Prioritize Your Mental Health
Yesterday, October 10, was World Mental Health Day and I think we can all agree that now more than ever, it is extremely important to have tools to support your own mental health and wellbeing.
While awareness around mental health continues to grow and treatment continues to become more accessible, there is still much work to be done to ensure everyone has access to vital resources.
A few of the sobering statistics:
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
Suicide is the 2nd leading cause of death among people aged 10-34
60% of people do not get the treatment that they need for their mental illness
Here are some tools you can use to prioritize your mental health.
Get Help. There is no substitute for professional help and no shame in seeking out the help you need. There are some resources at the bottom of this post you can explore.
Set Boundaries. Whether it is choosing not to engage in an upsetting conversation or getting off social media, do not be afraid to prioritize yourself and your mental health and set boundaries around those things that are most upsetting to you. Media overload (from social media, watching the news, reading articles, etc) can trigger anxiety and stress and have a negative impact on mood.
Get Outside. Being in nature can be extremely soothing and healing.. It calms us and allows us to be more present, while also giving us perspective and 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.
Exercise. 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.
Connect With Others. 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.
Feel Your Feelings. It is not exactly pleasant to feel anger, sadness, grief, or any other emotion that we have labeled as “bad.” But often, bottling up these feelings and avoiding them just makes them stick around longer and prolongs the negative feelings. Try sitting with the feelings that come up and engaging with the emotions instead of avoiding them. You can try journaling or breathing exercises to help you move through them and let them go.
Take Care of Yourself. 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 writing, going for a walk outside, 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.
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.
Resources/Additional Reading
Project Healthy Minds Guide - a comprehensive guide with a number of different resources depending on what you are experiencing
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.
Psychology Today - comprehensive listing of therapists near you
