A Mellow Mind

Health experts offer top tips for quelling anxiety and how to get help

Quiet your mind by quieting your surroundings.

Photo by Steve West/Getty

A year into the pandemic, we're all at risk of burnout. Taking care of your mental health is more important than ever, and there are both big and small ways in which to do that.

"Stress is the brain's worst enemy. Plus, it can affect your body's metabolism and immune system and provoke feelings of depression, hunger, and fatigue," says Pavan Pamadurthi, MD, medical director of outpatient behavioral health services at Methodist Richardson Medical Center.

Quiet quota
One of the easiest and best ways to quiet your mind is by quieting your surroundings. Ashley Burdex, DO, family medicine physician with Methodist Family Health Center – Charlton, points out the importance of making time for quiet.

"Quiet time is crucial to reset your mind to function throughout your day," she says. "It helps calm nerves and provides clearer perspective."

It also reduces stress and the risk of medical conditions associated with it: heart attack, obesity, stroke, and heart disease, among others.

To meet your quiet quota, aim for at least 20 to 30 minutes of quiet time a day, five days a week. You don't have to do it all at once, either — feel free to split calm moments into smaller blocks if necessary.

"A space for quiet time needs positive vibes and no interruptions, clutter, or distracting colors to be most effective," Dr. Burdex says. Many people use this time for prayer or meditation, but it can be as simple as thinking about your personal goals and plans.

Change your scenery
If home isn't your quiet space, try visiting a library or art museum, exploring a park, or finding a cozy spot in a coffee shop.

Spending time outdoors has added benefits for your brain and body. Use that time to walk or jog, increasing your cardio health and releasing endorphins, while taking in some vitamin D and fresh air.

Have a hobby
Another great outlet for your emotions is finding a soothing hobby, such as journaling, painting, dance, or music. Research shows that making time for leisure activities uplifts your mood and lowers depression.

Banish stress
It can be hard to focus on the good when certain things are always nagging at the corners of your mind. Identify the things that are mentally draining and work on eliminating unnecessary stressors. For example, work up a budget instead of doomscrolling or take 10 minutes to pick up your home instead of zoning out on the couch.

Reinforce relationships
With more people getting vaccinated, you may be able to visit friends and family you haven't seen in person for a while. Even if some get-togethers still have to take place over the phone or video chats, it's crucial for everyone's wellbeing to check in and catch up.

Address anxiety
Anxiety disorders affect about 40 million American adults every year, but less than half receive treatment. Think you might have an anxiety disorder? Take this quick and easy risk assessment from Methodist Health System to find out.

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Politics News

Dallas narrows down field for new city manager to 4 candidates

Photo by R K on Unsplash

This is an Dallasite's sign to launch that small business they've been dreaming of.

After six months without a city manager, the city of Dallas has narrowed down the field of replacements to four semifinalists including one serving as current interim city manager, plus candidates from Fort Worth, Michigan, and Georgia.

Dallas has been without a city manager since May, when previous city manager T.C. Broadnax left to take a job with the city of Austin. Since that time, Broadnax's former chief of staff Kimberly Bizor Tolbert has served as interim city manager.

The city retained Baker Tilly, a consulting firm, to recruit and compile candidates. (Baker Tilly famously erred in the brochure it created for the position by featuring a photo of the Houston skyline instead of Dallas; they've since replaced it with Dallas.)

A spokesperson for Baker Tilly did not respond to inquiries but according to D Magazine, an email listing the candidates has been sent to the Dallas City Council.

The semifinalists include:

Kimberly Bizor Tolbert, Dallas’ current interim city manager
William Johnson, an assistant city manager in Fort Worth
Mark Washington, the city manager of Grand Rapids, Michigan
Zachary Williams, a county chief operating officer in Georgia

All have more than 25 years' of public administration experience and have worked in similar capacities in their respective cities.

Before working in Fort Worth, Johnson was Baltimore’s transportation director and Atlanta’s deputy chief operating officer and public works commissioner.

Washington worked in Fort Worth and Austin before becoming Grand Rapids’ city manager.

Williams has mostly worked in Georgia at the county level, including serving as county manager in Fulton County and chief operating officer in DeKalb County.

Tolbert began working for the city in 1998, first as the city manager’s assistant and later in the aviation department. Broadnax hired her as his chief of staff in 2017.

Unlike the Mayor and the Dallas City Council, the city manager position in Dallas is not elected but is instead appointed by the city council, and is tasked with executing policies, overseeing the annual budget, and managing staff at city hall.

The council’s Ad Hoc Committee will choose finalists, introduce them to the public, and make an offer in early 2025.

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