When we don’t sleep well, there’s usually one or more reasons. Some are somewhat out of our control, such as the noise from a thunderstorm outside. But many others can be improved. Some affect physical health, some mental health, and some both. Some things that can help include:
-Going to sleep and waking up around the same time each day -Getting enough hours of sleep -Avoiding alcohol, caffeine, sugar and other substances late in the day -Avoid exercising late at night -Avoid your phone and other screens at least 30 minutes before sleep time -Try meditation, journaling and/or deep breathing to quiet your mind If you’d like to learn more about improving sleep hygiene or other topics, contact me for a free consultation. Take care and be well, Rich Lombino, Esq., LCSW Therapist & Lawyer Therapy in Delaware, Pennsylvania, New York & Florida
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Think about not only the topic that you are communicating, but the way you are saying it. Oftentimes the content is important and needs to be discussed, but if it comes out in an aggressive, emotional or unprofessional way, the person may not hear the content and could get angry and defensive. This can be true in both verbal and written communication, as many of us know when emails have been misinterpreted as to tone. These types of interactions can lead to anxiety, depression, burnout at work, sleep issues, strains in romantic relationships and other mental health concerns. Focus on being direct, empathetic and supportive. Be sure to listen and understand the other person.
If you’d like to learn more about healthy communication or other topics, contact me for a free consultation. Take care and be well, Rich Lombino, Esq., LCSW Therapist & Lawyer
When we openly think about and express being thankful for something in our life, it points our brain in the right direction of the things that truly matter, verses the minor frustrations that will soon become footnotes in our life journey. That’s not to say what you may be going through right now isn’t difficult, it’s more about keeping it in perspective of the big picture and long term goals you have for yourself.
If you’d like to learn more about how feeling thankful can positively impact your mental health or some other concern, contact me for a free consultation. Take care and be well, Rich Lombino, Esq., LCSW Therapist & Lawye
If you’re experiencing anxiety, burnout, depression, alcohol or drug use, relationship concerns, career issues or other mental health issues, expressing gratitude can help. A structure I like to recommend is “bookending your day with gratitude.” When you wake up in the morning, before grabbing your phone and checking messages, spend a couple of minutes taking some deep breaths and thinking about things you’re grateful for. The really big things, like your health, your family and friends, your home, your career and more. Before you go to bed at night, do the same thing. It can help to reorient your mind and change your perspective to see that the small percentage of your day that’s difficult is not in proportion to the gifts you already have.
If you’d like to learn more about how gratitude can improve your mental health or have other questions, contact me for a free consultation. Take care and be well, Rich Lombino, Esq., LCSW Therapist & Lawyer |
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Lombino Counseling LLC 1521 Concord Pike Wilmington, DE 19803 (302) 273-0700 [email protected] Lombino Counseling LLC 963 N Penn Dr West Chester, PA 19380 (302) 273-0700 [email protected] Teletherapy available everywhere in Delaware, Pennsylvania, New York and Florida. |
