Mental Health

Mental Health and the Cowe Team

Taking care of your mental health is just as important as taking care of your physical health. Oftentimes, it gets overlooked and falls to the wayside, resulting in feeling overwhelmed and exhausted. It’s important to prioritize and develop healthy habits to promote your mental well-being.

At Cowe Communications, we take our mental health seriously. The #CoweCrew shares some of our routines and habits to stay focused, well-balanced, and mentally healthy.

Miri Rossitto, CEO: Seven to eight hours of sleep every night will change your life. Prioritize sleep and create an environment that is clean, clear of clutter, and dark – can’t see your hand in front of your face kind of dark. It took me three months to really make this a habit and I will never go back to my anxious sleepless ways again!”

Nicola Staples, COO: “Regular exercise, particularly yoga, and Pilates, really help clear my mind of clutter, reduce stress, and make me feel positive. Engaging in daily bouts of fresh air and getting vitamin D on walks with my dog has also been really helpful. I’ve noticed that it boosts my mood, and makes me feel less overwhelmed, happier, and more energetic. And since I love food, planning my meals and having something to look forward to, whether it’s cooking at home, ordering takeout, or going out to a restaurant, gives me a sense of structure, while also bringing enjoyment to my daily life. Plus, something that I have been doing for years is reading a novel before going to sleep at night, this has been a great way for me to unwind and relax my mind, helping me to sleep better and wake up feeling refreshed.”

Ryan Rossitto, CIO: “I like to decompress in front of my favorite TV and take long walks with my wife. Doing nothing on the weekend is a favorite as well.”

Alex Garafalo, Director of Design: “When I am mentally healthy, I am also physically healthy. It’s important for me to stay active and spend time outdoors so that I can have a clear, creative mind. If I am not at my desk, you can likely find me playing or coaching softball. When I am on a field, I do not think about anything but the game – it’s my own form of meditation!”

Ashley Rowe, Graphic Designer: “I prioritize my mental health by going to therapy, taking my medication, exercising at least 3x a week, creating supportive relationships where I can safely share my feelings, prioritizing a creative practice, and getting enough sleep each night.”

Astrid S., Social Marketer: “I am a sleep enjoyer. Intentional rest and naps do wonders for my mental health. Breathing exercises like the 4-7-8 technique help when anxiety and stress are at an all-time high. I have also invested time in figuring out where my professional and personal boundaries are. How much work can I actually do to the best of my ability? Do I have the headspace to be present during the weekend with my friends or loved ones or do I need a little R&R? It is also often very helpful to let myself feel my feelings. To be angry or cry or laugh or whatever it may be, helps to release emotions and make room for those emotions on a consistent basis.”

Danrochelle Yumul, Communications Specialist: “Carving out time to read, going to the beach, and taking time out for some ‘me’ time helps me unwind and take care of my mental health. During a hectic day, I take mini breaks–a quick walk outside, hitting the pause button with a cup of coffee or playing time to play with our dog, Lucky. Hanging out and having adventures with my family and spending time with friends also helps maintain my mental and emotional health.”

Ian Fish, Multimedia: “My techniques for maintaining my mental health are, I think, pretty common. Like most people who work in creative fields, I tend to overthink a lot so I just practice slow breathing, walking the dog or (if I really must) do some exercise. 

What may not be so common, and it works great for me is logic/critical thinking. I honestly thought this approach would be more widespread, but it basically comes down to this

Isabella Lagemann, Intern: “When I struggle with a bad day, my favorite thing is to take some me-time and do my favorite activities. First, I always like to make myself a cup of tea—my favorite is butterfly pea flower tea—and watch old childhood TV shows or funny movies. I like to either do this while relaxing in the sun or cozying up in bed. Of course, my mental health day also consists of doing a mini spa day, where I do a manicure or pedicure, skincare, and try to take care of myself in whatever way I can. It’s never a bad thing to take time to relax and do whatever you want to calm down and feel refreshed. 

Lindsey Sine, Director of Marketing: “Focusing on my mental health has grown more and more important to me, and I try to consistently learn new habits that can make an impact. Keeping to a consistent routine of exercising and eating well is a huge priority for me. Spending time in person with friends, while becoming much less involved on social media has also made all the difference, and of course, stopping to pet every dog I see doesn’t hurt either!”

Robyn Richardson, Photographer: “Working out!!!!! Like a real, physical workout is best. If time is tight or I’m not in “gym mode”, then a simple walk out in the sunshine and fresh air does wonders for me. Also yoga! 

When I get overwhelmed with work deadlines, the proverbial “to do list”, etc….it usually means I need to clean up my desk. I end up with sticky notes EVERYWHERE and that adds to the chaos and brain clutter. If I clean off my desk, it helps my sanity!

Also, making sure that I take at least ONE FULL DAY OFF every week. Two days off is better, but I make sure I get one and that helps dramatically!”

Savannah Patronete, Director of Business Development: “Deep, mindful breaths foster relaxation and enhance oxygen flow to the brain which helps alleviate anxiety and stress. Maintaining proper posture through mini stretch breaks minimizes tension and discomfort. The unquestionable power of music is also a therapeutic tool for mood regulation and stress reduction. Furthermore, I find eating (dark) chocolate promotes a sense of happiness and overall mental health improvement.”

Savannah “VDK” van der Keyl, Client Relations Manager: “In a nutshell – therapy, community (friends & family), physical health, and making time for myself with things/activities I enjoy! I have therapy every other week and it has been such a game changer for my mental health because now, when anything stressful happens or if I feel anxious, I have the security of knowing there’s a place where I feel comfortable to talk it out or confront it if needed. 

My community is also SO important to me! I know I would go absolutely insane if I didn’t spend time with the people I love, whether it’s game nights, facetimes, grabbing a meal together, taking trips together, or simply checking in on each other when we can…it’s a big part of my wellness. Another big factor for me is my physical health; I fell in love with boxing over the pandemic and I noticed such a shift in my mental health when I started going multiple times a week, and now I can’t live without it. I really appreciate that boxing forces me to leave everything else out the door and focus only on the present moment (and not get hit! ?). Lastly, I really try to make sure that I take time for me, which looks different week by week. Sometimes, I know I need to have a day where I am a blob of nothingness and just watch mindless TV. Other times, it could be reading, going to the movies by myself, listening to my favorite podcasts while out for a walk, taking a new class/learning a new skill, or just grabbing a yummy coffee and hitting up the thrift stores.”

By sharing our habits and strategies in maintaining our mental health, the #CoweCrew hopes to encourage others to develop healthy habits and improve their mental well-being. Remember: taking care of your mental is a journey. It’s important to be kind and patient with yourself along the way.