Tips for Mental Wellness
Mental health matters!
Unfortunently, it is a topic that is often avoided.
May is mental health awareness month! This month, I challenge you to take some time to work on your mental wellness. Far too often we get caught up in the daily grind that we don't realize just how burned out, anxious, exhausted, or down we really are.
I've compiled a list of tips and tricks that have helped me in my journey from mental illness to wellness. I hope some are helpful to you!
Tips for Mental Wellness
1) Give Yourself Some Grace
Self compassion and self praise can go a long ways! Positive self talk leads to positive thinking and behavior.
2) Exercise
Even a quick walk around the block can be a mood booster.
Studies have gone as far as to say that exercise may alter risks associated with suicide. According to the James Kirk Bernard Foundation, regular exercise in patients with suicidal behaviors has resulted in reduced suicidal ideation, chronic pain, and social isolation, while seeing improved stress response, sleep, and self esteem.
3) Eat Healthy Food
According to Sutter Health, sugar and processed processed foods can cause system wide inflammation. This inflammation can cause certain mood disorders, like anxiety and depression.
4) Get Enough Sleep
Sleep helps you process emotional information. If you aren’t getting enough sleep, you aren’t allowing your body the time it needs to cope with with stressful emotions or memories. This makes it difficult to deal with negative emotions and stressors throughout the day.
5) Cut Down On Screen Time and Social Media
While social media can be a great tool to stay conneced with loved ones, too much screen time can lead to health issues. La Amistand Behavioral Health Services recommends no more than two hours of screen consumption a day. Anything more than that can lead to anxiety, depression, self isolation, and can even effect you hormonally by spiking your Cortisol levels.
6) Try Breath Work and Deep Breathing Exercises.
Your brain links certain breathing patterns with different emotions. Breathing is regular and steady when we are happy. When we are stressed or anxious, our breathing usually speeds up and becomes irregular.
Deep breathing in stressful situations can trick your brain into thinking it is in a relaxed state because that is the emotion tied to it.
7) Spend Time with Family and Friends
When you are physically present with loved ones, you create a network of support. It gives you opportunities to share struggles and emotions and keeps you from feeling isolated.
8) Discover How You Best Relax
Maybe it's a massage, or gardening, or even listening to a podcast. Take time to unwind.
9) Ask for Help
You don't have to struggle alone. Mental health professionals are there for you when you need them most!
10) Medicate if Needed
Mental illness is just that. AN ILLNESS. There is no shame in medicating if that is what you and your doctor decide is right for you.
Don't struggle alone. Need help? Here are some resources for you.
Suicide & Crisis Lifeline: 988
American Foundation for Suicide Prevention: https://afsp.org/
North Dakota Health and Human Resources: https://www.hhs.nd.gov/behavioral-health/mental-health
***I am a licensed massage therapist, not a counselor. If you are experiencing mental health issues, or suicide thoughts, please reach out to one of the resources listed about. These tips are ones that have helped me personally, but likely won’t work for everyone.***