The Mental Health Benefits of Joining a Book Club

Our June Book Club Picks! 

With May being Mental Health Awareness month, we wanted to highlight an ongoing library program that can have countless benefits to one's mental health: book clubs. 

Between the Sandy and Hoodland Libraries, we have four different book clubs to partake in, but joining a book club can be a daunting task, yet incredibly rewarding. 

From a social aspect, joining a book club can help foster a sense of community and bring like-minded people together. Often, joining a book club can be a way to make new friends, and while the social aspect may start around discussing this month's book, it can often blossom into a great connection. 

Joining a book club can also help with your personal growth in ways you may not have addressed before. Book clubs promote a sense of accountability and commitment that once learned can ebb into other areas of your life. Reading fiction has been shown to help people build their sense of empathy as well, but introducing readers to new perspectives and understanding of others. 

Often when participating in a book club, members will find themselves discussing the experiences of the characters (or other book club members). Having these discussions can help strengthen your emotional intelligence muscle, as well as promote a sense of mindfulness and self-reflection. Book club questions will often ask the reader how they would feel being in those character's shoes giving you a chance to take a step back and become more aware of your own actions and thoughts. 

Finally, joining a book club can have physical benefits as well. Studies have shown that joining a book club can actually help you live longer. Part of this, is the social aspect and how beneficial it can be to regularly meet up with your peers as you age, however, reading is also beneficial for your brain. 

Reading can improve your memory and concentration, help you sleep better, and reduce your stress levels (as long as you're not reading Stephen King). Some studies have even shown that reading as you get older can help delay the onset of dementia and Alzheimer's. 

While reading is often thought to be a solitary activity, joining a book club may have some additional benefits for your mental health. Thinking of giving it a try? Check out the details of our June book clubs, head on over to lincc.org to reserve your copy and we'll see you there! 

Mental Health Resources at Your Library

May is Mental Health Awareness Month and the library is chock-full of resources to help you take care of your mind.

Katie, one of our library assistants, put together a great list of different ways to take care of your mental health, and where you can find the information within your library system. 

Here are some great ways to prioritize your mental health and some resources to guide you:

Emotional Self-Care

Positive self-talk. 

The voice you hear the most is going to be your own, so make sure that you're treating yourself well. Identifying when you have negative self-talk and working to change your habits can help you become a more positive and motivated person. 

Here are some great books to check out to learn about positive self-talk, or you can head to 152.42:

• The Self-Talk Workout by Rachel Goldsmith Turow
• Detox Your Thoughts by Andrea Bonior
• Sh*t I Say to Myself by Katie Krimer

Saying "no" to things that cause unnecessary stress.

It can be easy to get caught up in saying "yes" and trying to please everyone. But too often, this can lead to being over-stressed and burnt out. If you're looking to stress less, check out call number 155.9042, or grab one of these books:

• The Science of Stress Management by Amitava Dasgupta
• 8 Keys to Stress Management: Simple and Effective Strategies to Transform Your Experience of Stress by Elizabeth Anne Scott
• The Relaxation & Stress Reduction Workbook by Martha Davis

Giving yourself permission to take a pause.

We live in a go, go, go world, and it can be tough to slow down and rest. However, you owe it to yourself and those around you to take a time-out once and a while. Sometimes that might be taking time to meditate, or read a good book (check out 158.12 for more on this), or take a peek at these:

• Meditation for Beginners by Stephanie Jean Clement
• Meditation & Relaxation in Plain English by Bob Sharples
• Relaxation and Meditation with Music and Nature (CD)

Setting up weekly coffee dates with a friend.

Friendships can benefit your mental health in numerous ways including giving you a sense of belonging. It can be easy to get busy and not nurture friendships the way that we'd like to, so scheduling time with friends and loved ones is important. 

• Safe People: How to Find Relationships That Are Good for You and Avoid Those That Aren't by Henry Cloud
• How To Break Up With Your Friends by Erin Falconer

Spiritual Self-Care

Spending time in nature.

Spending time in nature has been proven to help mild to moderate depression, and when you live in a beautiful place like the Pacific Northwest, nature is at your backdoor just waiting for you! For more books on nature, check out call numbers 504-508, or some of our recommendations below:

• Your Brain on Nature by Eva M. Selhub
• The Nature Fix by Florence Williams
• Forest Therapy: Seasonal Ways to Embrace Nature for a Happier You by Sarah Ivens

Meditating.

Similar to giving yourself a moment to pause, meditation can help increase the gray matter in your brain improving your well-being, memory, and longevity. It can be difficult to sit still for an extended period of time, but remember that meditation is a practice and grab some tools to help you on your journey (158.12):

• Meditation DVD's
• 8 Minute Meditation: Quiet Your Mind, Change Your Life by Victor Davich
• Success Through Stillness: Meditation Made Simple by Russell Simmons

Keeping a gratitude journal.

Expressing daily gratitude can help shift your mine from "have-not" to "have." Taking a few minutes each day to appreciate life's little gifts (a warm cup of coffee, the sun shining through your window) can transform how you view the world. New to journaling, check out 745.593, or grab one of our favorite books on journaling and gratitude:

• Let It Out: A Journey Through Journaling by Katie Dalebout
• Journalution: Journaling to Awaken Your Inner Voice, Heal Your Life and Manifest Your Dreams by Sandy Grason
• Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons

Incorporate small acts of kindness throughout your day. 

Being generous and doing things for others can help you boost your mood and give you a sense of purpose. Simple acts like holding open the door for someone, or giving a compliment will not only make someone else's day but can make yours better as well! For acts of kindness inspiration, head to 177.7 or peruse one of these books in our catalog:

• Deliberate Acts of Kindness: Service as a Spiritual Practice by Meredith Gould
• Radical Kindness: The Life-Changing Power of Giving and Receiving by Angela Santomero
• 1,000 Mitzvahs: How Small Acts of Kindness Can Heal, Inspire and Change Your Life by Linda Cohen

Physical Self-Care

Prioritizing sleep.

Roughly one in three people do not get enough sleep. Not sleeping enough not only has a toll on your physical health and motor skills, but can also be detrimental to your mental health. If you struggle with sleep head to 612.821 or check out some of these resources:

• Trick Yourself to Sleep by Kim Jones
• Complete Guide to Sleep Care: Best Practices for a Restful and Happier You by Kiki Ely
• Let's Talk About Sleep by Daniel Barone

Adopting a healthy exercise routine.

We all know how important exercise is for our well-being, but it can be tough to find the motivation to get started. The exercise section (613.713) is full of resources to get you going, and don't forget to check out the selection of exercise DVD's available at your local library branch:

• Work It Out: A Mood-Boosting Exercise Guide For People Who Just Want to Lie Down by Sarah Kurchak
• Move the Body, Heal the Mind by Jennifer Heisz
• Fitter, Calmer, Stronger: A Mindful Approach to Exercise and Nutrition by Ellie Goulding

Choosing healthier foods. 

New science regarding the gut microbiome and brain connection suggests that what we eat can have a direct impact on how we feel. While there are no "good" or "bad" foods, there are foods you can introduce to your diet that can have a positive mood-shifting effect. Head over to 613.2 to learn more about healthy foods, or check out these books:

• The Better Brain: Overcome Anxiety, Combat Depression, Reduce ADHD and Stress With Nutrition by Bonnie Kaplan
• Eat & Flourish: How Food Supports Emotional Well-Being by Mary Beth Albright
• Eat to Beat Depression & Anxiety by Drew Ramsey

Going on walks. 

It may sound simple, but a 10-15 minute walk can really help boost your mood. Walking not only improves your cardiovascular health, but has been shown to reduce stress and anxiety. If you find it tough to get motivated to go for a walk, head to the Libby App and grab an audiobook to listen to while you're on the go! To dive deeper into the science of walking, head to 796.51, or put one of these books on hold:

• ChiWalking: The Five Mindful Steps For Lifelong Health and Energy by Danny Dreyer
• 52 Ways to Walk by Annabel Streets
• In Praise of Walking: A New Scientific Exploration by S.M. O'Mara

These are just a few ways you can honor your mental health and take care of yourself. The important thing to remember is to do what works best for you!

What are some of your favorite ways to unwind and take a break?

Clackamas County Safe and Strong

Safe& Strong Program is there for all of us and those we serve who may be dealing with any mental health impacts due to the COVID-19 pandemic. Below is all the information you need to access this program

Clackamas Safe+Strong is a free service for people in Clackamas County who might be struggling with the mental health impacts of the COVID 19 epidemic. Stress and worry are at an all-time high, whether because of loss of employment, closure of businesses, loss of social contact, uncertainty, loss of routine, or just trying to stay as safe as possible.

Clackamas County Safe and Strong supports short-term interventions that involve several goals:

• Helping people understand their current situation and reactions to the pandemic
• Reducing stress and providing emotional support
• Assisting people in reviewing their recovery options
• Promoting the use or development of coping strategies
• Connecting people with other individuals and agencies who can help them in their recovery process

We provide free community outreach and support services to people of all ages. Our services include brief counseling via remote services, outreach into the community, and educational material, and online support for overall mental health and wellness.

 

Our services and outreach are different from traditional mental health recovery programs

• Our outreach workers do not classify, label, or diagnose people. No records or case files are kept.
• Our services are completely free of charge. They are also completely confidential.
• Outreach workers deliver services in the communities rather than wait for people to seek assistance.
• We are using technology like video and telephone to reach people. If we provide in-person contacts, we follow all COVID 19 physical distancing and safety guidelines.
• Our workers are trained to listen and help someone get where they need to go.
• We are here to promote resilience, empowerment, and recovery.

 

You can send individual referrals to the email below.  Remember we are a free and confidential service, we will only need the individual’s name and contact information. Then it’s our role to reach out and offer support. We will address cultural needs with each individual. 

 

For additional information on how we can help, email SafeStrong@clackamas.us or call 503-655-8585

 

We have materials for distribution, brochures, and conversation cards (see the card below) we can send you or you can request them through our email. We will have materials available in English, Spanish, Russian, Korean, Vietnamese, and Chinese.