• Fresh Views

    A Year of Solution-Focused Self-Care: Strategies to Put Mental Health First

    June 18, 2025

    When we create peace, harmony and balance in our minds, we’ll find it in our lives. ~ Louise Hay

    A walk in nature is the best gift to our mental health

    Here we find ourselves in June, slipping out of May which was Mental Health Awareness Month. But mental health awareness isn’t just for May, it is an important topic all year-round! So much of one’s well-being is tied into mental health.  Today we’re sharing 6 tips and solution-focused strategies to prioritize mental health now, and in the months ahead. We hope you find these helpful in your own life, along with triggering powerful conversations with your patients/clients, 

    1 – Get enough sleep. It’s easy to discount the power and impact of getting adequate sleep. Especially the link to mental health. For most adults 7-9 hours of sleep each night is about right. A short night or poor sleep quality can make it difficult to focus the next day. You may find you’re edgy or irritable. It can also contribute to anxiety. Deb shared in a past blog that developing a healthy bedtime routine and getting adequate sleep  are behaviors she’s been working on. As she shared then, she was using the “sleep schedule” in Apple Health to set a bedtime and a “reminder” an hour before. She has continued to use it and notices that she’s sleeping better, has more energy and often wakes up before her alarm goes off. As Deb found, developing a relaxing bedtime routine, creating a sleep schedule, and avoiding screen time 30-60 minutes before bed was impactful. Avoiding caffeine in the late afternoon and understanding how alcohol effects you in the evening (and making modifications) may also make it easier to get your zzz’s.

    2 -Take advantage of the power of physical activity. Exercise boosts those feel-good chemicals in your brain, known as endorphins and serotonin, so you tend to feel happier. It can also help you lower stress, and relax. Moving your body in any way—whether it’s a quick walk around the block, stretching before work, or dancing like no one’s watching—can really help take your mind off negative thoughts. If like us you’re not a gym person, just find something you enjoy and go with it. Deb purchased a used Pilates Reformer which she keeps in her home office, making it visible each morning. For some people working out at night can make it harder to fall asleep, so keep that in mind if you notice your sleep getting messed up.

    3 – Limit screen time. How much screen time do you have every day? This is a tough one for the both of us due to the nature of our jobs.  However, the National Institutes of Health says it’s a good idea to keep non-work screen time to about two hours per day. Why? Because too much screen time can be linked to feeling anxious or down. Cutting back may help you sleep better, lower stress and have more opportunities to hang out with family and friends – all things that are super important for keeping your mind healthy. One option is to try setting a timer on your apps. Another is to make screen free zones, like the dinner table or your bedroom, to decrease distractions and hopefully help you to feel better overall.  We’ll keep you posted on our progress.

    4 – Curb compassion fatigue. Much of mental health is tied to the health of relationships. We’ve noticed that when our relationships are thriving and in a healthy place, life tends to feel much easier. However, we’ve realized it’s crucial to develop mental and emotional resilience, especially while working in a health care environment and giving a lot of energy to others. Compassion fatigue can lead to relationship burnout, so it’s important to be aware of “filling up your own tank” before you can give fully to others. We all need to respect our own boundaries in order to give to others.

    5- Practice mindfulness. Mindfulness can mean different things to different people. We’ve written about this concept quite a bit, read one blog here. Today we are focusing on the fact that mindfulness is about being present and aware of our thoughts and feelings while also being open to the experiences of others.  It encourages us to listen and understand different perspectives, which can enrich our own lives. By appreciating how others express themselves, we can foster a sense of community and connection. When we create environments where everyone feels safe and encouraged to share their stories, we empower each other. The collective sharing not only enhances individual wellbeing but also strengthens our community bonds. Celebrating our differences and commonalities is something that brings joy and builds a supportive atmosphere for all.

    6 – Say kind things to yourself after a challenging day. We’ve shared the power of positive affirmations here and here.  And the importance of being kind to yourself here. Here are few examples of kind things you can say to yourself:

    • I accomplished several things today (list them off, one at a time)
    • Every little thing I do can be meaningful.
    • I’m making a difference one day at a time.
    • My efforts are moving me in the right direction.
    • Tonight I’ll give myself the rest I need.

    Take time as you consider what YOU need to focus on for your mental health….we all need different things. And let us know what helps you!

    We welcome anyone interested in our approach to Subscribe to our blog and we’ll email you when a new post is published!

    If you are a health care professional and interested in learning more about our solution-focused practice and approach, when you subscribe to our blog, we’ll send you in return a FREE resource of 10 Solution-Focused Questions to start a solution-focused discussion with your clients. 

    Follow us on LinkedIn or our blog @AFreshPOVforYou

    Deb is employed by Dexcom, but her words and opinions in this blog are her own.

    Tami is employed by the University of Kentucky HealthCare Barnstable Brown Diabetes Center, but her words and opinions in this blog are her own.

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  • Fresh Views

    Foster a happy, healthy life: Decompression 2.0

    November 20, 2024
    Tami recently took a couple of days off to decompress and disconnected with a visit to The Silos at Magnolia in Waco, Texas (fans of the show Fixer Upper or Magnolia Table will know this view)

    Living with diabetes can often feel overwhelming, adding layers of stress to everyday life. Balancing health management with the demands of work, family, and personal goals can be challenging. Chronic stress can feel inescapable. It can affect our minds, bodies, performance, and relationships. Chronic stress ultimately leaves us feeling less than our best. Thus, it’s essential to find effective ways to decompress, reduce stress, and maintain a healthy state of mind. 

    Research suggests that when we intentionally look for ways to decompress and reduce stress in our environments, it can positively impact our daily lives. In our last blog Decompression 1.0 we shared 10 ways to decompress gleaned from Tami’s colleagues when asked “What do you like to do to decompress after a stressful day? “

    Today we share 7 more ideas to help you and your patients/clients unwind, decompress, reclaim some peace, and foster a happy, healthy life. 

    1. Deep rhythmic breathing. Find a quiet spot and sit comfortably, Take a slow deep breath in through your nose for 4 seconds. Hold that breath for 7 seconds. Exhale through your mouth for 8 seconds. You may have heard of this breathing pattern as the 4-7-8 breathing technique. This deep rhythmic breathing is relaxing.  
    1. Practice mindfulness. If deep breathing makes sense to you, maybe you can go even deeper and focus your thoughts while breathing. If this is a new practice for you, start with just a few minutes each day – focusing on your breathing and observing your thoughts without judgment. Apps like Headspace or Calm can guide you through meditation techniques. Tami has been enjoying Headspace over this past year. Practicing mindfulness throughout your day—by being present in each moment—can help reduce anxiety and enhance your emotional resilience. One simple mindfulness practice could be savoring your food by eating mindfully, allowing you to enjoy and appreciate it more. 
    1. Talk it out. It may seem obvious, but talking about your feelings or experiences can be incredibly beneficial. Sharing your thoughts with a trusted friend, family member, or a therapist can provide relief and help you process emotions. Sometimes, just verbalizing what you’re going through can lighten the emotional load, help decompress, and bring clarity to the situation.
    1. Add some physical activity. While it may not always sound appealing, physical activity is one of the most effective ways to reduce stress. Whether it’s a brisk walk, a dance class, or yoga, moving your body releases endorphins—natural mood lifters. Ideally , aim for at least 30 minutes of moderate physical activity most days of the week to experience the benefits. However, even a 10 minute break can change your thinking and help you decompress.
    During a recent work trip to Fort Worth, TX, Deb took a long walk in the Historic Stockyards to decompress between work meetings and an important interview. Seeing new sights while being physically active reinvigorated her for the afternoon.

    5. Reduce stress in your environment. Create calming spaces. Calming spaces are great tools for supporting mental and emotional well-being in the workplace. These dedicated spaces provide opportunities to slow down, recharge and decompress. They can decrease stress and improve focus. One study found that calming spaces at work can reduce stress by 60% after just 15 minutes.

      6. Take a day off. Sometimes you just need a break. Taking a day off from your regular responsibilities can be a great way to recharge. Use this time for self-care activities that you enjoy, whether it’s a spa day, spending time outside, a movie marathon, or exploring a new hobby. Giving yourself permission to step away can rejuvenate your mind and body.

      7. Disconnect. In our hyper-connected world, constant notifications and messages can heighten stress levels. Set boundaries for technology use, and take breaks from social media and devices. Designate time to disconnect from screens and reconnect with your surroundings, loved ones, or your own thoughts. (Yes, you may even take a break from reading our blog). This digital detox can create space for relaxation and mindfulness. 

        Managing diabetes brings its own set of challenges, thus incorporating decompression strategies can help create a more balanced and fulfilling life. By decompressing you may be able to benefit by seeing things with a new perspective or reframe the situation. Stress management is a personal journey, and finding what works for you may take time. Prioritize self-care and make these practices a regular part of your routine, so that you can cultivate a lifestyle that supports your well-being and health. Your journey toward stress reduction and better health is worthwhile, and every step counts!

          We hope that these decompression ideas are beneficial to you, as well as your patients/clients with diabetes!

          We welcome anyone interested in our approach to Subscribe to our blog and we’ll email you when a new post is published!

          If you are a health care professional and interested in learning more about our solution-focused practice and approach, when you subscribe to our blog, we’ll send you in return a FREE resource of 10 Solution-Focused Questions to start a solution-focused discussion with your clients. 

          Follow us on Twitter @AFreshPOVforYou

          Deb is employed by Dexcom, but her words and opinions in this blog are her own.

          Tami is employed by the University of Kentucky HealthCare Barnstable Brown Diabetes Center, but her words and opinions in this blog are her own.

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        1. Fresh Views

          Have a Healthier Inside by Getting Outside

          June 19, 2024
          Beautiful nature trail covered in flowers, Santa Barbara, CA

          The physician treats, but nature heals. – Hippocrates

          Get into the Great Outdoors

          Did you know that June is Great Outdoors Month? This month-long celebration is dedicated to exploring, appreciating and celebrating the diverse landscapes across the United States. In our last blog we closed with encouraging clients/patients to get outside to cultivate zest. Expanding on that, in “blue zones”, which are regions of the world where people  have a longer life expectancy and lower rates of chronic disease than average, a big part of lifestyle is getting outside. It’s well-documented that just 20 minutes outside changes the entire biochemistry of the body, and experiencing nature is free! 

          The EPA (2021) reports that Americans spend an average of 90-94% of their time indoors. We recently learned that the American Medical Association is actually looking at a “nature deficit disorder”. Author Richard Louv, advocate for a nature-rich life, encourages that getting out in nature gives “a booster shot of Vitamin N (nature)” as he calls it. Interestingly in Canada, providers are giving out National Park Pass “prescriptions” to get people outside.

          Experiencing the great outdoors brings mental, physical, emotional, spiritual, and social benefits. It helps regulate sleep and circadian rhythm, and Vitamin D production. Whether taking a walk, or just taking in the great outdoors, studies show that simply being in nature boosts energy. It also benefits the ADCES self-care behaviors of Healthy Coping and Being Active. Check out our past blog on the benefits of being in nature. 

          Here are 8 tips to make the most of experiencing the great outdoors:

          1. Practice presence and mindfulness. Be fully present in the moment on purpose.
          2. Keep it simple – just walk outside and sit on the steps.
          3. Find something you enjoy in nature – maybe it’s watching birds.
          4. Take a few more steps to help improve balance and flexibility.
          5. Go outside with someone or a pet – be social.
          6. Dig in the soil, even a flower pot or raised container. It is therapeutic.
          7. Express gratitude for the sights and sounds you experience.
          8. Get back out as often as you can and imprint what you see.

          If there are periods where you aren’t able to be outside, bring the outside in! Here are 5 of our favorites:

          1. Surround yourself with plants (real or artificial) and natural materials.
          2. Open the blinds and let in daylight.
          3. Try using a light machine to expose yourself to full spectrum light.
          4. Play nature sounds on a sound machine or YouTube (such as chirping birds, babbling brook, rain, ocean waves).
          5. Experience nature virtually through nature scene videos on YouTube.

          We have been experiencing the great outdoors ourselves and thought you would enjoy a peek at some of the scenes that have inspired us recently!

          Imprinting views during a coastal hike, Santa Barbara, CA
          Morning dawning on Valhalla golf course where Tami went to the PGA tournament
          The great outdoors Tami experienced at Saguaro National Park in Tucson, AZ 
          Views in Tami’s back yard
          Lazy days in the vineyards, Santa Ynez, CA

          If you are a health care professional and interested in learning more about our solution-focused practice and approach, when you subscribe to our blog, we’ll send you in return a FREE resource of 10 Solution-Focused Questions to start a solution-focused discussion with your clients. 

          Follow us on Twitter @AFreshPOVforYou

          Deb is employed by Dexcom, but her words and opinions in this blog are her own.

          Tami is employed by the University of Kentucky HealthCare Barnstable Brown Diabetes Center, but her words and opinions in this blog are her own.

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        2. Fresh Views

          Diabetes Technology and Solution-Focused Practice: Meditation and Mindfulness Apps

          May 5, 2021

          Mindfulness is a way of befriending ourselves and our experience.- Jon Kabat-Zinn

          Lake Como in Italy. This view from our travels there a few years back we always find calm, peaceful, and a reminder to live in the moment and be mindful.

          This week in our Diabetes Technology and Solution-Focused Practice series we’re discussing the value of meditation and mindfulness apps in solution-focused practice. You may have seen the results of a meta-analysis recently published in Diabetic Medicine which showed that mindfulness and acceptance-based approaches to diabetes education may more effectively reduce A1C levels, anxiety, depression, and diabetes distress than education as usual. This impact was noted both immediately and up to 1-month post intervention. In helping your clients find what works for them, and build on that, meditation and mindfulness apps can be another tool in your solution-focused “tool box”. 

          Do you encourage your clients with diabetes to use meditation and mindfulness apps? There’s certainly no shortage of options these days! Over the last few years, more than 2000 new meditation apps have rolled out, with even more new options as a result of increased demand during the pandemic. And who doesn’t welcome those that are free! 

          5 FABULOUS FREE MEDITATION AND MINDFULNESS APPS

          These 5 apps are free, with several of them also having premium paid versions with extra content and capability. We find that the free versions are helpful to be able to get a taste of the app and it’s approach, with the option to move on to the premium version with expanded content options, if desired.

          Smiling mind. (Available for iOS) This app not only provides opportunity to take a break from life stresses through meditation, it guides in incorporating mindfulness practice throughout the day through “activities” like journaling or audio prompts bringing attention to your senses by counting things that can be seen, felt, heard, smelled and tasted. Pretty cool! There are a number of “programs” related to stress management and sleep.

          UCLA Mindful. (Available for iOS and Android). The name says it all. Heavily grounded in the science of mindfulness, this app developed by the Mindful Awareness Research Center at the University of California, Los Angeles (UCLA), features a variety of meditations in English and Spanish. There are sessions as short as 3 minutes long and some up to a half hour long that they refer to as “podcasts”. This app can help one practice self-kindness, work through challenging emotions, as well as focus on other areas.

          MyLife Meditation. (Available for iOS and Android). You may have been familiar with this award-winning app as Stop, Think, & Breathe, which it was formerly named. There is a section focused on what mindfulness is and why it’s beneficial. We’re fans of the fact that each day when you open the app, you’re asked to “take a breath” and check in with yourself, then rate how your mind and body are on a scale of “rough” to “great”. Based on emotions you’re feeling that you select from lists of words, the app then recommends guided sessions according to those feelings. (Premium paid version also available).

          Insight Timer. (Available for iOS, Android, and web) Tami uses this on her phone. This app offers over 90,000 free guided meditations. Topics covered include anxiety, stress, sleep, mindfulness, relationships, insightful talks, and much, much more. Sometimes for quieter mindfulness and focus, she’ll use the feature where you can simply set a timer and focus or meditate to  calming ambient noise or calming music. (Premium paid version also available)

          Calm. (Available for iOS, Android, and web) Tami downloaded this free during an offer early into the pandemic. There currently is a free trial with a premium paid version.  Calm includes meditation and sleep stories focused on improving sleep quality, reducing stress and anxiety, improving focus, and overall self-improvement. Deb uses the Premium version specifically for the nightly sleep stories. She really enjoys the simple yet calming stories to help her fall asleep. Yes, they are not stories that are engaging and exciting, but that’s the plan. The goal is to not have your brain try to engage, but to relax and prepare to sleep.  

          During this crazy and chaotic year, creating opportunities to calm your mind and create opportunities to support a peaceful bedtime or a stress-free break in the middle of the work  day is very important.  

          How can you support your clients to develop positive mindfulness habits?

          We suggest striving for open and frank discussions with clients when meeting with them. Ask about their mental and emotional health to identify if a mindfulness app might help them.

          1. An easy way to move towards this conversation is to ask about their sleep patterns and quality? If they are having trouble sleeping you might ask them if an app might be an option they would consider.
          2. Ask about their anxiety level. Is Anxiety impacting their ability to make healthy behavior changes? If the answer is yes, continue to ask probing questions to identify what they are willing to do to make health behavior changes.  Remember, one small change in the direction of their goals will lead to more changes in the future.

          It may be beneficial to revisit this past year, explore how they’ve grown and changed, and consider what’s next and how to move forward. Mindfulness and meditation apps can be helpful in managing stress, diabetes distress, anxiety, and depression to ultimately help impact blood glucose and improve happiness and quality of life. 

          May is Mental Health Awareness month so a great opportunity to think about ways to encourage healthy habits.

          We plan to continue to write about a variety of other technologies that impact and influence diabetes care and education including diabetes apps, digital health tools, diabetes devices, online peer support and online coaching. Stop back by in 2 weeks to see what’s up next!

          We welcome anyone interested in our approach to Subscribe to our blog and we’ll email you when a new post is published!

          If you are a health care professional and interested in learning more about our solution-focused practice and approach, when you subscribe to our blog, we’ll send you in return a FREE resource of 10 Solution-Focused Questions to start a solution-focused discussion with your clients. 

          Deb is employed by Dexcom, but her words and opinions in this blog are her own.

          Tami is employed by the University of Kentucky HealthCare Barnstable Brown DIabetes Center, but her words and opinions in this blog are her own.

          Read More