Pathways to Recovery provides respectful, personalized outpatient care for adults 18 and older seeking support with alcohol, opioids or other substances. Wherever you are on your journey, our team will work with you to create a care plan that supports your needs and goals.

Through this program, patients can expect care that is tailored to their needs and goals. Individualized approaches can include evaluations for providers to better understand your needs, individual and group counseling, medications that can support recovery, practical harm reduction education, withdrawal management and strong relationships with your care team, specialists and community resources whenever you need them.

The most important part of the recovery process is taking the first step.

Call the GHC-SCW Pathways to Recovery team directly at (608) 441-3320 to learn more about the program. In that first call, a provider will ask questions to learn more about your needs and help schedule your first appointment; no referral from a Primary Care Provider is needed.

At the first appointment, patients can expect to meet with their care team and go through an assessment, health review and treatment recommendations. Virtual or in-person visits are available, depending on the patient’s comfort level.

You are not alone in this process and have a team to support you every step of the way. Your care team may include addiction medicine physicians, licensed substance use counselors, registered nurses, clinical support staff and consulting behavioral health specialists, depending on what type of support you need.

“We know that asking for help can be one of the hardest steps, but recovery is possible with the right support. Pathways to Recovery was created to make treatment more accessible and to ensure that every person who comes through our doors is met with compassion, respect and hope, as well as a team dedicated to helping them succeed,” said Emily Stout, LCSW, SCAC, therapist in the Pathways Program.

The Pathways to Recovery Program provides only outpatient care. If you need a higher level of treatment, our team can help connect you with appropriate services outside of GHC-SCW.

This program is located at the GHC-SCW Capitol Clinic where onsite lab and pharmacy services are available. They are open Monday through Friday from 8 a.m. to 5 p.m.

Take the first step to recovery today by calling the Pathways Program team at (608) 441-3320.

Learn More

We will implement holiday hours at our clinics and Administrative Building in observance of Labor Day on Monday, September 7, 2026. Check out the upcoming holiday hours in the chart below:

 

Facility	Monday, September 7 | Holiday Hours
GHC-SCW Urgent Care Clinic at Capitol Clinic	Open 9 a.m. – 9 p.m.
GHC-SCW Capitol Clinic Pharmacy	Open 9 a.m. – 5 p.m.
GHC-SCW Urgent Care Lab and Imaging	Open 9 a.m. – 9 p.m.
All other GHC-SCW Clinics & Administrative Offices: Olin Clinic East Clinic Hatchery Hill Clinic and Pharmacy Madison College Community Clinic Princeton Club West PT/OT Clinic Sauk Trails Clinic and Pharmacy Administrative Building	Closed

 

Back-to-school season often means focusing on school supplies, extracurricular schedules and first-day outfits. But just as important is making sure your child is healthy, rested and ready to learn. 

Taking proactive steps before the first day of school can help set students up for academic success and overall well-being. Here are four important items to add to your back-to-school checklist.

1. Start Shifting Sleep Schedules Before School Begins

Summertime usually brings later bedtimes, less structured routines and more mornings spent sleeping in. When school starts, the transition to earlier mornings can leave children feeling tired, irritable and less focused in the classroom. Getting good quality sleep plays an essential role in concentration, memory, learning and emotional well-being.

To help ease the transition, consider adjusting your child’s sleep schedule one to two weeks before school starts. Shifting their bedtime and wake-up time earlier by 15 to 30 minutes every few days can help their body adjust to the new school morning routine. 

Sleep needs vary by age, but experts generally recommend: 

• Preschoolers ages 3 to 5 should get 10 to 13 hours of sleep per day, including naps 

• School-age children ages 6 to 12 need 9 to 12 hours of sleep each night 

• Teenagers ages 13 to 18 should aim for 8 to 10 hours of sleep per night 

Creating a consistent sleep routine before the school year begins can help your child feel rested and ready to take on the year ahead (American Academy of Pediatrics). 

2. Schedule an Annual Physical with Your Child’s Primary Care Provider

Keeping up to date with an annual wellness visit is one of the most important steps families can take for their child’s health. The start of the school year is the perfect time to get that scheduled. These appointments allow your child’s Primary Care Provider to monitor growth and development, review immunization records, discuss nutrition and sleep habits and address any concerns about physical or mental health. 

Regular checkups can also help identify concerns early, including vision, hearing or other health challenges that could impact learning and participation at school. If your child manages a chronic condition like asthma, allergies or diabetes, a wellness visit is a good time to update their care plans and discuss any medication needs. 

Because annual physical appointments can sometimes be difficult to get, especially during busy times of the year, families are encouraged to plan ahead and schedule wellness visits well in advance. Even if your child’s appointment is several months away, getting it on the calendar helps ensure they receive important care and follow-up to support their health and success throughout the school year. 

To schedule an appointment, log into your GHCMyChart account or call their clinic at (608) 257‑9700. 

 3. Make Sure Your Child’s Vaccinations Are Up to Date

Schools bring together large groups of students in classrooms, cafeterias and shared activity spaces, making it easier for contagious illnesses to spread. Vaccines help protect children from serious diseases and reduce the risk of outbreaks within schools and the broader community. 

Review your child’s immunization records before the school year begins to make sure they are on schedule for their age. If you have questions about your child’s vaccination needs, reach out to their Primary Care Provider. They can evaluate your child’s immunization record, discuss recommended vaccines and help ensure all school requirements are met. 

To learn more about the recommended vaccine schedule for adolescents, visit the Wisconsin Department of Health Childhood Immunization page. 

4. Prepare Nutritious School Lunches and Snacks

Did you know that kids and teens in the United States get up to half of their daily calories from foods and snacks eaten at school? Because so much of their nutrition happens during the school day, school lunches and snacks play an important role in supporting learning, growth and overall well-being. 

Instead of aiming for perfection, focus on offering a variety of foods that can help keep your child satisfied and energized throughout the day. Remember that every family has different routines, budgets and preferences. Even small changes can make a meaningful difference for your child. 

Consider packing a lunch or snack that includes: 

• Protein-rich foods such as turkey, chicken, beans, eggs, cheese or yogurt 

• Whole grains like bread, wraps, crackers, pasta or rice 

• Fresh fruits and vegetables your child enjoys 

• Low-fat dairy products or dairy alternatives 

• Water instead of sugary beverages 

Check out this blog for more school snack and lunch ideas: 30+ Healthy Children’s Lunch Ideas. 

A Healthy Start Makes a Difference 

The start of a new school year is an exciting time, and by adjusting sleep schedules, scheduling an annual physical, ensuring vaccinations are current and planning nutritious meals, you can help your child start the year on a healthy and confident note. 

Additional Resources: 

• Back to school: How sleep supports success in the classroom and beyond – American Academy of Pediatrics 

• Healthy Sleep Habits: How Many Hours Does Your Child Need? – HealthyChildren.org 

• Childhood and Adolescent Vaccine Information – Wisconsin Department of Health Services 

• 30+ Healthy Children’s Lunch Ideas – Cleveland Clinic 

Colorectal cancer is the third most commonly diagnosed cancer among men and women in the United States (American Cancer Society). It begins in the colon or rectum and often develops precancerous growths, called polyps, that can be detected and removed before they become cancerous.

Early detection saves lives. Keep reading to learn why colorectal cancer screening is important, what screening options are available and the steps you can take to lower your risk of developing colorectal cancer.

Who Can Get Colorectal Cancer?

Anyone can develop colorectal cancer, but some people have a higher risk than others. While the risk increases with age, colorectal cancer is being diagnosed more frequently in younger adults, making awareness and screening especially important.

Certain health conditions and factors can increase your risk, including:

• A personal or family history of colorectal cancer or colorectal polyps
• Inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease
• Inherited genetic conditions, including Lynch syndrome and familial adenomatous polyposis (FAP)
• Type 2 diabetes
• Being overweight or obese
• Physical inactivity
• Tobacco use and heavy alcohol consumption

If you have any of these risk factors, talk with your health care provider about when and how often you should be screened.

Why is Screening Important?

Colorectal cancer is one of the most preventable cancers through regular screening. It often develops without symptoms in its early stages. Screening can detect precancerous polyps before they turn into cancer and can identify cancer early, when treatment is most effective.

Most adults at average risk should begin screening at age 45 and continue through age 75, based on their provider’s recommended intervals. People with increased risk factors may need to start screening earlier.

What Screening Options Are There?

There are several effective screening methods available. Talk with your health care provider to determine which option would be the best fit for you.

1. Colonoscopy: A colonoscopy allows a health care provider to examine the entire colon and rectum using a thin, flexible tube with a camera. Prior to the procedure, you will need to drink a bowel prep solution to clear the colon of stool. During the procedure, polyps can be removed, helping prevent cancer from developing. For people at average risk, a colonoscopy is usually recommended every 10 years. If polyps are found, more frequent screenings may be needed.
2. Stool-Based Tests: Stool-based tests are convenient, non-invasive screening options that can often be completed at home. These tests check blood or abnormal DNA in the stool that may indicate colorectal cancer or precancerous polyps. The currently recommended test type is needed every three years. If a stool-based test returns a positive result for blood or abnormal DNA in your stool, a follow-up colonoscopy is needed to complete the screening process. A positive stool-based test can suggest the possible presence of colorectal cancer or precancerous polyps, but it does not confirm a cancer diagnosis.
3. Virtual Colonoscopy (CT Colonography): A virtual colonoscopy uses specialized CT imaging to create detailed pictures of the colon and rectum. Prior to the procedure, you will need to drink a bowel prep solution to clear the colon of stool. This screening option is typically recommended every five years for eligible individuals. If abnormalities are found, a traditional colonoscopy is required for further evaluation and usually available on the same day.

Tips for Preventing Colorectal Cancer

While not all cases of colorectal cancer can be prevented, many are linked to lifestyle factors such as physical inactivity, poor nutrition, excess body weight, tobacco use and alcohol consumption. Making healthy lifestyle choices can help reduce your risk.

Consider these steps:

• Incorporate more vegetables, fruits and whole grains into your meals.
• Limit or avoid red and processed meats, sugary drinks and refined grains.
• Find consistent ways to be physically active.
• Avoid tobacco products.
• Avoid or limit alcohol consumption.

Take Action Today

Screening saves lives. If you are 45 or older or have increased risk factors, talk with your primary care provider about colorectal cancer screening. Choosing a screening test and staying up to date with recommended screenings can help detect problems early, when they are most treatable.

GHC-SCW is committed to providing preventive health services. Learn more about our offerings on our website:

• Preventive vs. Diagnostic Care at GHC-SCW
• 2026 Preventive Health Services Flier

Additional Resources:

• Colorectal cancer: Catch it early to help reduce your risk – American Cancer Society
• About Colorectal Cancer – American Cancer Society
• Screening for Colorectal Cancer – Centers for Disease Control

From lake days, outdoor sports and backyard gatherings, Wisconsin summers mean more time spent outdoors. While sunshine can surely boost your mood, too much exposure to the sun’s ultraviolet (UV) rays can harm your skin and increase your risk of skin cancer. Keep reading to learn simple strategies to help you stay safe while enjoying the summer season.

 

The Importance of Sun Safety

About 1 in 5 Americans will develop skin cancer during their lifetime; however, skin cancer is also one of the most preventable cancers (American Academy of Dermatology Association). Most skin cancers are caused by too much exposure to ultraviolet (UV) rays, an invisible form of radiation that comes from the sun, tanning beds and sun lamps.

Sun exposure affects everyone differently, but too much sun may cause painful sunburns, eye damage, an increased risk of skin cancer, skin irritation and premature aging (Food and Drug Administration). The sun’s UV rays can damage your skin in as little as 15 minutes. Being proactive with your skin care habits can help protect you and your loved ones from UV skin damage this summer and beyond.

 

Tips to Stay Safe in the Sun

Spending time outdoors is one of the best parts of summer, but it’s important to protect your skin while you enjoy it. A few consistent habits can help reduce your risk of skin damage, sunburn and skin cancer.

 

1. Check the UV index and plan ahead: The UV index measures the intensity of the sun’s ultraviolet radiation, which varies by location and time. UV rays are strongest during midday hours, typically between 10 a.m. and 3 p.m. Use the EPA’s UV Index Search to see the UV forecast for your location.
2. Apply (and reapply) sunscreen: Find a sunscreen that offers broad-spectrum protection, is water-resistant and has an SPF of 30 or higher. Sunscreen should be applied to all skin not covered by clothing, including your nose, ears, neck, hands, feet and lips. Reapply your sunscreen every two hours OR after swimming, sweating or toweling off. Don’t forget to check your sunscreen’s expiration date, as expired sunscreen is less effective.
3. Seek shade whenever you can: Spending time in the shade is one of the best ways to minimize UV exposure. Trees, umbrellas and outdoor shelters can help prevent harmful UV exposure during these warm summer months. Remember that UV rays can still reflect off surfaces like water, sand and pavement.
4. Wear sun-protective clothing: Proper clothing can act as a barrier against UV rays. Consider wearing lightweight long-sleeved shirts and pants, using a wide-brimmed hat to cover your face and neck, along with sunglasses to protect your eyes.

 

Resources:

Enjoy the outdoors this summer by practicing proper sun safety and sharing this information with others.

• Put your sun safety knowledge to the test with this quiz! Sun Safety Quiz – American Cancer Society
• Practice Safe Sun – American Academy of Dermatology Association
• Sun Safety Facts – Centers for Disease Control and Prevention
• Tips to Stay Safe in the Sun – U.S. Food & Drug Administration

As the Fourth of July falls on a Saturday this year, our clinic hours will not be affected. Should members need care – Urgent Care, Pharmacy, Lab and Imaging at Capitol Clinic will be open during our regular Saturday hours.

Check out our Fourth of July hours in the chart below:

 

Facility	Saturday, July 4 | Holiday Hours
GHC-SCW Urgent Care Clinic at Capitol Clinic	Open 9 a.m. – 9 p.m.
GHC-SCW Capitol Clinic Pharmacy	Open 9 a.m. – 5 p.m.
GHC-SCW Urgent Care Lab and Imaging	Open 9 a.m. – 9 p.m.
All other GHC-SCW Clinics & Administrative Offices: Olin Clinic East Clinic Hatchery Hill Clinic and Pharmacy Madison College Community Clinic Princeton Club West PT/OT Clinic Sauk Trails Clinic and Pharmacy Administrative Building	Closed

 

June is Alzheimer’s and Brain Awareness Month. This month encourages us to support those affected by Alzheimer’s and other brain conditions, learn the signs to look for, and understand how to care for our brains and overall mental health. 

What is Alzheimer’s Disease? 

Alzheimer’s Disease is a degenerative brain disease, meaning it progresses over time gradually and is irreversible. Alzheimer’s is a brain disorder caused by damage to nerve cells in the brain and is the most common cause of dementia. Dementia is the overarching term for loss of memory, problem-solving and thinking abilities that interfere with someone’s daily life. 

Early Symptoms and When to Talk to a Provider 

Some changes in memory and thinking are a normal part of aging. However, it’s important to have regular conversations with your Primary Care Provider, especially if you are having memory issues that are affecting your day-to-day life. Early detection is key to receiving the care and support needed. 

Early Alzheimer’s symptoms typically appear after age 60. In some cases, early signs can appear in the mid-40s, though this is less common. This is known as early-onset Alzheimer’s disease. However, the majority of people with Alzheimer’s are 65 and older. 

Below are some early symptoms to monitor and discuss with a health care provider if someone is experiencing them:   

• Memory loss that disrupts daily life 

• Confusion with time or place 

• Difficulty completing familiar tasks at home, at work or at leisure 

• Changes in mood or personality 

Watch the video below from the Centers for Disease Control and Prevention to learn more about memory loss and the early signs to watch for. 

Memory Loss is Not a Normal Part of Aging 

Healthy Habits for Brain Health  

Small habits can make a difference over time. Working on brain health is important at any age; it’s never too early or too late to support your own and others’ brain health. 

Here are some helpful tips to support brain health: 

• Physical activity – Staying active and engaging in physical activity, such as going on daily walks, not only keeps your body healthy, but it also helps strengthen your mind. 

• Healthy diet – Eating a balanced, healthy diet fuels your brain and body. Nuts and fish are rich in omega-3 fatty acids, which are essential for brain function. Antioxidants in berries may improve communication in brain cells. Leafy greens such as spinach and kale are high in nutrients that help support brain function. 

• Sleep – Getting enough good quality sleep is extremely important for brain health and function. Adults are recommended to get at least 7 hours of sleep per night, but the quality of sleep is just as important as the number of hours. 

• Social connection – Staying connected to people in whatever capacity feels right for you is essential. This can look as simple as going out for coffee with a friend, going for a walk and saying hi to those you pass or making phone calls to loved ones. 

• Mental stimulation – There are many activities and hobbies people can pursue to stimulate their minds. Common ideas include doing puzzles, playing card or board games, reading books, engaging in word and language games such as crossword puzzles, mindfulness and meditation. 

Support for Caregivers 

Being a caregiver or loved one of someone with Alzheimer’s can be hard, especially on mental health. Below are some local and national resources for those in need. 

The Alzheimer’s Association offers a 24/7 helpline for people living with dementia, caregivers, families and the public. Callers can connect with real people who provide information, local resources, crisis assistance and emotional support. 

Memory Screening – If someone is concerned about memory loss, a screening can bring relief. The Wisconsin Department of Health Services has an at-home screening booklet that families can use together. 

The Department of Human Services offers support through the Aging and Disability Resource Center of Dane County. They host events, publish a newsletter, and offer care and support for families and caregivers. 

Alzheimer’s Family and Caregiver Support Program – Wisconsin Department of Health Services offers caregiver support for those caring for loved ones. This includes adult day care, in-home help, support groups, self-care, transportation and more. 

Remember, if you are a caregiver of someone with Alzheimer’s, it’s important to prioritize your mental health and well-being as well. Talk with a behavioral health provider if you need extra support. Check out one of our latest blogs about mindfulness and meditation to help strengthen your mental health while caring for others. 

Awareness, early recognition and support can make a meaningful difference for individuals and families affected by Alzheimer’s and other brain conditions. Taking small steps today, whether through healthy habits or reaching out for help, can support better brain health for the future. 

 

Resources 

10 Early Signs and Symptoms of Alzheimer’s & Dementia | alz.org 

About Alzheimer’s | Alzheimer’s Disease and Dementia | CDC 

24/7 Helpline: 1.800.272.3900 | Alzheimer’s Association

We will implement holiday hours at our clinics and Administrative Building in observance of Memorial Day on Monday, May 25, 2026. Check out the upcoming holiday hours in the chart below:

 

Facility	Monday, May 25 | Holiday Hours
GHC-SCW Urgent Care Clinic at Capitol Clinic	Open 9 a.m. – 9 p.m.
GHC-SCW Capitol Clinic Pharmacy	Open 9 a.m. – 5 p.m.
GHC-SCW Urgent Care Lab and Imaging	Open 9 a.m. – 9 p.m.
All other GHC-SCW Clinics & Administrative Offices: Olin Clinic Capitol Clinic (Primary Care) East Clinic Hatchery Hill Clinic and Pharmacy Madison College Community Clinic Princeton Club West PT/OT Clinic Sauk Trails Clinic and Pharmacy Administrative Building	Closed

 

Group Health Cooperative of South Central Wisconsin (GHC-SCW) announced that Dr. Mark Huth, President and Chief Executive Officer, plans to retire in April 2027 after 20 years of service to the local, non-profit, member-owned Cooperative. Dr. Huth joined GHC-SCW in 2007 as a practicing Family Physician. Over the years, he advanced through several leadership roles, including Clinic Medical Director, Chief of Staff and Chief Medical Officer, before becoming President and CEO in 2015. His journey from practicing provider to CEO reflects a deeply rooted understanding of GHC-SCW’s patients, members, staff and cooperative mission.

“Dr. Huth’s leadership has shaped an important chapter in GHC-SCW’s history,” said Dr. Ann Hoyt, Chair of the GHC-SCW Board of Directors. “He has led with humility, clinical expertise, kindness and a deep belief in the power of cooperative health care. Under his leadership, GHC-SCW has strengthened its commitment to quality, expanded access to care, advanced health equity and remained true to its identity as a member-owned Cooperative.”

During Dr. Huth’s tenure as CEO, GHC-SCW earned national recognition for quality, innovation and member-centered care. The Cooperative was one of only two plans in the nation to achieve a 5 out of 5 Health Plan Rating from the National Committee for Quality Assurance (NCQA) in 2018 and was the highest ranked health plan for quality in the state in 2025 by the Alliance of Community Health Plans (ACHP). GHC-SCW also earned NCQA Health Equity Accreditation, expanded BadgerCare Plus service areas and launched new programs, such as the GHC Foundations Intensive Outpatient Program and a series of Autism Spectrum Disorder (ASD) programs to improve access to much needed behavioral health services in the area.

Under Dr. Huth’s leadership, GHC-SCW continued to show that a local, non-profit Cooperative can lead nationally in health care innovation. From launching a first-of-its-kind health care Experience Guarantee to becoming the first health care organization in the world to adopt Epic’s AI Charting tool into medical practice, GHC-SCW has consistently embraced new ways to improve care for members. The Cooperative also became the first health care organization in Wisconsin to offer organ donation registration directly through GHCMyChart and was among the first organizations to fully expand interoperability through Trusted Exchange Framework and Common Agreement (TEFCA), helping ensure providers have better information to support safer, more connected care.

Beyond innovation, GHC-SCW also strengthened its role as a local community partner during Dr. Huth’s time as President and CEO. The Cooperative continued investing in initiatives that support students, families and community well-being, including celebrating 20 years of partnership with the Foundation for Madison’s Public Schools through the Adopt-a-School Program. As GHC-SCW prepares to celebrate its 50th anniversary in 2026, Dr. Huth’s leadership has helped position the Cooperative for continued service to members and the communities it serves.

Hear about Dr. Huth’s personal reflections on his time at GHC-SCW and the celebration of GHC-SCW’s 50th anniversary.

As both a medical provider and health plan executive, Dr. Huth brought together clinical knowledge, health insurance expertise and cooperative leadership. He has represented GHC-SCW through service with organizations including the Wisconsin Association of Health Plans, Alliance of Community Health Plans, National Cooperative Business Association and Cooperative Network, among others. Through this work, he helped elevate GHC-SCW’s voice in conversations about quality care, health plan innovation, community health and the future of cooperative health care.

Dr. Huth’s leadership has also been defined by his focus on people. Colleagues describe him as a steady, thoughtful leader who helped foster a culture of kindness, growth and continuous improvement. Throughout periods of change, uncertainty and opportunity, including the COVID-19 pandemic, Dr. Huth remained focused on GHC-SCW’s mission: partnering with members and the communities it serves to maximize health and well-being.

“I am incredibly grateful for the opportunity to serve GHC-SCW, first as a primary care provider and later as CEO,” said Dr. Huth. “This organization is special because of its people. Our staff, providers, members, Board of Directors and community partners believe deeply in doing what is right for the people we serve. It has been an honor to help lead a Cooperative rooted in quality, kindness, innovation and the belief that health care is a human right.”

Dr. Huth’s leadership has been recognized beyond GHC-SCW. In 2025, he received Cooperative Network’s Cooperative Builder Award, honoring individuals who have contributed significant time and energy to building and maintaining cooperative heritage. He was also named to the InBusiness Power 100, recognizing influential leaders across Greater Madison and beyond and the Titan 100, recognizing the 100 top CEOs in the state of Wisconsin.

“Dr. Huth’s impact will be felt long after his retirement,” said Dr. Hoyt. “He has helped build a stronger, more innovative and more compassionate Cooperative. As we look ahead to GHC-SCW’s next chapter, we do so with gratitude for his leadership and confidence in the foundation he helped create.”

GHC-SCW’s Board of Directors has begun planning for a thoughtful leadership transition. Additional information about succession planning will be shared as more details become available.

 

May is Mental Health Awareness Month, a time to focus on mental well-being and learn healthy ways to support it. Life can be chaotic and busy, making it important to take time to care for yourself both mentally and physically. 

Mental health affects how we think, feel and behave in our day-to-day lives. Having good, supported mental health helps people handle stress, make decisions, solve problems and stay focused. Another important aspect of good mental health and well–being is that it promotes self-esteem, social interactions and the ability to find meaning in daily life. 

What is Mindfulness and Meditation? 

Mindfulness is the practice of being fully present and aware of your thoughts, feelings and surroundings without judgment. It’s focused on staying in the moment, listening to your breathing, encouraging you to observe your thoughts and feelings and letting them pass, rather than getting caught up in them. There are many ways to practice mindfulness; some include meditation, breathing exercises and intentional movement, such as yoga. These activities and practices can be integrated into your daily activities. 

Meditation is a technique under the umbrella of mindfulness. It is a formal practice aimed at helping people stay in the moment. It urges people to focus on a specific object or thought and typically requires more time and space than other mindfulness practices.  

While these two terms are different, they become intertwined as we ground ourselves and become self-aware in our lives. 

What are the Benefits of Mindfulness? 

Being mindful not only promotes emotional well–being and regulation, strengthens mental health and the awareness of your mind and body, but it also supports the regulation of digestion, heart rate and breathing. Mindfulness reduces stress, anxiety and depression by breaking cycles of overthinking and worry. Increase in positive emotions like happiness and content has also been seen when people implement mindfulness practices into their lives.  

Techniques for Practicing Mindfulness 

Mindfulness can look like many things. You can participate in a mindfulness practice that takes thirty minutes or one that takes thirty seconds. Everyone is different and resonates with a technique that fits their needs and circumstances. 

Many people think of meditation as the main mindfulness practice, and while it’s extremely beneficial, there are smaller, quicker ways to be mindful throughout the day as well. Here are some techniques you can try to be more present and mindful: 

Meditation – There are many different types of meditation people practice, from focusing on breathing to movement-based meditation such as yoga. One of the most common for beginners is Mindfulness meditation, which involves sitting quietly, observing and focusing on thoughts and sensations without judgment. Some people take a mindful-breathing approach, paying attention to their breath to center their minds. There are different ways to follow along with guided meditation practices on YouTube and various mobile options such as the Calm app. 

Journaling is a great way for people to incorporate mindful practices into their lives. You can sit down for one minute and write down what you’re grateful for or take ten minutes to reflect on life moments or things that may be causing stress. Getting stressful thoughts and feelings onto paper and out of the mind can feel very freeing. This is a great, easy mindfulness technique to build into a habit. 

Sensory grounding- This mindfulness technique helps people in stressful moments or situations by focusing on the present. Identify five things you see, four you can touch, three you hear, two you smell and one you taste. This technique helps manage anxiety by keeping you grounded and focused. 

Focusing on Your Senses – Mindfulness can be as easy as slowing down and taking a moment to notice the small things in your everyday life that might otherwise go unnoticed. When taking a bite of food, focus on eating slowly and taking in each flavor. Listen to the bird’s chirping in the morning and the rustling of the wind through the trees. Look at the sunrise or sunset and notice the colors of the clouds and the sky.  

When life is busy, and it feels like time is always moving faster, it’s important to slow down and appreciate the little things. Practicing mindfulness in whatever capacity feels right for each person enhances mental well-being.  

Find more information and mindfulness techniques below. Follow GHC-SCW on Facebook and Instagram for some helpful practices from Behavioral Health Providers this Mental Health Awareness month.  

 

Resources and More Mindfulness Techniques 

Mental Health Awareness Month | SAMHSA 

Mindfulness | Mental Health Foundation 

Mindfulness vs. Meditation 

All 42 Types of Meditation: The Complete List – Meditation Music Library 

6 Reasons Mental Health Is SO Important 

Behavioral Health – Group Health Cooperative of South Central Wisconsin