From the Director: Winter in Dearborn, MI

February often feels like one of the longest months in the Midwest. By this point in the  winter season, many individuals are fatigued by hazardous weather conditions and the  added stress they create. The lack of sunlight and warm temperatures—particularly in  Michigan—can take a noticeable toll on overall well-being. 

During this time, it becomes especially important to practice intentional self-care. Even  brief exposure to sunlight, such as spending 10 to 15 minutes outdoors on brighter days,  can be beneficial. Another essential self-care strategy we emphasize and practice daily at  Metropolitan Behavioral Health is mindfulness. 

Understanding Mindfulness 

Mindfulness involves being fully present and aware in the current moment, without  judgment. It differs from meditation, which focuses on clearing the mind. In mindfulness,  the goal is to acknowledge thoughts as they arise and allow them to pass, rather than  engaging with or evaluating them. 

One commonly used guided exercise involves visualizing leaves floating on a stream. As  you become aware of a thought, imagine placing it on a leaf and watching it drift away.  Then, gently shifting to the next thought. This practice reinforces the core principles of  recognizing, naming, and releasing thoughts one at a time. 

A Helpful Resource: Mindfulness Coach App 

A tool frequently recommended in our work is the Mindfulness Coach app, developed by  the U.S. Department of Veterans Affairs for individuals experiencing PTSD. The app is free,  available on both Android and Apple devices, and offers simple, user-friendly guidance for  beginning a mindfulness practice. 

The app introduces mindfulness in two key phases: 

1. Grounding: Becoming aware of your physical presence in the environment—feeling  the support of your chair, noticing your feet on the floor, and tuning in to what you  see, hear, smell, and feel.
2. Thought Awareness: Observing your thoughts as they arise and allowing them to  pass without judgment. 

Putting Mindfulness Into Practice 

The true impact of mindfulness is experienced when it is practiced consistently and  applied in everyday situations. To build this habit, commit to practicing for just two  minutes a day. Close your eyes, bring awareness to your surroundings through your senses, and notice your thoughts without assigning meaning or judgment to them.  Remember: thoughts are simply thoughts—they are not facts. 

While the Mindfulness Coach app is a strong starting point, many additional resources are  available, including YouTube videos, online articles, and TED Talks. However, it is important  not to become overwhelmed by techniques or instructions. Mindfulness is, at its core, a  simple practice: be aware of your body in the space you occupy, engage your five senses,  and observe your thoughts with openness. 

You can do this. Begin with two minutes!!! Your well-being will benefit! More in the next  installment! For now, just practice. You’re worth it.  

If your mood is suffering this winter season, please come and see us. We care about you  and your mental health and we are here to help.  

Take good care of yourself and each other.  

Jessica, Mai, Cathy, Lisa, Negla, Pam, Brie, and Shelby, the Director!