Mindworx, Rajshahi Division (2025)

28/07/2022

We know walking is good for the body, but did you know that walking is amazing for the mind, too? Walking relieves stress by reducing levels of cortisol, ‘the stress hormone’, which has been linked to a range of mental health problems including depression and anxiety. In addition, researchers found that increased activity levels are associated with sharper mental acuity, better memory and reduced brain fog. But, the best thing about walking is that it’s free, it doesn’t require special equipment and can be done almost anywhere!

27/07/2022

If you don’t feel safe or confident in calling 9-1-1, here are some other crisis resources that can get you the help you need. ⁣

21/07/2022

Better sleep quality improves symptoms of depression, anxiety, concentration difficulties, and psychotic symptoms of paranoia and auditory hallucinations.

But the cause of sleep problems isn’t always easy to identify. Our Mindworx coaches recommend those struggling with getting a good night’s sleep to try a Sleep Log. A Sleep Log is an important tool for evaluating a person’s sleep. By keeping a record of your sleep, the log makes it possible to calculate total sleep time, identify sleep disruptions and pinpoint other factors that can influence sleep quality. Identifying details about habits that affect sleep can show patterns that explain sleeping problems.

How do you do it? It’s simple. Each week mark down the behaviors and actions that occur during the day as they happen:

· Exercising, walking, drinking, eating, medications, time to bed, etc.
· Once you go to bed - you do not do anything else with the Sleep Log
· The next morning, fill out what you “think” happened once you went to bed
· Make note of how long it took you to fall asleep, when you woke up in the middle of the night, how long it took you to fall back to sleep, when you woke up in the morning,
and when you got out of bed to start your day

Try tracking for two weeks and see what you can identify. Remember to honor what keeps you up at night and makes it hard for you to rest and restore. Whether it is grief, anxiety, chronic physical pain or a never-ending to-do list, honor the message your body is delivering to you. Deeply empathize with yourself around the things not letting you rest. Empathy and love for yourself around these things will give you the clarity to prioritize giving time and energy to heal what needs to be healed.

19/07/2022

Mental health conditions do not discriminate based on race, color, gender or identity. However, background and identity can make access to mental health treatment much more difficult. National Minority Mental Health Awareness Month was established in 2008 to start changing this.⁣
⁣⁣·
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced based clinical care, we guide and offer employees and employers a full spectrum of solutions to address challenges - whether at work or at home.

Through the month of July we will help spread the word through awareness, education and resources. ⁣

13/07/2022

This month, on our blog, read Mindworx Nutrition Coach, Kaitlyn Randall’s experience traveling through Europe and what she identifies as the key features of European living that lead to better mental and physical health.

11/07/2022

Mango smoothies are creamy and refreshing and can be blended and served in five minutes. They are delicious and healthy, containing vitamins B, C, and potassium. They have fiber, are Vegan and gluten free.

2 cups frozen mango chunks
1 banana, small to medium size
1/2 cup oat milk, or any plant milk, almond, coconut milk etc.
1/2 cup unsweetened vegan yogurt
1/2 cup freshly squeezed orange or pineapple juice. Can also use fresh orange or pineapple for more fiber.
1 cup dark leafy greens (optional)
2 tablespoons maple syrup (optional)
3 -4 ice cubes, regular size

Add all the ingredients in a high-speed blender starting with the frozen fruit and ice. Blend on medium speed. Then increase to high speed and blend until smooth. If too thick add a splash of coconut water or plant milk.

Serve immediately and enjoy!

07/07/2022

July is Minority Mental Health Month. is committed to offering a diverse group of mental health providers to combat these disparities and barriers to mental healthcare in the BIPOC community.

Members of racial minority communities are less likely to receive diagnosis and treatment for their mental illness, more likely to receive lower quality mental health care, and have less overall access to mental health care. We offer you an exploration of the barriers, both visible and invisible to healthcare for minorities.

We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced based clinical care, we guide and offer employees and employers a full spectrum of solutions to address challenges - whether at work or at home.

23/06/2022

Try a simple yoga breathing exercise for as little as a minute a day to reduce stress and relax.

🌀Come to a comfortable seat and sit upright with your spine tall.
🌀Close your eyes and bring your attention to your natural breath.
🌀Inhale through your nose for four counts and imagine your lungs filling up from the bottom, middle, and all the way to the top.
🌀Exhale through your nose for four counts. Imagine your lungs emptying from top, middle, and the bottom.
🌀Repeat this breath pattern for 10 cycles.

It's best to pick a regular time to practice yoga breathing, whether it's first thing in the morning, when you transition from work to home, or right before bedtime.

Source: https://www.psychologytoday.com/us/blog/urban-survival/201610/new-study-finds-yoga-breathing-lowers-inflammation

21/06/2022

The world around us can get so loud that it can be overwhelming. Finding moments of peace and quiet can be difficult, especially if we’re not looking or don’t know where to look for them. One way to embrace silence is by going on an actual silent retreat.

In a new blog post, Mindworx Coach, Cecily Crow, reflects on her recent time spent at a silent retreat. “I had to just sit with the questions in my mind, feeling the curiosity without a way to satisfy it. Sometimes I found that I had the answer within me if I got quiet…”

Head to the link in our bio to read the full blog to learn more about Cecily’s takeaways.✨

https://www.yourmindworx.com/blog/3-surprising-things-i-learned-from-my-first-silent-retreat/

17/06/2022

Do you crave sugar when you feel sad, lonely, or down? It’s actually the body’s desire for the neurotransmitter, dopamine, which is released when we taste sweetness. It’s why we might reach for chocolate, cookies, and carbs; these foods all turn into sugar🧁

But, eating sugar can be counterproductive. While sugar can give us that momentary boost of energy and euphoria, it doesn’t last long. We then end up crashing, which can make us even more depressed. Here are some ways to increase dopamine in the body without the negative effects of sugar:

🍬Eat foods rich in tyrosine and phenylalanine - the two amino acids involved in dopamine synthesis. Both are found in protein-rich foods like poultry, eggs, dairy, soy, nuts, seeds, and legumes.
🍬Exercise regularly
🍬Get adequate sleep - insufficient shut-eye actually reduces the brain’s sensitivity to dopamine, leading to accentuated fatigue.
🍬Listen to music
🍬Meditate
🍬Get in some sunlight
🍬Surround yourself with nature

14/06/2022

Serotonin is the neurotransmitter that helps us feel happy, joyful, and relaxed. It is also involved in sleep and appetite regulation. Decreased or insufficient serotonin is linked to depression, anxiety, and memory impairment. How can you increase your serotonin levels through food?

🍴Eat foods rich in tryptophan, the essential amino acid necessary for the production of serotonin. Tryptophan rich foods include: chia seeds, poultry, whole milk and yogurt, sesame seeds, pumpkin seeds, prunes, spirulina, raw cocoa, wheat bread, and edamame.
🍴Eating good carbs like fruits, veggies, whole grains, beans or legumes with or right after eating tryptophan-rich foods further helps serotonin production.
🍴Vitamin B6 is also needed to convert tryptophan into serotonin. Foods rich in vitamin B6 include: pistachios, garlic, tuna, turkey, beef, chicken, salmon, royal bee jelly, spinach, and cabbage.

10/06/2022

If you’re feeling down or stuck in a rut, it’s easy to get caught up in your emotions and see things in a negative light. What’s most effective in changing your outlook, is changing your way of thinking.

That may sound easier said than done, so here are 5 steps from that will give you a good place to start. Here’s to helping you change your thinking and ultimately changing your life.

➡️ Change your outlook.
Try to focus on the positives instead of the negatives. Remember: Energy follows thought!

➡️ End the "Yes, but…" attitude.
Every life has its ups and downs, but when you only see the downs as significant, you miss all the ups. Happiness can be as much a state of mind as a factual situation.

➡️ Beware the self-fulfilling prophecy.
Mindfully, purposefully, and non-judgmentally examine the ways you see yourself as a victim. When you look at your life through a neutral lens, you may be surprised at how many areas there are in which you have more control than you thought.

➡️ Take positive action.
Realize that you do, indeed, have the power to choose a different way. You can see life through a dark, negative lens, or you can see life through a clear, understanding lens and have a positive outlook on life. The choice is yours to make.

Source: https://www.psychologytoday.com/us/blog/the-three-minute-therapist/202204/6-steps-change-your-thinking-and-change-your-life

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