Taking care of one’s mental health and well-being begins with following these common-sense guidelines.
1. Take care of your basic needs.
Eat regularly and as healthily as possible. Drink water. Make sure you get enough sleep. A body that is well-fed and well-rested will be in better shape to deal with the emotional ups and downs that touch our lives.
2. Exercise.
Walk, run, swim, bike, spin a hula hoop, throw balls for your dog to fetch. Anything that gets your body moving can help elevate your mood. Exercising regularly is associated with the release of positive chemicals in the brain. Be sure to consult your doctor before beginning a serious exercise program.
3. Assess your use of any mood-altering substances or behaviors.
Take an honest look at how much caffeine, alcohol, tobacco, sugar, prescription drugs, or street drugs you use and whether you are oversleeping or overeating. While these substances and behaviors may give an immediate sense of relief to stressful or depressed moods, in the long run they cause more depression and other emotional symptoms. If you feel you may have an addictions problem, seek help. Taking care of harmful habits can free you to focus on improving your mental health.
4. Talk with friends and family.
Reach out for support from people. Sometimes just sharing your worries or concerns can be cathartic. You may find that others have experienced similar feelings or situations and take some comfort in knowing that you are understood.
5. Vent your thoughts and feelings in alternative ways of expression.
Draw a picture, write in a journal, sculpt something out of clay. Pound on a drum, dance in the kitchen, hit a punching bag. Let your feelings out.
6. Be one with nature.
Spending an hour or two in a beautiful, natural setting can be soothing and inspiring. Take a walk through the woods or hike a trail to a scenic view. Get up early in the morning and watch the dew on the grass. Wade a stream or walk in the waves. Plant some daffodil bulbs with your bare hands. Slowing down and taking in the beauty of the natural world reconnects us to our inner selves.
7. Get involved with life.
Take action by joining a committee for an organization or school. Sign up for a karate class or rock-climbing lessons. Finish the photo album you have been putting off. Clean out the shop or linen closet. Doing something for yourself can be empowering.
8. Keep a schedule.
Following a regular schedule as much as possible every day brings stability to your life. Try to eat, sleep and exercise at roughly the same times every day. Life is unpredictable and chaotic in many ways. The more you can make things familiar and predictable, the less anxiety you will feel.
9. Increase your knowledge.
Read books, magazine articles, or web sites related to any special concerns or issues you may be experiencing. Learning from others about how they coped with similar problems can be healing. You may feel less alone in your pain and get some ideas about things you can do to make things easier for yourself.
10. Breathe deeply.
When you are stressed, upset, or overwhelmed, take a moment or two to breathe deeply and slowly. This simple technique can help reduce your anxiety level, and best of all, you can do it anywhere. Learn to meditate or do yoga.