I’m not a licensed therapist, counselor, psychologist, or psychiatrist but I am a spouse, mother, business woman, and above all else, a human being, so the pursuit of mental health is hardly foreign to me. If you watch the news enough, it could seem like the whole world is falling apart and everyone going mad. Media stations compete for viewership, knowing full well that serial killer stories are deemed more interesting and thus receive higher ratings than feel-good stories so the news is filled with tales of murder, robbery, rape, war, fraud, and deception. It can be hard to get away from the darkness and feel hope for humanity when it seems fewer and fewer people care about their fellow (wo)man each year. Even in our schools, it’s difficult to keep bullies from doing harm and keep those being bullied from fighting back with guns and hate. It’s not hard to see how one’s outlook on life can be bleak.
Add to that one’s personal challenges. You might be having a difficult time financially, with your business, in your marriage, or with your children. You might be in a rough patch where nothing seems to go right and you just can’t seem to catch a break. Perhaps you’re navigating an upsetting, stressful life event such as job loss, bereavement, divorce, or illness. Maybe you’re dealing with all of those things at once and it feels like it’s almost too much to bear. Or perhaps all of your scrolling through social media posts showcasing lavish vacations, near-perfect bodies, happily-married couples, high-achieving children, and job promotions has got you feeling worthless and like a total failure.
Your mental health can swiftly head down a slippery Black Diamond slope into despair if you don’t guard your heart and mind. Just like a baby, your mental health is something you must constantly attend to. It’s not a one and done accomplishment. You must make your mental health a priority and nurture it so you can maintain a positive self-image, meaningful relationships, productivity, and a higher quality of life.
In honor of Mental Health Awareness Month, here are 8 ways you can regularly keep your mental health in check.
- Turn off the news. At the very least, lower your intake. A study by Radua found that those who avoided “too much stressful news” had fewer symptoms of anxiety and depression.
- Stop scrolling social media. The addictive platforms breed comparison and are associated with anxiety, depression, and even physical ailments. If you must use social media, set a timer and abide by it.
- Get off the couch. Physical activity is not only good for your heart and muscles. It relieves stress and releases dopamine, a “feel-good chemical” linked to pleasure.
- Put down the phone. When your eyes are transfixed on your phone, you’re missing out on the beauty of nature, bonding moments with your loved ones, connecting with your co-workers, and the opportunity to just experience the present moment.
- Create moments of relaxation. Get a massage, do yoga, go for a walk, read a book, watch the sun set, drink a hot tea, bird watch. Even a few minutes of mediating a day can do wonders to calm your mind and restore peace.
- Go to sleep. No matter how good that Netflix finale is, it’s not worth watching if it means you won’t get enough sleep. Sleep deficiency is linked to many chronic health problems including anxiety and depression.
- Keep life interesting. Try a new food, restaurant, movie, concert, park, sport, or vacation spot. Take part in a Paint n Sip, escape room, rage room, axe throwing, race, game night, or good cause. Life is meant to be more thrilling than following the same routine every day.
- Eat smart. Refined carbohydrates cause blood sugar fluctuations which can trigger anxiety and make you feel uncomfortably full which prevents other activity. Instead, eat foods that positively support your mood including fresh fruits, leafy greens, beans, most nuts, and omega-3 rich fish.
The media and society in general often work against our mental health, bombarding us with imagery and stories about senseless violence and a lack of humanity. It also likes to define what beautiful is, what happy is, and what successful is, despite how unrealistic those ideals are. That’s why it’s even more important to combat the threats against our outlook and self-esteem by taking steps to consistently and actively maintain our mental health.
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