Essentially a Layman’s Framework to Mental Wellness

Disclaimer: I am not a mental healthcare professional. I am a performance professional. I can and certainly will help refer anyone to the proper individual should you express need.

Quick and Straight Forward:

1.       Take care of your body: As your body goes, so too does your mind

Activity, Hydration, Nutrition, and Sleep.

2.       Find Purpose: Direct your focus toward achieving…

Create, Strive, or Care for something.

3.        Connectedness: Be present in each relationship

Meaningful interaction. Family. Romantic. Friend. Mentor. Business. Non-familiar. (safely, of course)

4.       Down-time: Disconnect and recharge.

Relaxation and mindfulness activities

5.       Ask for help. Accept help. Benefit from help. Help others when opportunity arises.

Quick and Simple Posture

We all know the proper way to sit.

As a rule, we do not sit the way we know we should.

The quick and dirty:

1.       Movement is necessary

2.       Pelvis and shoulder girdle must be in neutral position

3.       Fewer cues better: sit on SITS bones, feet on floor, xyphoid process straight ahead

A little Deeper:

1.       What are the SITS bones? – The sits bones are the bones you are supposed to sit on; the bottom-most part of your pelvis. If you are sitting on your hamstrings primarily, you are likely prone to an anterior pelvic tilt and as such increased lordotic arch. This results in back tightness and pain due to micro-spasm at the deepest recesses of the lordotic arch and subsequently guarding of the rest of your lower back. If you are primarily sitting on your glute meat, you are likely prone to posterior pelvic tilt and as such sacro-iliac disfunction. This results in non-descript pain in the lower back and you walk around like an Old for a period of time after standing up.

Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.

2.       Resting your feet on the floor allows the hip flexors to relax and your calf muscle to stretch. This is important for all things lower body. Hip flexors over-activity can cause excessive lordotic arching and quad muscles being drawn and rigid resulting in anterior knee pain. Shortened calves can result in a multitude of bad things including plantar-fasciitis, cramping calf, and pain behind the knee.

Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.

3.       What is the xyphoid process? The xyphoid process is that doohickie at the body of your sternum in your chest. If it is not facing directly in front of you, you are in for a world of hurt. A collapsed chest will result in forward head lean, elevated and protracted shoulder blades, and in time even trouble breathing. Simply by having your chest up (not up and out) you can prevent your watermelon head from pulling on your neck and eventually your lower back. Simply by having your chest up (not up and out) you can prevent numbness and tingling down your arms from shoulder impingements. And of course, simply by not squishing your lungs and preventing your diaphragm from drawing down you can prevent your loss of breathing function.

Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.

Hand & Wrist Health

Quick and Dirty:

1.       Regular, daily stretching of fingers, wrist, arm, and chest outside of gaming session

2.       Always start gaming session with finger and wrist stretching

3.       Always stretch fingers and wrist at least once every 30 minutes; Stand up and stretch at least once ever 90 minutes (more often is better)

4.       Ensure you comply with standard posture and ergonomics of head and wrist positioning (chair and monitor too)

Basics of stretching:

1.       Stretch should be applied to a comfortable amount of tension. No pain should be felt

2.       Stretch off each muscle should be applied for at least 15 seconds

3.       Deep belly breathing (Diaphragmatic breathing) should be employed during stretching. The exhale allows for the muscles to relax and therefore stretch further without intensification of stretch

A little Deeper:

     Problems within the musculoskeletal system arise largely, only when one of three things happen.

1.       Force exerted is too great for bodily tissues

2.       Force is overly repeated with bodily tissues in compromised position

3.       Bodily tissues have insufficient nutrients to perform task and repair themselves

How to Correct Issue #1:

You are playing video games. If you exert forces greater than your bodily tissues can handle, then you need to quit raging. Stop punching the wall or throwing your chair. We do not need to worry about this problem in our chosen passion.

How to Correct Issue #2:

Two-pronged attack here. 1st, you need to properly position yourself and follow standard posture and ergonomics advice. Next you must ensure that your pain threshold is above your daily activity requirements. This can be done two ways: strengthen the structures and make it so they can withstand more (correct choice) or game less.

How to Correct Issue #3:

A.      Exercise cardiovascular system (nutrient delivery system)

B.      Exercise musculoskeletal system (allows proper balance and minimizes impingements of nerves and arteries)

C.      Eat a balanced diet (nutrients available)

D.      Drink sufficient amount of water (literally important for all life on Earth)