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Brett Ullman


Equipping parents & students on topics like parenting, mental health, and media.

Anyone feel out of control with your mental health? Give me one minute of your time.
When you feel out of control you need to control the controllables.
So today. Sleep. That’s it. Sleep more tonight and this week and this month than you did before.
I really want to say have better quality sleep which for many people you need to start with just being in bed more.
Good quality sleep is the one of those basic foundational building blocks of your life.
Below is some research, some great books and a link to the ring I use called the Oura ring.

Hutson, M. (2020). Why Are We Soooooo Tired? Studies show teens in America aren’t getting enough sleep. Here’s why that’s a problem--and how to fix it. Scholastic Scope, 69(4), 11–14.

Altintas, E., Karaca, Y., Hullaert, T., & Tassi, P. (2019). Sleep quality and video game playing: Effect of intensity of video game playing and mental health. Psychiatry Research, 273, 487–492. https://doi.org/10.1016/j.psychres.2019.01.030

Rössler, W., Angst, J., Ajdacic-Gross, V., Haker, H., Berrouiguet, S., Ujeyl, M., Glozier, N., & Hengartner, M. (2018). Sleep Disturbances and Suicidality–A Longitudinal Analysis From a Representative Community Study Over 30 Years. Frontiers in Psychiatry, 2018, 9, ⟨10.3389/Fpsyt.2018.00320⟩. https://doi.org/10.3389/fpsyt.2018.00320

Title: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success
Author: Shawn Stevenson
Amazon: https://amzn.to/3J7Zope

Title: The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better
Author: Greg Wells
Amazon: https://amzn.to/3QYZ7XA

Title: Eat Move Sleep: Why Small Choices Make a Big Difference
Author: Tom Rath
Amazon: https://amzn.to/3JrkiQz

Oura Ring - https://ouraring.com/

#mentalhealth #sleep #mentalhealthaware #controlthecontrollables #mentalhealthmatters #brettullman
When you are struggling with your mental health you need to control the controllables. One thing that is in your control when you are struggling with mental health is your breathing.
Apps: Calm, Headspace, Breathwork
Heart Breath Mind: Conquer Stress, Build Resilience, and Perform at Your Peak by Dr Leah Lagos
Amazon link: https://amzn.to/3IWyBMq (https://amzn.to/3IWyBMq)
Breath by James Lester
Amazon link: https://amzn.to/3ZNGh9O
Magnon, V., Dutheil, F., & Vallet, G. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-98736-9 (https://doi.org/10.1038/s41598-021-98736-9)
Chen, Y., Huang, X., Chien, C., & Cheng, J. (2017). The Effectiveness of Diaphragmatic Breathing Relaxation Training for Reducing Anxiety. Perspectives in Psychiatric Care, 53(4), 329–336. https://doi.org/10.1111/ppc.12184 (https://doi.org/10.1111/ppc.12184)
Serafim, S. D., da Ponte, F. D. R., Lima, F. M., Martins, D. S., Rosa, A. R., & Kunz, M. (2019). Effects of deep breathing in patients with bipolar disorder. Perspectives in Psychiatric Care, 55(1), 119–125. https://doi.org/10.1111/ppc.12325 (https://doi.org/10.1111/ppc.12325)
Khng, K. H. (2017). A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children.  Cognition & Emotion , 31(7), 1502–1510. https://doi.org/10.1080/02699931.2016.1233095

#controlthecontrollables #mentalhealth #mentalhealthmatters #breathing #mindfulness #mentalhealthtiktoks
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