5 Steps To Improve Your Mental Health
DEFINING MENTAL HEALTH
Working with amazing colleagues in mental health-related fields and obviously my own personal experiences, I have learned A LOT. First, mental health encompasses many things, including our emotional, psychological, and social well-being, which determines our emotions and actions on a daily basis. These many factors and the stigma surrounding mental health makes this a complicated topic of discussion. For many, not knowing much about emotional and psychological well-being, or how to cope with certain feelings and stressors, can lead to an internal struggle. Possibly a struggle that can cause psychological warfare contributing to mental illness. This concept has gained a lot of traction in the past few years, and something that I've consciously and continuously made a priority to learn more about. Like I said, working with colleagues, like sports psychologists, and student-athletes who deal with mental health issues following a concussion has exposed me to a lot more than the average person. I do believe that it is critical to have these discussion, not only to break the stigma, but also to better ourselves. Especially now, it's comforting to know that we are not alone in this isolation and we all are having those days where we aren't feeling up to it.
1. ACKNOWLEDGING OUR EMOTIONS
I was listening to a TedTalk a few weeks ago that discussed having emotional courage. Part of that means having the capacity for "emotional agility", which means being honest about how we are really feeling, without sugarcoating it. You may often find yourself hiding your true feelings from other people, but that shouldn't mean that you also hide them from yourself. Doing this, without pushing them aside or judging yourself, allows us to be more resilient, and empathetic to others. Suppressing these emotions can be more destructive than you realize. Internal pain always comes out, and the longer you ignore it, the greater hold it has on you.
2. IDENTIFYING TRIGGERS
When you are able to be honest with yourself about your true feelings, you are better able to identify why you are feeling these emotions. Are you scared because you don't want to be disappointed? Are you anxious because you don't know the outcome? Are you stressed because you don't know the plan? Basically, is the emotion we are having because of something else that can be fixed? I have found that asking myself these questions many times, sometimes just asking myself why, can calm me down.
3. MANAGING DAILY STRESSORS
As someone who has dealt with stress and anxiety, it has always been a priority for me to manage what triggers these emotions on a day-to-day basis. It is easy for my thoughts to spiral out of control when the path is unclear, when I focus on the bad, and when I hold my emotions in. Some things that have helped me are: 1. Having a plan. This allows me to control what I can and let go of what I can't. Not only that, but committing to a routine can also be good for your well-being just remember to be flexible. 2. Acknowledging affirmations. This can be so simple, but I promise it goes a long way. 3. Confiding in the people I trust. You can only bottle up so much until you reach your breaking point. I am so grateful to have friends and family that are good listeners and are able to talk me down when I need it.
4. PRACTICING MENTAL WELLNESS
There are tons of ways to practice mental wellness, no matter what you are going through or trying to manage. Meditating is easily the most talked about mental health practice- even just a few minutes a day can have many positive effects on your attitude and overall mood. Headspace is one of the apps that I have used for stress management through guided meditation. Something unique about them is that they also offer movement and sleep meditation. There is also guided mindfulness for eating, which can be incredibly important, not only in terms of what we are putting into our bodies, but ties back into meditation by inviting us to remove distractions that may distract us. But eating mindfully also means eating right. After college, I started eating fresh foods, plenty of fruits and veggies, and drinking lots of water. We are what we eat, and consuming healthy foods promotes "happy hormones" and gives us nutrients that can help us mentally- enhancing our mood, improving our memory, reducing depression and building self-esteem. All of these things can help us to be more productive, have more meaningful contributions to our life and to others', and reach our full potential... whatever that may be.
5. FOCUSING ON SELF CARE
Of course, "self-care" can mean something different for everyone, but overall, it means taking care of yourself physically, mentally and emotionally. It can be as simple as getting a massage or watching your favorite movie. But true mental self-care takes more practice. For some people, maybe it means taking a few deep breaths every time you are feeling stressed or anxious, keeping a gratitude journal or meditating.
In our very busy lives, not only is it important to slow down, but there is something to be said for how much spending time with, and on, yourself can do for your mind and body. I can't begin to tell you how cognizant you need to be and how much work it takes to get better; it is something that I still actively work on. It's not easy, but it's worth it. My hope is that not only will you take care of yourself, but that you make yourself a priority now and always.