Mental health is not something to take lightly. Your mental and emotional health is arguably even more important than physical health and hygiene. If you don’t take care of your mind, it’ll be even harder to take care of your body and adapt to other things going on in your life. It can sometimes seem easier to disregard your mental health with statements like “It’s all in my head”, “It’s not as real as a physical illness”, or “Other people have it worse than me, I have nothing to be depressed and/or anxious about.” These are all lies, called cognitive distortions. Mental illnesses are very real and should be taken as seriously as any other illness. Everyone’s lives are different, and everyone has different methods for facing challenges.
While you can’t and shouldn’t be expected to have complete control over your emotions and thoughts, you can learn how to work with them. In the same way, you don’t have control over what mental illnesses you have, but you and you alone are empowered to make the decision to take the first steps toward improving your mental health. You know what you need more than any other person does.
It may seem scary to admit to needing help or needing a change. Saying it out loud may make it more real, whereas before, it was something that could be brushed off or placed on the back burner. However, these feelings are completely normal. No matter what it may seem like, you are not alone in feeling the way you’re feeling. As mental health awareness becomes more normalized, there is less and less stigma surrounding it. Additionally, there is an increasing number and variety of resources available for you to choose from to help suit your needs.
The steps to improve mental health are highly individualized for every person. Some may want to be more independent on their journey, some may desire the help of a counselor or another person in their life, or some combination of strategies. A great first step takes only 5 seconds: admitting you need help. All it takes is 5 seconds of courage to say it out loud to yourself or someone else, and to make the decision to start exploring your options.
Finally, persistence is key during your mental health journey. Even if it feels like things aren’t progressing as fast as you’d like, don’t give up. Change doesn’t happen overnight. Finding a good fit for you and your needs is important.
If you’re ready to make a change but aren’t ready to seek help yet, here is a short list of things you can do every day to start improving your mental health:
1. Practice Gratitude
Practice appreciating the little things in life, whether that be something that made you smile, a conversation you had with a loved one, the sunshine, or even just the fact that you’re alive and breathing. All of these are things to be grateful for, even if they’re things you may take for granted. The key word here is practice.This is not something that will necessarily come easily, especially if it’s not something you are used to doing. Taking this one step at a time and building up the amount of time you spend practicing can be a slow process but is well worth it.
2. Go Outside/Exercise
Turn off the screens, get some vitamin D, and stretch your legs. Several studies have shown that exercise and physical activity are great for increasing positive neurotransmitters in your brain and lowering the negative ones, which help you feel happier. The same goes for vitamin D, which is why seasonal depression occurs so often in the winter when there is less sun. Being outside in general is great for improving energy as well and increasing these positive neurotransmitters. Watch the sunset or sunrise, go stargazing, go for a walk, do something that puts you as far away from screens as possible.
3. Practice Creativity
Doing something creative like drawing, building something, painting, or even coloring is a great way to redirect your focus. It can be something simple or complex, whatever is the most effective for you. This is also something that can be done with friends or by yourself. The world is your oyster!
4. Listen to Music
Listening to music, singing, and dancing are all effective ways to lower your cortisol levels, which are stress hormones, and increase the levels of dopamine, serotonin, and other positive chemicals that make you feel good. Music, especially music with lyrics, can also be a great way to refocus your mind onto something else and away from negative thoughts.
5. Journal
There is no wrong way to journal. Lists, quotes, quick notes, long streams of consciousness, it all counts. Journaling is an ideal way to get all of your thoughts out onto paper, even the ones you may not be able to say out loud. This is also a great way to keep track of your goals, remember things that make you happy, and practice being grateful. Another thing you can track in your journal is what you’ve accomplished throughout the day, week, or however long your goal is to track your progress.
6. Practice Mindfulness
Mindfulness is an increasing awareness of what’s going on around you, your breath, and your thoughts. Praying is a great way to get into a calm headspace and have a conversation. Even if you aren’t religious, doing something spiritual like meditating is a great way to calm your mind, recenter, and redirect your energy and focus. Something as simple as taking a few deep breaths or repeating a mantra to yourself can have the same effect if you don’t want to go as far as praying or meditating.
7. Do Something Nice For Another Person
This could be a complete stranger, a friend, a relative, anyone. It can be the smallest thing, whether that be giving out a compliment, helping someone accomplish a task, volunteering for an organization, or even a simple smile to brighten someone’s day. Helping others feel good is a great way to feel good about yourself, and change the way you see yourself and the world around you.
8. Make Plans For Something Fun
Booking a trip, scheduling time to hang out with friends, or setting up a date are all things that you can plan ahead for and give you something to look forward to. If these things don’t appeal to you, your plans can be as simple as a stop at your favorite store or to watch a movie you like, as long as it’s something you genuinely want to do.
9. Take Time For Yourself
In a world where there is such a heavy emphasis on being productive all the time and having to work long hours to make a living, it can be hard to find time for yourself, especially when you have other responsibilities and commitments. Try to get into the habit of making time for yourself to do something that you truly enjoy, even if it’s only for 5 minutes a day. This could be reading a book, drawing, watching a movie or show you like, going for a walk, playing a game, or something else. It may seem like a lot at times, but this is a great way to improve your mental health.
10. Take Care Of Yourself
Mental health and physical health can often go hand in hand. If your body is unhealthy, oftentimes your mind will be too. Make sure you’re eating healthy, try to minimize substances like caffeine, alcohol, and drugs, get some exercise, and try to get a good night’s sleep. Unhealthy habits can be hard to break, so don’t force it all at once if you’re not comfortable. Baby steps are still steps in the right direction.
This is not a complete list or a formula for automatic growth, and there is no finish line. Doing your best and no more each day is always enough.
If you’re ready to make the first step towards improving your mental health with the help of a counselor, feel free to reach out. We are happy to help and are eager to get to know you and help you on your journey. You can contact us at admin@reallifecounselor.com or 231.622.5800.
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