“What can I do right now to improve my mental health?” You may have asked yourself this more than once. Life comes at you fast, and some days can feel like a real uphill battle.
Sometimes external things like traffic, a difficult coworker, your significant other, finances can leave you feeling run ragged. Other things become internal stressors, like anxiety, depression, and excessive stress itself.
Internal battles can be stressful and scary, and sometimes they can leave us drained and feeling flat.
Happy and fun feelings aren’t always spontaneous. One thing you should always remember: Keep on doing things you enjoy, even if they feel like hard work. Keep in touch with friends. Meet them for dinner. Keep up with all your favorite movies and shows.
Mental illness often robs you of your “enjoying life” skills. But the good news is, it never has to be permanent. You have to relearn how to do it from time to time. Eventually, things will normalize and you can go back to feeling like yourself again.
There are no magic bullets to immediately relieve depression, stress, or anxiety. But, Mental Health Awareness month is just around the corner, so what better time to pick up some powerful new habits? Let’s walk through some things you can do RIGHT NOW to improve your positive outlook and boost your state of mind:
Get your body movin’.Exercise boosts your endorphins (feel-good chemicals), and over time, it can sustain your good moods longer. It helps you reprogram your brain into positive patterns.
Again, start simple… just walking for 45-60 minutes or so a few times a week will be enough to help you feel accomplished and good about yourself.
Be good to yourself. Speaking of your body, make sure you are:
Getting adequate sleep every night (6-8 hours). To help with this, go to bed and wake up at the same time every day and avoid naps. Get your computer and TV out of your room. Before long you’ll notice your sleep improving.
Avoiding smoking and drinking
Eating a balanced diet and minding portion sizes (stay away from junk food, and go for foods rich in omega-3 fatty acids like fish, as well as foods rich in folic acid like avocado and spinach). If you binge eat or overeat when you’re feeling anxious or depressed, getting a better handle on your eating will help you feel better about yourself.
Set some S.M.A.R.T. goals. Depression leaves you feeling like you’re worthless and can’t do anything right. Prove that negative self-talk wrong. Start with small S.M.A.R.T. goals like cleaning and organizing your desk, cleaning out your car, fixing or building something as a hobby.
A S.M.A.R.T. goal is:
Time-bound. (e.g., “I will clean out my car (or organize my desk), and vacuum it this Saturday afternoon at 3 p.m.”)
As you get better and gain momentum, you can start tackling more challenging things. Make a game out of it.
Say “No!” to negative thinking. In your struggles with anxiety and/or depression, much of the battle is mental, and you’ll learn that to win, you need to reprogram the way you think about yourself. Whenever you immediately jump to the worst-case scenario in your head or keep thinking about what a failure you are… You’re a fighter, right? Learn to recognize and logically challenge each one of those thoughts for what they are: just passing thoughts. You’re under no obligation to believe every single thought that passes through your mind.
What evidence do any of these thoughts have, anyway? Over time and with practice, you’ll get in a more consistent habit of sending those negative thoughts off running. And you’ll be in better control of your self-image.
Get yourself into a routine. Depression is often described as the result of feelings of helplessness and despair. You don’t know what to do, and what’s worse, you don’t even know if you care enough to keep on trying. You feel a lack of meaning, purpose, and structure. You feel out of control. If you’re feeling depressed, nothing will help you get more of a grip on your day than getting into a gentle routine to help you feel like you’re in the driver’s seat.
Take on new responsibilities. When you are feeling anxious or depressed, your first inclination might be to turn and hide inward, avoiding other people, the outside world, and life in general. Resist this temptation. Get engaged with life by involving yourself with daily responsibilities.
Volunteer in your community.
Get a new job, even if it’s just part-time.
Sign up for some online classes.
New responsibilities will give you a sustained sense of accomplishment, self-esteem, and worth.
Try something new. Get yourself out of the rut you feel you’re stuck in when feeling anxiety or depression, even if you have to push yourself a bit. Check out an art exhibit. Go to the library and find some interesting books to read. Take an online class to learn a new language. You’ll start seeing how interesting life really is.
You will want to touch base with your doctor if you’re thinking of taking some new dietary supplements like magnesium, Vitamin C, St. John’s Wort, or Vitamin B12. This goes double if you’re already taking medications.
Keep in mind that these things can help you right away, and over time, can develop into healthy habits. They will not cure serious depression and anxiety by themselves. For help with severe depression and/or anxiety, be sure to consult with a mental health professional.
What is the latest regarding your mental health? Always remember that it is very treatable and manageable. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.
/wp-content/uploads/sol-logo-2.jpg00Jonathan W. Crowell/wp-content/uploads/sol-logo-2.jpgJonathan W. Crowell2019-04-25 11:40:542020-01-16 22:20:507 Things You Can Do RIGHT NOW to Boost Your Mental Health... Naturally