10 Ways To Keep Your Mental Health In Check
We spend a lot of time finding ways to improve our physical health, whether it be based on diet, exercise, new healthcare studies or even environmental care. While the importance of our upkeep is obvious, it isn’t the whole picture. We tend to forget to check in on our mental health, probably because it is still in the process of liberating itself from society’s little box labeled “taboo.”
The concept of mental health includes how you feel about yourself and others, and how well you manage to deal with said feelings and daily hurdles. While therapists should be considered as essential as primary care doctors, we’re just not there yet. So, if you cannot afford or make time for regular therapy, here are some techniques that will help you check in on and regulate your emotional health.
Put your thoughts on paper. Good, bad, even ugly. Dedicate 5 minutes a day to writing down your feelings, reflections and ideas on the most judgement-free space in the world — a notebook that nobody else has access to. As a bonus exercise, try to end the passage with one thing you’re grateful for. No matter what your mood may be, allow yourself to end on a positive note.
If you’re feeling particularly stressed out or overwhelmed, it’s probably because you’re focused somewhere too far in the future. Whatever task you have at hand, break it down. There’s a step-by-step process that you’ll need to follow to get it done, so really all you need to be focusing on is step one. After you’ve successfully completed step one, you can focus on step two. Stepping back to reflect upon the size of a project should only be done after completion — that way, you can marvel with pride instead of sweating in fear.
Look yourself straight in the eye (mirror, selfie camera, microwave window, etc.) and say one nice thing. Don’t hold back. Keeping your thoughts positive helps keep your feelings positive, especially regarding yourself.
Just kidding. Sort of. Don’t put a cap on it, but do make a list of people you trust. Who can you always call or text when you need to combat loneliness? The judgement-free zone of your social circle. Just having the list will help you feel safe and surrounded, and when you really feel the need to connect with someone, you won’t have to go through your contacts in a panic.
Get those endorphins pumping; they’ll relieve stress and boost your mood. Find something you like to do — don’t jog on a treadmill for an hour if it gives you that death-by-boredom vibe. Explore different classes (spin, pilates, yoga, boxing, HIIT, etc.) in your area (a lot of them offer free trials and then will allow you to talk down membership prices) until you find The One. Scroll through your Instagram explore page (the workout hashtag is gold) to find in-home routines or new ideas for the gym. Go for a walk or a hike. Get creative!
When you’re in the sun, your body produces more Vitamin D, which then increases your serotonin levels. Serotonin makes you feel happy. Plus, many studies show that time spent in nature reduces stress (probably because you’re once-removed from the corporate world).
Sometimes, you just need a break. If you’re in a situation that is causing you to spiral, get out of it, if even for a few moments. Explore different healthy coping mechanisms until you find what works for you (humor, problem-solving, taking a minute to talk it out, etc.) but begin with a simple breathing exercise. Close your eyes, and inhale for four seconds, hold for four, and exhale for four. Repeat 10 times. You’ll be amazed at the difference you feel before and after those two minutes.
Being helpful to others boosts your feelings of self-worth. Add very obvious value to yourself by being genuinely helpful and kind — it seems trivially simple, but imagine the world if everyone did it.
Nourish your body, especially because your brain is in there. Carbs increase serotonin. Protein increases dopamine. Fruits regulate your mood. Omega-3s restore cognitive function. Feed your body, feed your mind.
Lack of proper restful sleep causes a release of stress hormones before anything actually stressful has happened. Starting the day on that foot is a recipe for disaster. Take your screens away from yourself an hour before bedtime. As you cuddle into your little bed cloud, take ten deep breaths, holding as long as you can. Get a diffuser and lavender essential oils for your bedside table. Take a milligram or two of melatonin on particularly tough days.
Don’t wait until you really need this techniques to use them. Practicing them when you’re strong and stable creates a much better habit-forming foundation. Take this advice piece by piece — try something that particularly resonated with you. Add another tomorrow or the next day. Make your own pace. Make your own rules. Love you.
If you or someone you know is struggling with a mental health disorder, visit the National Alliance on Mental Illness website for valuable resources to find help and support, or call the toll-free helpline at 1–800–950-NAMI (6264).
