilates regularly, and how you can use Pilates to get maximum results.

What is Pilates?

Part stretching, part strength, and part mind-body connection, Pilates takes a multi-faceted approach to fitness. Many types of Pilates utilize what Joseph Pilates referred to as "apparatus." The most common type of apparatus used today is known as the Reformer, named for its ability to reshape and realign the body. Each apparatus in Pilates is used to accelerate the process of aligning the body, stretching, strengthening muscles, and supporting the development of a strong core.

Each session of Pilates is meant to feel like a workout, rather than a mental health or physical therapy session. It often takes experiencing a Pilates class to understand how intense the workouts can be, as they consist of small movements that may not look like hard work to someone who isn't familiar with the process.

There are many similarities between yoga and Pilates, including the importance of mind-body connection. The key distinction is that yoga is rooted in a deep spiritual tradition. Pilates focuses more heavily on physical health and encourages a stronger focus on core strength.

Different types of Pilates

If you're getting ready to try a Pilates class for the first time, it's normal to feel overwhelmed when learning about the different types of workouts that all fall under the Pilates umbrella.

There are seven general types of Pilates, and understanding the differences between the different types can help you choose the option that's the right fit for your needs.

Classical Pilates

Also known as Contrology, classical Pilates is based on the concepts initially developed by Joseph Pilates, and follows his sequence of movements in order. Classical Pilates classes can be done either on a floor mat or on a Pilates Reformer.

Clinical Pilates

Clinical Pilates requires the instruction of a physical therapist who will work with you one-on-one to use the concepts of Pilates to address injury or other health concerns.

Contemporary Pilates

This type of Pilates combines classical Pilates concepts and movements with other types of exercise, including aerobics and yoga. Each instructor approaches contemporary Pilates differently, and classes can vary widely.

Mat Pilates

A Pilates mat provides comfortable cushioning and can easily be done in the comfort of your own home. While some mat Pilates classes have a specific focus, generally, the practice works to improve balance while strengthening the legs, hips, lower back, pelvic floor, and shoulders.

Reformer Pilates

A Pilates Reformer machine uses a frame, platform, and spring-based system to create resistance as participants move through a series of Pilates exercises. Most find that Reformer Pilates is more intense than mat Pilates. It's important to learn how to use a Pilates Reformer under the supervision of a trained instructor, but over time, you may feel comfortable purchasing and using a Pilates Reformer at home.

Stott Pilates

This type of Pilates works to create balance in the body by restoring the natural curve of the spine. During Stott Pilates, participants work to keep the lumbar spine off of the floor while moving through a series of movements designed to strengthen the muscles that surround the spine.

Winsor Pilates

Named after Mari Winsor, the method's founder, this type of Pilates works to focus on energy in the center of the body, and is focused on healthy weight loss. Winsor Pilates encourages participants to focus on their breathing, using the power of their breath to support their movements throughout their Pilates practice.

What Pilates does for your body

People who practice Pilates may experience myriad health benefits, which can include:

• Improved muscle strength (especially core strength)
• Restoration of balanced muscles throughout the body
• Increased muscular control
• Lower stress levels
• Enhanced flexibility
• Improved posture

Like any workout program, it takes time and consistency to see continued results while taking Pilates classes or going through Pilates workouts at home.

What is Pilates good for?

Pilates can be a great way to get back into exercise if you're just starting to work out, have limited mobility, or are recovering from an injury, as the movements are customizable to your ability level. You'll likely find that you're able to progress through tougher movements as your strength and balance improve.

While Pilates is certainly a strenuous workout, you'll be able to go at your own pace, taking breaks as necessary. Many people who are dealing with stress find that the concentration required by a Pilates workout provides a welcome break from the chatter in their minds.

How effective is Pilates?

If you're new to this type of workout, you may be wondering, "Is Pilates good exercise" or searching for answers to questions like "does Pilates build muscle".

Good news: Pilates provides many health benefits for both the brain and the body. In addition to supporting healthy, sustainable weight loss, Pilates is also found to support improved mental health.

In addition to working as a solid fitness program on its own, Pilates can also work to support your body as an add-on to other workouts. The practice can help to strengthen muscles and create a sense of muscular control that can protect the body from injury.  

Take charge of your fitness with Evidation

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See if this scenario sounds familiar: you decide it's time to move your health forward, once and for all. You choose a program that makes sense for where you want to take your health and fitness, and you dive in head first. For a week--or maybe even two--everything is going well.

Then, motivation wanes, and the thoughts of "I'll just start again on Monday" start to creep in.

If this sounds like your experience with motivation to exercise, you're not alone. Many people find themselves searching terms like "how to keep yourself motivated" and "ways to motivate yourself to workout" in hopes of finding a secret key to make them want to get moving again.

Here, we'll go over some tips and tricks for setting goals that you'll keep working toward even when motivation wanes, look over the benefits of exercise for your mind and body, and dig into some simple tactics you can use to keep your body moving for the long haul.

Why does exercise matter? Motivation for lifting weights, doing cardio, and more

When you've been out of the habit of working out for a while, it can be easy to forget how great working out makes you feel. Both the immediate and long-term benefits of working out mean that getting sweaty a few times a week is well worth your while.

Immediate benefits of exercise include:

• Improved brain health, including reduction of anxiety
• Improved sleep
• Reduced blood pressure
• Improved academic performance due to increased focus and memory

In addition to the benefits of exercise that you feel right after your workout, it's also important to keep in mind the benefits that you'll experience over time.

Long-term benefits of exercise can include:

• Regulation of body weight
• Increased bone strength
• Increased cardiovascular health
• Reduced risk of depression
• Reduced risk of chronic disease (including type 2 diabetes)

Setting the right goals

Sometimes, understanding the benefits of exercise isn't quite enough to inspire us to get moving. Setting a goal that's specific, measurable, achievable, relevant, and time-bound--also known as a SMART goal--can keep you moving even when your initial motivation begins to fade.

Let's take a look at each facet of setting a SMART goal.

Specific

Goals like "lose weight" or "get fit" sound good in theory, but there's no way to know when you've achieved your goal. When you choose a specific goal--such as getting to a certain body fat percentage, being able to run a specific distance, or going for a walk every night after dinner--you're able to stay motivated as you see yourself checking goals off, one by one.

Measurable

When setting your goal, be sure you have a measurable outcome you're working toward, such as getting a specific number of workouts in each week or meeting your step goal a certain number of days in the month. Using a fitness tracker is a simple way to measure your daily movement.

Achievable

Setting your sights high is fantastic--but you want to make sure that your goal is achievable. Sometimes, setting massive goals--like running a marathon or losing 50 pounds--can deter motivation, as they feel insurmountable. Breaking down a large goal into smaller goals can work wonders to keep you on track. For example, if you'd eventually like to run a marathon, the first step toward your goal might be going for a 20-minute run four times each week after work.

If you're not sure what an appropriate goal is for your fitness level, talking with your doctor or a certified personal trainer can be a great start to give you some ideas. Work to create a goal that's at the nexus of challenge and ability--you want a goal that's tough, but by no means impossible.

Relevant

Your goal only needs to matter to one person: you. When choosing a SMART goal, be sure that it has importance in your life. For example, if you're not interested in running, clocking a 5K in under 25 minutes probably isn't going to motivate you to get your workouts in. Health-related goals are often a good fit: for example, setting a goal to lower your blood pressure, to move away from a pre-diabetic status, or to get to improve your cardiovascular function can help.

Time-bound

It's important to give yourself a deadline when it comes to achieving your goal. This can help you stay on track on the days you don't quite feel like getting to work. Marking your deadline on a calendar can help you stay committed.

Staying motivated to work out: Switch it up

Tired of your standard routine? Trying something new to get your heart rate moving can be a great way to shake it up and stay motivated. If you typically go for daily walks, trying a fitness class with a friend can allow you to socialize and challenge your body in a new way.

If you enjoy exercising outdoors, changing your workout to go with the seasons can be the perfect way to both utilize different muscles and keep your mind interested in your workouts. Swimming in the summer, hiking in the fall, getting bundled up and taking the dog for a walk in the winter--all of these options can help you enjoy the benefits of fresh air while keeping you motivated to include healthy movement in your day.

Get support

When it comes to staying on track toward your health and fitness goals, it's vital to develop a solid support network. Working out with like-minded friends can both give you the support you need to stay on track and motivate you to stick to your movement schedule, even on days where you'd rather curl up on the couch. Simply setting up a group at work to remind one another to drink water during the day can help you move toward your goals. Online workout communities can also be a fun way to interact with others who are working to get moving.

Evidation: Wellness data that moves you forward

At Evidation, we don't just give you the health data you need to understand where you're starting--we meet you where you're at and reward you for moving forward. Download the app today to learn how you can put your health data to work.

If you make a habit of hitting the pavement (or the treadmill), it's normal to begin to crave the calm, relaxed feeling that you get when you finish a tough run. While running is a fantastic exercise that can boost your health and help you feel great, there are some things you'll want to consider before you set a schedule of running every day.

Maximum workout time per day: What's the limit?

While there's no upper limit on the amount of exercise you do each day, it's important to know your body and make appropriate decisions for your fitness level. If you're just getting started with running, checking in with your doctor to learn more about your starting point can give you an idea of how hard you'll want to push each day.

Slow and steady wins the race (literally) when it comes to building a daily running habit. If you've decided that you want to run every day, and you aren't already in the habit of regular running, it's a good idea to start small. Running a mile--or even half a mile--on a daily basis can help you build up a solid foundation that will prepare you to run longer distances.

If you decide that you're going to run every day, every workout should not be an all-out, 100% effort sprint. Following a running plan that offers both challenging days and easy run days can help you pace yourself so that you're able to keep up with your daily runs without succumbing to injury (more on that shortly).

Physical benefits of running

Running can go a long way in boosting your physical and mental health. Give yourself time to notice the benefits of your daily runs--checking in with how you're feeling once a month or so can help you notice positive changes from your new habit.

Physical benefits of running include:

• Cardiovascular health boost: When you get started with running, you'll notice that your chest and lungs have to work hard to carry you just a few blocks. Over time, your cardiovascular system will become stronger and more efficient, allowing you to run for the same distance at the same pace while expending a lower amount of energy.
• Stress reduction: Stress isn't just a mental issue--it's also physical. Chronic stress can wreak havoc on your bodily systems, and getting out for regular runs can help provide your mind with the support it needs to lessen the physical effects of stress on the body. Running can lower your body's stress hormone--cortisol--which can help you experience less anxiety, get better sleep, and experience a lower resting heart rate.
• Improved muscular strength: While your body doesn't look like a dumbbell, carrying yourself on two legs is hard work. When you're running, your body isn't just absorbing the shock that you feel each time your foot hits the ground. Your quads are working to pick your foot back up, your hamstrings are working to draw your foot back, your arms are powering you forward, and your core and back are working to stabilize your body throughout the process. If you really want to maximize the muscular strength benefits of running, add hill training to your routine once a week.

What are the benefits of running every day?

If you're ready to make a serious commitment, penciling a run into your schedule every day can offer myriad health benefits, including:

• Lower risk of cancer
• Lower risk of neurological disease (like Parkinson's disease)
• Lower risk of cardiovascular disease
• Lower risk of dying from a cardiac event or stroke
• Increased lifespan
• Improved sleep
• Enhanced mood
• Enhanced concentration

Creating a new habit

When you're running every day, you aren't just giving your body physical benefits--you're also creating a new habit. While the endorphins you can expect after your run will be enough to get you going once your new habit is established, setting a solid routine can help you get consistent. Planning when you're going to run, knowing your route, and having your clothes and shoes prepared the night before you head out for a run can help knock out excuses that make it easy to skip out.

Injury risks

While running every day can carry many benefits, it's also important to be aware of the risk of injury that comes with a serious increase in movement. Overuse injuries are common in people who run every day. Recovery from an overuse injury can set you on the sidelines for weeks, so it's important to give your body a chance to relax if you're beginning to feel joint pain, extreme soreness, shin splints, or muscle fatigue that doesn't go away within a few minutes.

Rest days: When it's time to take a break

When it comes to running, it's possible to have too much of a good thing. There's nothing wrong with taking a rest day. You may even want to schedule rest days into your new habit--for example, taking a rest day on the last day of each month, or on one day each week. This doesn't mean you can't get your blood pumping--a brisk walk can provide many of the benefits of your regular run while also giving your body a chance to relax.

Signs that you need a rest day can include:

• You've noticed that your once-improved sleep has taken a hit
• You're no longer excited to get out for your run
• You're experiencing an illness
• You're experiencing mood swings
• Your muscle soreness is interfering with your ability to perform normal daily tasks (like going up the stairs)

As we mentioned, listening to your body is key when you decide to run every day. Pay attention to changes. Keeping a note of how you feel on each run can be helpful, as it allows you to look for trends over time.

Take charge of your health with Evidation

When you're working hard to boost your health, it's important to understand the health data that can help you make the most out of your hard work. Download the Evidation app today to start tracking your health data.

The average person spends around 90,000 hours or one third of their life at work, so it’s important to ensure we’re in a healthy mindspace while there. 

Maintaining positive mental health is critical to health and wellbeing. But it’s also important to our success at work and the success of our employers. 

What is mental health?

Mental health is multi-faceted, and includes social, emotional, and psychological well-being. The concept of mental health is personal, and the tactics necessary to maintain a positive sense of mental health can differ from person to person. Many people find that their mental health needs change and evolve over time, so it’s important to regularly check in with yourself to ensure that you’re on the path to mental well-being. 

Some people live with mental health disorders. These can range from mild to debilitating. Many people who are living with mental health issues are unaware that they’re dealing with something that could be at least somewhat alleviated with therapy and/or medications. People who have always lived with a mental health condition (especially those that often go unnoticed, such as anxiety or depression) may be surprised to learn that taking steps to support their mental health can go a long way in boosting their overall sense of happiness. 

While some mental health conditions are brought on by biological factors, others occur due to a combination of environmental and situational factors. 

Potential signs of a mental health issue can include: 

• Struggling to muster up the energy to get through the day
• Changes in sleeping patterns
• Feeling hopeless, or like life is pointless
• Severe mood swings
• Using illicit substances 
• Feeling forgetful or confused
• Unexplained physical symptoms, such as gastrointestinal problems and joint pain

Why mental health in the workplace matters

Sadly, many people are all too aware that a poor work environment can negatively affect mental health. Some people experience mental health struggles due to difficult work schedules that don’t allow them to get the proper rest and social interaction they need to thrive. Others struggle with mental health from working in an overly critical environment where they feel as if they’re not able to live up to their potential. 

Many of us are aware that individuals struggling with mental health issues are at greater risk for a variety of health conditions. But did you know they're also at greater risk for disability, unemployment, and underemployment. In fact, according to the CDC:

Poor mental health and stress can negatively affect:

• Job performance and productivity
• Engagement with one’s work
• Communication with coworkers
• Physical capability and daily functioning

But sometimes it can be difficult to focus on mental wellbeing at work because we’re focused on other things like daily tasks, conversations, and goals to hit. On the other hand, sometimes it’s difficult to focus on work if we're not making mental health a priority. 

Often, a workplace that promotes a poor work environment has a downward spiral effect once employee mental health is negatively affected. People who are experiencing mental health issues may have a hard time giving their best, and may need to take time away from work to manage their mental health. Other people on the team may struggle to take on the workload of those who aren’t able to perform at a high level due to workplace-related mental health issues, which can cause a cascade of stress. 

The bottom line: a positive culture in the workplace that supports mental health and overall well-being can go a long way in increasing employee satisfaction, keeping great employees on board, and boosting productivity. While it can be tough for supervisors to walk the line between being supportive and pushing employees to achieve, a balance must be found in order to develop a high-performing company that can stand the test of time. 

The following tips can help you learn more about what benefits your company may offer, how you can make work more enjoyable, and how to move forward from an unhealthy work environment. 

Maintaining good mental health can be tough to navigate, but with these small tips, you could improve your happiness in the workplace. 

Educate Yourself on Workplace Benefits 

When you first join a new company, there’s usually a short window for you to choose your benefits—things like health insurance, disability insurance and retirement contributions. Not all employers offer the same benefits, so make sure you have a clear understanding of what’s available to you. If you are unsure or have any questions, reach out to your Human Resources Department for guidance. You don’t have to go through this process alone. 

If you miss the initial enrollment period, typically thirty to sixty days, don’t worry — there is a recurring open enrollment period once a year. Take advantage of the time you have between enrollment periods to educate yourself on the benefits your employer offers as it may be overwhelming to make those decisions initially. 

After considering your employee benefits, start thinking about what else your company may offer. Things such as a work from home stipend, bonuses, or possibly paid meals. These are things your employer may provide that aren’t required, but can help increase your job satisfaction. 

How to take care of yourself and make work more enjoyable

A big part of what determines your happiness in the workplace is how your coworkers and employers treat you as an individual. 

A great workplace is one that’s encouraging and motivating, whether you’re doing a great job or struggling and need some support. Having peers you feel comfortable talking to can make or break your mental health. 

Come up with some new ways to help you better connect with your coworkers. Consider taking the initiative to start something new. Maybe you don’t have any hangouts outside of scheduled meetings, and you feel it would help you grow your connections. Don’t be afraid to be the change you want to see in your place of work.

Along with having good relationships with coworkers, consider the other parts of your work that you find enjoyable. It all ties together, so if you love the work you do, but you just can’t connect with your peers, it could lead to you being unhappy. Maybe you really enjoy going to happy hours and hangouts with your coworkers, but you don’t truly love the work you do. Consider all the components that make up your work day and push yourself to weed out what might be making you unhappy and consider making a change. 

If you find yourself struggling at work, but you’re not sure why, try reaching out to a coworker, manager, or HR for support. Sometimes talking your struggles out with someone is the best way to boost your mental health. More often than not, you might come to realize that others have been in your position before and can provide some guidance. 

There are many ways to make work an enjoyable experience. You can positively change your mental health outside of work as well. Just as work can affect your personal life, your personal life can affect the way you work. Consider including more time for self-care into your routine.

While many people save self-care for outside of working hours, incorporating self-care concepts into your workday can help boost your productivity and support your mental health, even while you’re on the clock. 

Some ways to improve your mental health while you’re at work can include: 

• Get moving: Adding some movement to your work day can be helpful in getting your blood flowing and breaking up long hours. If your coworkers are also looking for ways to feel better at work, inviting them to walk with you over lunch or on breaks can both provide social interaction and help you get some fresh air. If your coworkers are not so inclined, enjoy a podcast, your favorite music, or a phone call with a friend when you get the chance to do a lap or two around the block. 
• Address issues directly: Often, stress at work comes from uncertainty. If you’re concerned about your job performance, or whether you’re doing something correctly, facing the issue head-on can help relieve the anxiety that can come with wondering whether you’re meeting expectations. If you’re concerned about something at work, talk to the person who can help directly. If you need feedback on your performance, ask for it. Doing so can both reassure you that you’re moving in the right direction and provide you with valuable feedback on how you can do even better. 
• Beautify your space: You likely spend at least a third of your weekday at work, and making the space look beautiful can make your cubicle or office a comfortable, relaxing space to enjoy. Adding a plant, a rock garden, or pictures of your family can help you to stay focused and centered even when things begin to get stressful. 
• Try deep breathing and meditation: Sometimes, you aren’t able to get out of your work environment for a walk or otherwise take a break from the source of your stress. When things get tough and you have to see your way through, employing deep breathing techniques can help give you the stress relief you need to keep performing at a high level despite nerves, anxiety, and a seemingly endless to-do list. Practicing deep breathing techniques at home can help make it easier to turn to this stress management technique during hard times at work. 

Healing From An Unhealthy Workplace 

If you’ve experienced an unhealthy work environment, then you know what kind of toll it can take on your mental health. 

Working a job you don’t love can lead to long, uneventful days and feelings of unfulfillment. If you can, try to find something about your job you enjoy. Sometimes, just shifting your perspective can make a huge difference.

But other times, the situation you’re in may not be so easy to control. A toxic work environment, for example, can lead to serious mental health concerns and affects entire teams or companies.  

Once you realize you’re in an unhealthy work environment, reach out to any support options you may have, like a supportive manager or your HR department. If that doesn’t work, start taking steps to make a significant change. 

If you decide to look for a new job, focus on a list of things you want out of a new role. It’s also a good idea to research a company before applying. You can even search for a career from some of the top rated best places to work. 

Try to remember, not all companies are alike. When you move from one company to another, take what you learned from your previous role and apply it to your new position and company. If your past work made you unhappy due to the lack of communication, allow yourself in your new position to open up more about how you’re feeling with your manager. Most managers appreciate the transparency in order to better support you. You might even consider some at home therapy sessions to boost your confidence going forward.

Continue to focus on improving mental health 

Taking time to better understand what things in your work environment are affecting your mental health is a great way to improve your mental wellbeing. Also, consider looking into things you can do to help increase your happiness within the workplace. Talking to others in your organization about their mental health in the workplace can also remind you that you aren’t alone, and can help you develop new ideas on how to care for yourself while working a stressful job. 

Keep in mind that not all companies follow the same guidelines nor do they offer the same benefits. Find a place that best suits you, your needs, and your personality. Never settle for a place that continues to make you unhappy. 

If you came from an unhealthy environment, learn what could help you reach a point of growth for the future. After all, you don't want to allow work to consume your mental health to a point that it starts affecting your personal life. Continue to put your mental health first in all aspects of your job - from the work itself to growing your connections with your fellow employees. Your mental health matters and should be prioritized in your place of work and at home.

Evidation: helping you become your healthiest self

Understanding your own patterns is key for boosting your mental and physical health, and at Evidation, we’re here to help. Download our app today to begin understanding your health data, allowing you to grow, learn, and thrive.

It's easy to define the term "self-care." Simply put, self-care is caring for yourself. Anything you do to prioritize your mental, emotional, spiritual, and physical health is self-care. When it comes to mental well-being, it helps to think of self-care as a personal pit stop in a daily race.

Maintaining mental well-being can be a challenge, but when you make self-care a habit, you give yourself an advantage and the edge you need to thrive. Let's dive in and learn more about self-care activities for mental health.

Why is self-care important?

To understand the importance of self-care, let's use the automobile as an analogy. When you drive your brand-new car off the lot, it will probably run well with no maintenance for quite a while as long as you keep putting gas in it. However, at some point, you need more than gas to keep your car going. Regular maintenance such as oil changes and tune-ups, and new tires are all needed to keep your car at its best.

Self-care for your mental health is as important as servicing your car. Specifically, self-care is essential for your mental health because it can help you better manage stress and anxiety over the long haul, as well as give you the tools you need to avoid burnout.

One thing to remember is that self-care for mental health isn't just about how it makes you feel better in the moment. Self-care is a preventative practice. Using the automobile example, we don't wait to get an oil change until the car breaks down. Regular oil changes and other maintenance are what keep the car functioning at its best. Investing in your mental health long-term can pay dividends for your entire lifetime.

How to practice self-care

The most effective way to practice self-care is to make it a habit. It's not a good idea to wait to do self-care when you're facing a crisis, whether it's a mental health crisis or a crisis in another area of your life.

We recommend making self-care a part of your routine. You can even go as far as actually scheduling regular self-care. For example, set a time every week to unplug from technology and read books, spend time in nature, or visit with friends and family.

To practice self-care:

1. Recognize the signs when you're in need of self-care.
2. Have a checklist prepared with self-care activities you can do to respond to your needs.

Below, we outline some specific self-care activities for mental health.

Sleep

We all need quality sleep to be healthy and function at our best, both mentally and physically. According to the Centers for Disease Control (CDC), only 33% of Americans get the sleep they need.

If you don't get sufficient sleep, you may find yourself becoming moody and irritable. When we're well-rested, it's easier to stay emotionally and mentally grounded. The National Sleep Foundation says average adults need approximately 7-9 hours of sleep per night.

Also, consider indulging yourself with a nap when you need a quick recharge. Power napping for 20-30 minutes is the perfect way to clear your mind and reset. To take a nap, find a quiet spot with minimal distractions. This may be actually lying down in bed, dozing in a chair in your living room, or even putting your head down on your desk.

Breathing exercises

One way to unwind and reset is with breathing exercises. Conscious breathing brings your attention to your breath as you pay attention to each breath that goes in and out.

Follow these steps to begin conscious breathing:

1. Lie down or sit in a comfortable spot.
2. Close your eyes and start breathing, bringing your attention to your breaths.
3. When you breathe in, hold your breath for five seconds, then exhale.
4. As you inhale and exhale, pay attention to your breath as it moves into and out of your body.
5. Say the word "in" as you breathe in and "out" as you exhale.
6. If it helps, consider adding a mantra to help you stay focused on your breath.

Exercise

Regular exercise has a link to stronger bodies and healthier minds. Exercise helps you reduce stress, improve focus, and lower the risk of age-related mental decline.

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The National Institute of Mental Health reports that walking for 30 minutes every day helps improve your health and boost your mood. Even if you can't walk for 30 minutes at a time, breaking your walking up into several shorter walks adds up and has the same effect. In addition to walking, low-impact exercises like yoga are effective for self-care.

Mindfulness and meditation

Mindfulness is all about being present in the moment or being aware and conscious of whatever is going on with you, your mind, and your body. Equally important, mindfulness brings balance to your life and helps you maintain the progress you make in your mental-health self-care.

One way to achieve mindfulness is by implementing and maintaining a meditation practice. As you meditate, keep the seven pillars of mindfulness in mind:

1. Non-judging: Pay attention to your thoughts as they pop into your mind, but don't judge them. Simply acknowledge them.
2. Patience: Everything will emerge when the time is right. Be as patient with yourself as you are with other people.
3. Beginner's mind: Observe things with an uncluttered and clear mind. Avoid allowing past experiences, expectations, and beliefs to keep you from seeing things as they are in the present moment.
4. Trust: Trust yourself and your feelings. We all make mistakes as we go through life, but looking inward for guidance and trusting your intuition can help.
5. Non-striving: We approach most of our lives with plans and goals. However, mindfulness and meditation are all about focusing on seeing things as they are in the present moment and accepting them. Embrace the moment, and focus on "non-doing."
6. Acceptance: When you accept things as they are without striving to change them, you become more aware of what you're experiencing at any given moment.
7. Letting go: This comes back to non-judging. As you pay attention to your thoughts and inner experiences, you might discover your mind tries to hold onto some thoughts. Try to let them go and allow them to be what they are rather than getting caught up in judging them.

Taking the time to meditate when you're feeling stressed can quickly de-escalate anxiety and bring you back to a healthier mental headspace. However, having a regular meditation practice in place helps you stay on track. Try to meditate at the same time every day so it becomes a part of your daily routine.

Tracking self-care for optimal health

Now that you're up-to-date on some great self-care activities for mental health, you can level up your personal effectiveness and healthy living. In terms of how to improve mental health, tracking can help. Evidation Members can track their mood and self-care activities and earn points. Download our app today to learn more.

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Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

In 2022, the National Park Service had 312 million recreational visitors–an increase of 5% from the number of recreational visitors in 2021. And, the United States hosts 6 of the 10 longest hiking trails in the world. There’s no shortage of places to explore and activities to try in the US.

But as temperatures rise, and more people are looking to spend time outdoors, it can be overwhelming to decide which activities to take part in.

‍So, what are some of the best outdoor summer activities to keep you moving?

‍How can you enjoy the weather, while also staying active and healthy?

In today’s article, we’ll be talking about outdoor summer activities to help improve your health and wellness. Keep reading to learn more.

Benefits of being outdoors

Getting outside feels great–and there’s science to explain why feeling the sun on your skin is so refreshing. Both your physical and mental health get a boost when you spend time doing outdoor exercise activities.

When it comes to physical wellness, the benefits of getting outside are numerous. Studies show that spending time in the great outdoors can boost sleep quality, reduce the risk of developing cancer, and can increase life expectancy. When combined with eating well and moving your body, spending time outdoors can be a fantastic addition to your wellness routine. 

‍Studies also show that some people feel more comfortable exercising when they’re outside, and simply spending time in nature can inspire people to get moving. When you spend time outdoors, your body’s stress levels naturally reduce. Cortisol levels (your body’s natural stress hormone that can contribute to weight gain when left unchecked) fall, as does heart rate. High levels of stress and cortisol can increase the risk of heart disease, and spending time outdoors is a fast and easy way to boost heart health. 

There are also many mental health benefits that come with spending time outdoors. Research shows that people who spend significant amounts of time outside have a lower risk of depression and are able to recover from stress more quickly than people who don’t spend much time outdoors. 

Another benefit of spending time outdoors: connection with others. In many towns and cities, outdoor spaces are natural places for people to gather and spend time together without having to plan ahead. The likelihood of running into a neighbor or making a new friend is usually higher in a natural outdoor space. 

Green outdoor spaces don’t just benefit people on a personal level–they’re also great for helping communities stay healthy. A study showed that when an effort is made to transform empty lots into green spaces, neighborhood crime goes down by 13%, and reports of feelings associated with depression in the community go down by 41%. The study also showed that neighbors tend to have better attitudes toward one another in clean, green neighborhoods. 

Outdoor summer activities for adults

Ready to take your movement outdoors, or just spend some time with loved ones in a green space? We’ve got you. Check out these ideas for enjoying the sunshine and boosting your mood with fresh air and open spaces. 

Hiking

In a survey by the National Recreation and Park Association, Americans aged 18+ were asked what their favorite outdoor summer activity was. 

‍49% of them said going for a walk or hike.

Both activities require very little equipment to get started. They provide a convenient way to get active while also enjoying the weather.

Regular physical activity from walking or hiking can help:

• Improve endurance
• Increase energy levels
• Reduce stress and tension
• Improve cardiovascular fitness
• Improve your sleep, mood, cognition, and memory 
• Strengthen your bones, muscles, and immune system

With so many benefits, it’s hard not to see the attraction of walking or hiking. Try going for a walk in your local neighborhood or exploring a trail in your area. 

Biking

Whether you want to hit the trail or you’re looking to commute in an environmentally-friendly way, biking is a fantastic option to get where you need to go while enjoying the great outdoors. 

To boost the health benefits of cycling, get social. Joining a local biking group can be a great way to discover new trails, make friends, and become involved in your local community. 

Lawn Sports

Summer brings social gatherings like picnics, parties, and barbecues, and enjoying time outside. Suggesting lawn games can be a fun way to get moving while spending time with people in your community. 

Games like croquet, horseshoes, frisbee, and lawn darts can bring out your competitive spirit while allowing you to get exercise and spend time with loved ones. 

Visit the beach

According to the National Recreation and Park Association, 40% of people said their favorite summer activity was going to the beach.

It’s a great environment for embracing the warm weather, while also getting active at the same time. There are outdoor activities that kids can enjoy, and outdoor activities for adults to exercise, compete, and socialize with friends and family.

‍But what sort of activities?

A few ideas to keep you moving at the beach might include:

• Volleyball - this can be a great way to socialize and work as a team while also getting aerobic exercise.
• Swimming - as the fourth most popular sport in the United States, swimming hosts a wealth of benefits. Exercising in water may help people with arthritis improve the movement of their arthritic joints. And it can also improve mood and decrease the risk of chronic illness. 

There are a variety of different activities you can take part in while out in the water.

Whether you enjoy kayaking, canoeing with a friend, or water sports. All activities are a great way to get some aerobic exercise and enjoy the water and weather.

Kayaking and canoeing work many muscles in the body. They engage upper body muscles, legs, and even core muscles. This may result in an increase in muscle mass and strength and an improved ability to balance.

There’s an endless amount of water sports to try. From wakeboarding to water polo, participating in these activities can help improve mental and physical strength and increase confidence.

During summer, the weather is warm enough to enjoy the water and embrace nature. Although, we recommend protecting yourself with sunscreen and keeping cool by staying in the shade when you can, and drinking lots of water.

So, whether you decide to take up a new hobby like wakeboarding, or try out a new trail in your local area, it’s up to you to decide what outdoor summer activity you want to take part in.

Make sure to share this article with a friend, family member, or coworker you might want to go on a day trip with and try out some of these outdoor summer activities.

Evidation is here to help you get the data you need to boost your physical activity, understand how your lifestyle affects your health, and help you feel your best. Download the app today to get started.

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Yoga's history traces back to more than 5000 years ago in northern India, and it stems from the culture’s philosophy. Originally, yoga was considered to be a spiritual practice, but it has evolved to promote mental and physical well-being as well.

In recent years, this complex and ancient practice has become increasingly popular in the U.S. with more than 55 million people currently practicing yoga. What are the benefits of yoga, and how does a beginner get started? Let's dive in and learn more.

What are the benefits of yoga?

Yoga's benefits are well-documented. Once you become active in your yoga practice, most can expect to reap all of these benefits and more:

• Stress relief
• Weight loss
• Improved emotional and mental health
• Relief from arthritis symptoms
• Help with the management of depression and anxiety
• Improved balance
• Neck and back pain relief
• Improved sleep
• Relief from menopause symptoms
• Improved quality of life

Simple yoga poses

There are various types of basic yoga poses, and the ones that are a good fit for you depend on how you want to move your body and any restrictions or health conditions you may need to account for.

• Standing poses: You'll likely do some standing poses to warm up and "build heat" when you arrive at your yoga classes. Standing poses are strung together in flow style or vinyasa yoga to form long sequences.
• Backbends: For beginners, most people begin with gentle spine extension and flexion before moving into deeper backbends. Most of us rarely do backbends in everyday life, so becoming adept at doing these is essential for longevity and spinal health.
• Balancing poses: At the beginning of your yoga practice, it's important to build core strength, which is necessary for doing more advanced poses. Balance poses can be challenging at first, but with regular practice, you'll quickly improve.
• Supine or resting poses: When you need to take a break during a yoga class, you'll probably be encouraged to do a resting pose. These poses are also sometimes called a "child's pose." Resting poses keep the hamstring and hip work of seated poses going.
• Seated poses: Seated stretches focus on stretching your hamstrings and hips. Typically, seated stretches are done once your body is warmed up.

Yoga poses for beginners

1. Chakravakasana (cat-cow stretch)

Pose type: backbend

Cat-cow stretches offer both spinal extension and spinal flexion. When you move back and forth, it warms and awakens your back. The cat-cow stretch serves as a basic introduction to a vinyasa sequence. This pose helps alleviate back pain.

2. Baddha konasana (cobbler's pose)

Pose type: seated

With the cobbler pose, you let gravity do all the work to stretch your inner thighs. If this position is difficult for you, use props for support or sit on a cushion to raise your hips.

3. Vrksasana (tree pose)

Pose type: Balancing/standing

The tree pose is one of the first balancing postures new yoga practitioners try. If you have a medical condition such as low blood pressure that affects your balance, the tree pose is one you may want to skip. You can also modify the tree pose by placing one of your hands against a wall for support.

4. Balasana (child's pose)

Pose type: resting

When you need a break from your class or you're feeling fatigued, the child's pose allows you to gently stretch your hips, back, ankles, and thighs while you rest.

5. Bhujangasana (cobra pose)

Pose type: backbend

The cobra pose is popular in flow yoga, where it's done several times during every class. This pose is a part of the vinyasa poses sequence. A full cobra offers a deeper backbend, while low cobras are done by lifting your chest without pressing into your hands.

6. Adho mukha svanasana (downward-facing dog)

Pose type: standing

Because of its unique name, the downward dog is one of the most well-known yoga poses. Remember to place most of your weight on your legs and get your hips up high with your heels stretching to the floor. You don't have to have your heels touching the floor.

7. Sukhasana (easy pose)

Pose type: seated

The easy pose is one of the first poses new yoga practitioners learn. This pose is what many people think of when they picture someone doing yoga or meditating. To do the easy pose, sit cross-legged on your mat and rest your hands palms up on your knees, keeping your spine as straight as possible.

8. Uttanasana (standing forward bend)

Pose type: standing

To do this pose, stand up straight, exhale, and bend down to touch your hands on the floor, allowing your head to hang heavy. Your legs can be gently bent with your feet hip-width apart.

9. Paschimottanasana (seated forward bend)

Pose type: seated

The seated forward bend is a hamstring stretch. This pose helps people who do a lot of sitting strengthen and lengthen their hamstrings. The seated forward bend gives the entire back of the body a stretch.

10. Janu sirsasana (head-to-knee pose)

Pose type: seated

If you have tight hamstrings, forward bends can be challenging. The head-to-knee pose is more accessible because you stretch just one leg out at a time. For this pose, you can also use a strap to place around your foot.

11. Tadasana (mountain pose)

Pose type: standing

Mountain poses align your body from the top of your head down to your heels. In this pose, your pelvis and shoulders are staked along the line. The mountain pose helps improve posture and will give you clues about which poses you need to implement for strengthening.

12. Setu Bandha sarvangasana (bridge pose)

Pose type: backbend

The bridge pose is the first backend pose most people do. This pose is ideal to begin incorporating backbends into your practice because it improves your spine's mobility. You can also try a supported bridge pose with a block. If you have a neck injury, avoid the bridge pose.

Yoga classes: what to know before you go

First of all, is yoga for everyone? The short answer is yes. Whether you're fit or “out of shape”, young or older, there are yoga poses for almost everyone. To do yoga, you don't have to be flexible. Your yoga practice will need to be adjusted depending on your ability. For example, if you have ankle or knee problems, some poses will be more challenging.

Here are a few things to keep in mind before you attend your first yoga class:

• Most yoga studios don't provide mats, but if you forget yours, they will probably have one you can borrow or rent.
• You don't have to invest in expensive clothing to do yoga. Just wear something that's loose, stretchy, and comfortable.
• Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes.
• Arrive at your first class early so you can ask questions or observe other classes.
• Be sure to bring a towel and water to drink.
• For two hours before class, avoid eating a full meal. You can enjoy healthy light snacks.

Reach your health goals with yoga

A yoga practice can add value to many different areas of your life. Evidation Members can track their healthy activities. Download the app to learn more.

The aim of Minority Mental Health Awareness Month is to raise awareness about the unique struggles faced by Black Indigenous People of Color (BIPOC) groups regarding mental health and mental illness. Mental health affects how we feel, think, and act. Also, mental health determines how we relate to others, handle stress, and make healthy choices.

Anyone can experience mental health challenges, and mental health conditions don't discriminate based on race/ethnicity, identity, or skin color. The Centers for Disease Control (CDC) defines mental health as our psychological, social, and emotional well-being.Mental health is a critical issue that often gets overlooked. Adding to this are health disparities that exist for certain BIPOC groups. Many groups are not represented adequately in the broader conversation around mental health and have less access to mental healthcare. For this reason, mental health organizations and practitioners focus on addressing the mental health stigma and lack of access among BIPOC populations.

July is Minority Mental Health Awareness Month

Until her death in 2006, Bebe Moore Campbell—advocate, author, and co-founder national spokesperson for National Alliance on Mental Illness Urban Los Angeles—worked tirelessly to eliminate stigma and advocate for mental health education among diverse communities. In 2005, Campbell and longtime friend Linda Wharton-Boyd got to work to outline the concept of a month dedicated to raising awareness about mental health and BIPOC groups.

After Campbell passed, Wharton-Boyd and other allied advocates took up the torch to reignite the cause. In 2008, the month of July was designated as the Bebe Moore Campbell National Minority Mental Health Awareness Month.

Mental health disparities

BIPOC can suffer from poor mental health outcomes and health disparities in treatment due to cultural stigma and lack of access to mental health services. According to the CDC, 

“Health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by populations that have been disadvantaged by their social or economic status, geographic location, and environment. Many populations experience health disparities, including people from some racial and ethnic groups, people with disabilities, women, people who are LGBTQI+ (lesbian, gay, bisexual, transgender, queer, intersex, or other), people with limited English proficiency, and other groups.”

Contributing factors affecting access to treatment by members of BIPOC groups may include:

• Mental illness stigmas
• Denial of mental health issues
• Language barriers
• Lack of knowledge of treatment options
• Lack of providers from diverse ethnic or racial backgrounds
• Lack of insurance or under-insured
• Distrust in the healthcare system

Awareness is essential in helping to bridge the gaps in access and care. Understanding and acknowledging the struggles people face is the first step. 

Mental health within BIPOC Communities

Mental health is an essential concern at every stage of life, beginning with childhood and extending into adolescence and adulthood. Alternatively, behavioral health is best defined as the specific actions taken by people. Mental health can influence an individual's behavioral health.

Black People 

According to 2020 statistics, Black people living below the poverty level are twice as likely to report emotional or psychological distress than Black Americans living twice above the poverty level.

While Black people living below the poverty level are more likely to experience mental health concerns, only one in three people needing mental health care receive it. Moreover, Black people living with mental illness have lower rates of receiving any mental health service, including outpatient services and prescription medications. 

Native American and Alaska Natives

About 21% of people who identify as Native American and Alaska Native lack health insurance coverage, a disparity when compared to only 9.4% of the U.S. general population who don’t have insurance coverage. 

And Native/Indigenous people in America report experiencing serious psychological distress 2.5 times more than the general population over a month’s time.

In many cases, people living in  Native American and Alaska Native communities rely on traditional healing systems such as ceremonies that focus on balancing body, mind, and spirit with a connection to land and place. A strong identification with culture and an enduring spirit make many people reluctant to embrace new practices and change. 

Like other groups of people, Native American and Alaska Native individuals face stigma associated with mental illness. Also, there is a profound lack of culturally sensitive services for mental health treatment. 

Asian Americans, Native Hawaiians, and Pacific Islanders (AANHPI)

In 2018, AANHPI were 60% less likely to receive treatment for mental health issues when compared to non-Hispanic white people. One study discovered that 70% of refugees from Southeast Asia were diagnosed with PTSD when they sought mental health treatment.

While AANHPI less frequently report serious psychological distress than non-Hispanic white people, reporting by Pacific Islander and Native Hawaiian people is similar to that of non-Hispanic white people. 

In 2019, Native Hawaiians and Pacific Islanders were three times less likely to receive prescription medications for mental health treatment or mental health services than non-Hispanic white people. Other statistics for Native Hawaiians and Pacific Islanders are limited because of reliability of current data and sample size limitations. 

Overall, AANHPI are the least likely ethnic group to access mental health services. 

LatinX/Hispanic

The Hispanic/LatinX community in the U.S. is very diverse, with people of numerous ethnicities from several different nations. While the Hispanic community is less at risk of many psychiatric disorders, Hispanic people living below the poverty level are twice as likely to report severe psychological distress than Hispanic people living more than twice over the poverty level.

In 2018, non-Hispanic whites were twice as likely to seek mental health treatment than Hispanic people. Hispanic people born in the U.S. report higher rates for many psychiatric disorders when compared to Hispanic immigrants. 

How to support

If you or someone you know is struggling. Help is available. The Mental Health of America organization has culturally appropriate resources. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988. 

If you are from a BIPOC community these resources may be more inclusive: Blackline is a hotline geared toward the Black, Black LGBTQIA2+, brown, Muslim, and Native communities. Trans Lifeline is a hotline for trans and questioning individuals. Wildflower Alliance is a peer support line and offers online support groups focused on suicide prevention.

Strategies for improvement

Unfortunately, stereotypes abound when it comes to mental health. Cultural stigma can add to this and can significantly affect a person’s willingness to reach out for help. Raising awareness is critical to change and improvement in BIPOC mental health. 

1. Gather info: Stigmas stem from having inadequate knowledge. Learning more about mental health and the unique experiences of individuals is the first step to raising awareness about the unique issues faced by BIPOC populations.
2. Speak up: Encourage others to speak up about the challenges they're living with, and be an example by speaking up about your own issues.
3. Be open: The more professionals and laypersons alike recognize the devastating impact of mental health on BIPOCcommunities, the sooner stigmas are challenged and set aside.
4. Listen to people: When a person is experiencing a mental health crisis or signaling emotional distress, listen to them.

Mental health and the benefits of keeping track of your health

Many people who are diagnosed with mental illness can get support to manage their health when they participate in group or individual therapy, take medication or supplements, acupuncture, and/or find an outlet like exercise or a hobby. With many different treatment options available, individuals can find a treatment plan that works for them.

Evidation Members can earn points for tracking healthy actions, including activities that contribute to mental health. Download the app today to learn more.