Mental Health Awareness Month
We often talk about physical fitness, but today we are going to talk about mental fitness. May is Mental Health Awareness Month and while there has been a much-needed increase in the media coverage around mental health, discussions need to continue to be had around this critical issue.
Mental illness is very common in the United States and it is a growing public health issue:
1 in 5 U.S. adults experience mental illness each year
1 in 20 U.S. adults experience serious mental illness each year
1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
50% of all lifetime mental illness begins by age 14, and 75% by age 24
Suicide is the 2nd leading cause of death among people aged 10-34
People with depression have a 40% higher risk of developing cardiovascular and metabolic diseases than the general population.
46.2% of U.S. adults with mental illness received treatment in 2020
I am not a therapist and there is no substitute for getting professional help, but there are some simple things that we can all do in order to improve our mental fitness.
5 - 4 - 3 - 2 - 1 Technique. A tool that can help you ground and bring you into the present moment. It can be especially helpful when you are feeling anxious and can help interrupt negative and unhelpful thought patterns.
Sit quietly and notice:
5 things you can see
4 things you can physically feel
3 things you can hear
2 things you can smell
1 thing you can taste
Move your body. Exercise has been proven to improve people’s moods and studies have shown that exercise can help to improve depression symptoms and is even more effective than antidepressants in some cases. Exercise relieves stress, releases feel-good endorphins, helps take your mind off your worries, and promotes positive changes in your brain such as neural growth and reduced inflammation. And the best part is that you do not have to do a lot of high intensity exercise to see these benefits - just 30 minutes of moderate exercise, 3 times a week has been shown to improve mood.
Get outside. If I could recommend one thing to everyone to improve their mental well-being, it would be to get out into nature. Time and time again, studies have shown how healing and soothing being in nature is. It calms us and allows us to be more present, while also giving us a sense of being part of something bigger. The next time you are stressed or in a bad mood, get outside and let nature work its magic.
Prioritize sleep. Sleep and mental health are closely connected and the relationship goes both ways - sleep impacts mental health and your mental health impacts your sleep. Sleep facilitates the brain’s processing of emotional information and a lack of sleep can severely influence mood and emotional reactivity. Studies have shown that even otherwise healthy people can experience increased anxiety levels after a night of poor sleep. Prioritizing a good night’s sleep can help to improve your mood and have a positive effect on your mental health.
Connect with family and friends. Social connectedness is one of the most important aspects of overall health. People who feel more connected to others have lower levels of anxiety and depression. It is not about having a large number of friends, but instead nurturing and connecting with those close to us.
Take a break from electronics and social media. There is no doubt that technology has had an effect on our collective mental health (especially in children). We are constantly looking at screens and scrolling through people’s highlight reels on social media. Taking a break from electronics and social media can allow you to be more present and will also give you a break from the constant anxiety causing notifications and posts. Examine your relationship with technology and consider doing a brief digital detox.
Practice your favorite activities. What brings you joy? What activities bring you peace? Brainstorm a list of things you can do that make you happy and bring you joy. And then do them. Whether it is meditation, going for a walk, swimming in the ocean, laughing at your favorite tv show, reading, whatever. It is important to prioritize yourself and your own self-care and ensure that you are doing the things that bring you joy.
Don’t be afraid to ask for help. Sometimes we need a little extra help and there is no shame in asking for what you need.
Resources/Additional Reading
Crisis Text Line - immediate mental health support via text - Text HOME to 741741
Coa - a platform that has a number of classes to improve mental well-being, as well as a service to find therapists.
Adverse Childhood Experiences Screening Tool - ACEs are traumatic experiences that occur during childhood that can have short and long term health effects. They are extremely common and you can check out the screening tool here -
Maybe You Should Talk to Someone - my favorite book, about a therapist, her patients, and the human condition. If you haven’t read it yet, you definitely should!
