Wellness
22 Simple Mental Wellness Tips That Therapists Recommend
According to the World Health Organization, mental wellness is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.
But sometimes when circumstances are overwhelming and are persistent, you’re thinking, mood, and behavior could be affected. Mentalhealth.gov states that many factors contribute to mental health problems, including:
- Biological factors, such as genes or brain chemistry
- Life experiences, such as trauma or abuse
- Family history of mental health problems
Once all three things are crashing in around you it’s hard to see the light at the end of the tunnel. If you are reading this and need help NOW here are some numbers to call:
National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or Live Online Chat.
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals.
SAMHSA Treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727)
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 8 a.m. to 8 p.m. EST.
If you don’t feel this is an emergency talk to your primary care doctor or another health professional about mental health problems. Ask them to connect you with the right mental health services.
When life does crash in around you having an “emergency plan” in place could be your saving grace. Jude Miller Burke, Ph.D., a business psychologist and author of The Adversity Advantage. “When a bad time then comes, you are more prepared. Practicing good mental health habits before you feel distressed is like putting money in the bank for the bad times,”
The following tips are not a substitute for professional help, but if you’re looking for mental health advice that you can start acting on immediately these tips may help you. These tips are from professional therapists and were published by Self.com and Talkspace.com
1. Replace negative thoughts with positive ones.
When negative thoughts are flooding your mind, have positive thoughts close by so you can start meditating on positive thoughts.
Psychologist, Dr. Jennifer Mulder states when automatic negative thoughts (ANTs) take a toll on your mental health: they trigger a cascade of biochemical reactions and emotions that adversely affect how you feel and behave. Have you ever stepped into an ant bed?!! Let’s just say this is a great analogy of (ANTs).
If you are hearing “I can’t do this.” Replace it with “I’ve got this and I can do this.” If you are hearing “I’m just a burden to everyone.” Replace it with “I am strong, fit, smart and nice.” If you are hearing “I am unworthy.” Replace it with “I am amazing and I love who I am.”
2. Write your thoughts down.
Take five minutes or so a day to write down your thoughts, feelings, or ideas. This is helpful if you want to keep track of changes in your moods or behavior over a period of time. But it can also just be a place to work through something in a private, safe space—something that you may not feel comfortable in sharing with others.
Some thoughts to get started writing: Don’t worry about grammar or spelling. This is just for you. Stick with it. At first writing about an upsetting experience may be painful, but over time it can help you get past the upset. Keep in mind, though, that if yours is an especially disturbing event, like rape or domestic violence, you might want to do this with a professional.
3. Daydream.
Imagine yourself someplace relaxing. Some place that makes you feel happy and free. Find a quiet place, or just close your eyes at your desk, and allow yourself to daydream for five minutes. Make your daydreams as vivid as possible. Imagine what things smell like, what they feel like. What sounds do you hear?
4. Have Faith.
Research has proven having faith in something bigger than you has shown: people who meditate and pray have increased activity in a “feel-good” area of the brain. People with strong religious beliefs recovered faster from heart surgery than people with weaker faith.
The research went on to prove: people who didn’t attend religious services died significantly younger than those who attended more than once a week
Why the connection between spirituality and health? It seems spirituality cuts the stress that so often triggers disease.
5. Try Meditation.
You’ll be amazed what five minutes of meditation can do for your overall sense of well being. That’s it, five minutes. Start with five minutes of focusing on your breathing. As you begin to reap the benefits you’ll want to meditate longer. It’ll improve your physical and emotional health. You’ll not only be able to relax immediately when you’re feeling stressed, you’ll begin to manage stress much better.
Next time you’re feeling overly anxious or stressed go find a quiet place where you can be undisturbed for five minutes. Sit down so you’re comfortable, on a chair or on the floor, whichever works best. Close your eyes and simply focus on your breathing. As thoughts come into your mind, and they will, don’t judge them or react, simply set them aside and continue to focus on your breathing. You’ll feel so much better – instant relaxation.
6. Be Thankful.
If you’re feeling stressed or fearful, stop your anxiety-ridden thoughts and think about five things you’re thankful for. Think about what brings you joy, about the good people in your life, think about what makes you feel happy and good. Sometimes simply be thankful about all that you have that’s good can help make the things that are stressing you seem quite insignificant.
7. Move Your Body.
Exercise is a known stress reducer. And it doesn’t have to be a killer, fat burning intense workout. 30 minutes of walking, bicycling or yoga has the same effect. It helps your body’s systems optimize so you can manage stress better. Also, exercise releases endorphins which are natural feel good hormones.
8. Have a Support List.
A support list of friends and/or family is a major factor when we being overwhelm with circumstances. Social support is the positive support you receive from family, friends, and the community. It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health. Having a list of people you can get in touch in times of need, gives you a safety net.
9. Camping Out on Negative Thoughts? Camp Out on Grateful Thoughts.
It’s tough to think of anything else when you’re actually distressed or mentally shut down, so this workout is primarily about striking time out and changing your focus.
According to Yale’s Center of Emotional Intelligence “Gratitude is a state of mind that arises when you affirm a good thing in your life that comes from outside yourself, or when you notice and relish little pleasures. Though some people and things are clear blessings, this state of mind doesn’t actually depend on your life circumstances. Whether it’s the sight of a lovely face or a tasty bite of food or good health, there is always something to be grateful for. Even bad experiences at least teach us something. And gratitude is not just a feeling outside your control that arrives willy-nilly. It’s more like a radio channel: you can choose at any time to tune in.”
10. Laugh.
It is often
said that “Laughter is the best medicine,” and it’s true! Laughter releases
stress, improves your mood, boosts immunity and can even relieve pain. There are
tons of YouTube videos that are hilarious or view a comedy TV show or movie.
11. Sing!
Sing in the shower, sing to the radio in your car just sing! It’s good for you. According to an article written by Stacey Horn for Time on Aug. 16, 2013, The elation from singing may come from endorphins, a hormone released by singing, which is associated with feelings of pleasure. Or it might be from oxytocin, another hormone released during singing, which has been found to alleviate anxiety and stress. Oxytocin also enhances feelings of trust and bonding, which may explain why still more studies have found that singing lessens feelings of depression and loneliness.
12. Self-care Plan.
Everyone has certain things or coping mechanisms that give them a boost when they’re feeling blue. Have a self-care plan ready to go, so you have something to look forward to. Maybe it’s taking a hot bubble bath, watching that an old movie, getting together with some friends, baking cookies or whatever. Just make sure whatever it is, it’s accessible when you really need it.
13. Don’t Take Your Emotions Too Seriously.
Usually when everything comes crashing in it is a combination of many things going on in your life right now. Try to separate emotions, circumstances and your mood. Look at step #2 if you did write something down for the day your emotions are just a part of the equation. They are real but they are fluid, they will change.
14. Dialogue With Yourself.
The meaning of dialogue is to take part in a conversation or discussion to resolve a problem. We all have that “inner voice”, you know when you talk to yourself. And most of the time that inner voice is your biggest critic.
David Klow, licensed marriage and family therapist says “Learning to have a reassuring and soothing inner voice can make a big difference in improving your mental health.”
So when your “inner voice” is having a monologue (a one way conversation) start answering that “inner voice” with how you would give advice to a good friend. Proverbs 27:9 (AMPC) says “Oil and perfume rejoice the heart; so does the sweetness of a friend’s counsel that comes from the heart.”
15. Go There.
What if? If you’re having anxiety and worrying about a worst case scenario in your life “go there” and a make up a plan if it does happen.
16. Have a Healthy Diet.
You are what you eat, foods can affect your mood. Every meal we consume affects our psychological health. The results are tiny, however they can build up as part of a healthy diet regimen. For example, particular sorts of diets can aid people handle anxiety. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content. Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.
17. If You Drink Alcohol, Try to Drink Less.
Alcohol is a depressant, interferes with the brain’s communication pathways, and can affect the way the brain looks and works. Alcohol affects your mood, emotions and sleep. During this time you may want to limit your intake.
18. Sweet Z-z-z-z-z’s.
Quality sleep is a crucial part of your mental health, but it can be especially hard to come by when you’re struggling with anxious or depressed thoughts. So do everything you can to try to quiet your thoughts before you get into bed.
You’re going to solve anything overnight, press pause on your thoughts and trying to get a solid night of sleep before diving back into things. That might include writing down anything you’re worried about so that you can get back to it tomorrow—and stop thinking about it now.
Have a routine, like reading before bedtime…not on your phone and try to go to bed at the same time each night.
19. Have Some Social Interaction.
Even introverts, as well as individuals with social stress and anxiety, need at least a little social interaction to be emotionally healthy and balanced, having relationships or simply talking with individuals periodically can make a big difference. If you are missing a degree of social interaction, consider joining one of the following communities and groups: A networking, professional, or meetup group based on a common skill or interest, a religious community, a form of group exercise, including team sports or group therapy.
20. Volunteer.
Volunteering can improve mental and physical health, the satisfaction of doing something for other people is invaluable. It can also be an opportunity to practice gratefulness. There are hundreds of opportunities for volunteering. If you want something guaranteed to improve your mental health, volunteering with an animal rescue or shelter.
21. Know Who You Are.
When people know who they are and what they love, it’s easier to for them to find sources of good mental health. If you are an introvert you get recharged by being along, if you are an extrovert you get recharged by being with others. Choose activities that correlate with your personality traits helps retain a mental health balance.
22. Think About What You Want, Not What You Should Be Doing.
Try to constantly think about what you want. Put your desires first and worry about the “should” later. Even if you can’t always do what you want, simply asking yourself is part of practicing good mental health. “Should” is about appeasing other people. That won’t bring happiness or peace.
How to Practice Good Mental Health
If you try even one of these tips, you’ll be practicing good mental health. To feel even better, start adding more of them to your lifestyle and see what fits. Good mental health can become part of who you are and what you do, not only something you obtain.
Featured
Party’s Over: Unraveling the Mystery of Hangxiety
“Hangxiety” is a term used to describe the feelings of anxiety, unease, or nervousness that can occur during or after a period of heavy alcohol consumption, particularly during a hangover. While it’s not a formal medical term, it does reflect a real phenomenon experienced by many individuals.
The science behind hangxiety involves several factors:
- Alcohol’s Effects on Neurotransmitters: Alcohol affects the levels of neurotransmitters in the brain, including serotonin and gamma-aminobutyric acid (GABA). Serotonin is a neurotransmitter associated with mood regulation, and alcohol can temporarily increase serotonin levels, leading to feelings of relaxation and euphoria. However, as alcohol levels decline, serotonin levels may drop, contributing to feelings of anxiety and dysphoria.
- Alcohol Withdrawal: Hangxiety can also be a result of alcohol withdrawal symptoms experienced during a hangover. As the body processes alcohol and its effects wear off, individuals may experience symptoms such as sweating, trembling, increased heart rate, and feelings of anxiety.
- Disrupted Sleep: Alcohol consumption can disrupt sleep patterns, leading to poor-quality sleep or difficulty falling asleep. Sleep disturbances can contribute to feelings of anxiety and irritability the following day.
- Dehydration and Electrolyte Imbalance: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. Dehydration, along with the loss of electrolytes such as potassium and magnesium, can exacerbate feelings of fatigue, weakness, and anxiety.
- Impact on the Amygdala: The amygdala is a region of the brain involved in processing emotions, including fear and anxiety. Chronic alcohol consumption can affect the function of the amygdala, potentially leading to heightened anxiety responses.
- Psychosocial Factors: Hangxiety may also be influenced by psychosocial factors such as individual personality traits, coping mechanisms, social environments, and the presence of underlying mental health conditions.
It’s important to note that while alcohol may temporarily alleviate feelings of anxiety in the short term, excessive or prolonged alcohol consumption can exacerbate anxiety and contribute to the development of anxiety disorders over time. If hangxiety or alcohol-related anxiety becomes a frequent or concerning issue, seeking support from a healthcare professional or mental health provider is advisable. Additionally, practicing moderation in alcohol consumption and prioritizing self-care strategies such as adequate sleep, hydration, and stress management can help mitigate hangxiety and promote overall well-being.
Featured
Your Fork: Friend or Foe to Your Feelings
Ever experienced a sudden shift in mood after indulging in your favorite comfort food? The connection between what we eat and how we feel is a complex yet fascinating one. In this article, we delve into the intriguing world of how certain foods can significantly impact our emotional well-being.
Get ready to uncover the science behind why that bowl of leafy greens or decadent square of dark chocolate might just hold the key to a brighter, more balanced state of mind. From exploring the gut-brain connection to discovering the power of mood-boosting superfoods, embark on a journey that promises insights, strategies, and a newfound appreciation for the profound influence our diets have on our overall happiness.
The Gut-Brain Connection: How Your Digestive System Impacts Your Mood
Our digestive system is not just responsible for processing food; it also plays a crucial role in shaping our mood and emotional well-being. The gut-brain connection, known as the enteric nervous system, communicates bidirectionally with the central nervous system, influencing our thoughts and feelings. Research suggests that a healthy gut contributes to better mental health by producing neurotransmitters like serotonin and regulating inflammation.
Furthermore, disruptions in gut health have been linked to conditions such as anxiety and depression. By nurturing our gut with probiotic-rich foods like yogurt, kefir, and kimchi, we can support a flourishing microbial ecosystem that positively impacts our mood. Maintaining a balanced diet with plenty of fiber from fruits, vegetables, and whole grains is key to promoting gut health and fostering a harmonious relationship between our digestive system and brain.
Serotonin and Dopamine: The Happy Hormones
Serotonin and dopamine are neurotransmitters known as the “happy hormones” due to their role in regulating mood and emotions. Serotonin helps to promote feelings of well-being and happiness, while dopamine is associated with pleasure and reward. Both play a crucial role in maintaining a positive outlook on life.
Consuming foods that support the production of serotonin and dopamine can have a direct impact on your mood. Foods rich in tryptophan, such as turkey, nuts, and seeds, can boost serotonin levels. Meanwhile, dopamine production can be supported by foods high in tyrosine, like bananas, avocados, and eggs. By incorporating these nutrient-rich foods into your diet, you can enhance your brain’s ability to regulate mood and experience greater emotional resilience.
Foods That Boost Your Mood: A Guide to Nutrient-Rich Options
When it comes to enhancing your mood through food, incorporating nutrient-rich options can make a significant difference. Foods high in omega-3 fatty acids, such as salmon and walnuts, have been linked to lower rates of depression and anxiety. Additionally, dark leafy greens like spinach and kale are packed with magnesium, a mineral known for its calming effects on the nervous system.
Include vibrant berries in your diet for a dose of antioxidants that can combat oxidative stress and inflammation in the body, ultimately benefiting your mental well-being. Legumes like lentils and chickpeas provide a steady source of energy due to their high fiber and protein content, helping stabilize blood sugar levels and prevent mood swings. By prioritizing these nutrient-dense foods, you can nourish both your body and mind for optimal emotional health.
Mindful Eating: How Slowing Down Can Improve Your Emotional Well-Being
Embracing the practice of mindful eating involves savoring each bite, appreciating the flavors and textures, and truly engaging with your meal. By slowing down and paying attention to what you are consuming, you can enhance your emotional well-being. When you eat mindfully, you are more likely to make healthier food choices, leading to a positive impact on your mood and overall outlook on life.
Take a moment to pause before diving into your meal. Notice the colors on your plate, inhale the aromas, and chew slowly to fully experience the taste sensations. Mindful eating not only nourishes your body but also nourishes your soul. It allows you to cultivate a deeper connection with food and promotes gratitude for the sustenance it provides. Let each meal be a moment of mindfulness and self-care, bringing joy and contentment to your daily routine.
Hydration and Mood: The Surprising Link Between Water Intake and Emotions
Water, the elixir of life, not only quenches your physical thirst but also plays a crucial role in regulating your mood. Dehydration has been linked to increased feelings of anxiety, fatigue, and irritability. Studies suggest that even mild dehydration can negatively impact cognitive function and mood stability.
Ensuring adequate hydration levels throughout the day can enhance your overall well-being, leading to improved focus, concentration, and a more positive outlook on life. By simply sipping on water regularly, you are not just nourishing your body but also uplifting your spirits. Remember, staying hydrated is not just about maintaining physical health; it’s about nurturing your emotional wellness too.
The Power of Superfoods: Incorporating Mood-Boosting Ingredients Into Your Diet
Superfoods are nutrient-dense ingredients that can positively impact your mood and overall well-being. Incorporating these powerhouse foods into your daily diet can provide a natural boost to your mental health. Foods like berries, leafy greens, fatty fish, and nuts are rich in antioxidants, omega-3 fatty acids, and vitamins that support brain function and help regulate neurotransmitters linked to mood.
By including superfoods in your meals, you not only enhance your physical health but also uplift your spirits. Imagine starting your day with a vibrant smoothie bowl packed with colorful fruits and seeds, or enjoying a nourishing salad loaded with avocado and quinoa for lunch. These delicious choices not only nourish your body but also feed your soul, leaving you feeling energized and emotionally balanced.
Meal Planning for Better Mental Health: Strategies for Creating Balanced and Nourishing Plates
Creating balanced and nourishing plates is essential for supporting optimal mental health. Start by incorporating a variety of colorful fruits and vegetables to ensure you are getting a wide range of vitamins, minerals, and antioxidants. Aim to include lean proteins such as chicken, fish, or tofu to support neurotransmitter function and stabilize blood sugar levels.
Additionally, don’t forget to include healthy fats like avocados, nuts, and olive oil in your meals. These fats are crucial for brain health and can help improve cognitive function. Lastly, consider portion control and mindful eating practices to savor each bite and appreciate the nourishment you are providing your body. By taking the time to plan balanced meals, you are not only supporting your physical health but also enhancing your mood and overall well-being.
Building Healthy Habits: Small Changes That Can Make a Big Difference
When it comes to improving your mood through diet, incorporating small but consistent healthy habits can have a profound impact on your overall well-being. Start by adding colorful fruits and vegetables to each meal, aiming for a variety of nutrients that support brain health. Swap sugary snacks for handfuls of nuts or seeds rich in omega-3 fatty acids, known for their mood-boosting properties.
Additionally, prioritize mindful eating by savoring each bite and paying attention to hunger cues. Setting a regular eating schedule can help stabilize blood sugar levels and prevent mood swings. Remember, building healthy habits is about progress, not perfection—celebrate every positive choice you make towards nourishing both your body and mind.
As we conclude our exploration of how certain foods can impact our mood, it becomes evident that our dietary choices play a crucial role in our emotional well-being. By understanding the intricate relationship between what we eat and how we feel, we empower ourselves to make informed decisions for a healthier mind and body.
By incorporating nutrient-rich foods, practicing mindful eating habits, and prioritizing hydration, we can cultivate a positive environment within ourselves that promotes mental clarity and emotional stability. Remember that small changes in your diet can lead to significant improvements in your overall mood and quality of life. Embrace the power of food as a tool for nourishing not just your body, but also your soul.
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Finding Joy and Strength in Your Recovery Journey This Holiday Season
The holiday season can be a time of joy and celebration, but for those who are on a recovery journey, it can also bring unique challenges. Whether you are recovering from addiction, mental health issues, or any other form of personal struggle, the holiday season may intensify feelings of loneliness, triggers, and emotional vulnerability. However, it’s important to remember that amidst these challenges lies an opportunity for profound growth and transformation.
This holiday season can also be a time of deep reflection and healing for those on a recovery journey. As the year draws to a close, it presents an opportunity to look inward, assess our progress, and find solace in the process of growth and transformation. It is during this seasonal transition that we have the chance to embrace our vulnerabilities, acknowledge our achievements, and pave the way for a brighter future.
Amidst the glittering lights and festive decorations, we can use this time as a catalyst for self-discovery. It provides us with moments of respite from the demands of daily life, allowing us to delve deeper into our emotions and understand ourselves on a profound level. Through contemplation and introspection, we can gain valuable insights into our recovery journey—recognizing both its challenges and triumphs.
The Power of Gratitude
During this season and looking back on this year, it can be easy to focus on what is lacking or the challenges we face. However, cultivating an attitude of gratitude has the power to transform our perspective and ignite a sense of joy and strength within us. Gratitude is not merely about being thankful for the good things in life; it is about finding appreciation in every moment, even during adversity.
When we consciously practice gratitude, it shifts our attention from what is wrong to what is right. It allows us to recognize the blessings that often go unnoticed and helps us find solace in small victories. Gratitude has a profound impact on our mental and emotional well-being, as studies have shown that regularly practicing gratitude can lead to increased happiness levels, improved self-esteem, reduced stress, and strengthened relationships.
Navigating Triggers: Finding Strength in the Face of Challenges
Navigating triggers during the holiday season can be particularly challenging. The festivities and gatherings that surround this time of year often come hand-in-hand with reminders of past struggles and potential pitfalls. However, it is important to remember that within these challenges lies an opportunity for growth and resilience.
As you encounter triggers, whether they be certain people, places, or situations, it is crucial to approach them with a mindset of grace and determination. Recognize that acknowledging these triggers is a sign of strength rather than weakness. By embracing your vulnerability and confronting these challenges head-on, you open up doors for personal growth and newfound strength.
Building a Supportive Network: Surrounding Yourself with Love and Understanding
Having a strong support system can make all the difference during this season. Building a network of individuals who are compassionate, understanding, and genuinely invested in your well-being is crucial. Surrounding yourself with love and understanding provides an uplifting environment that fosters growth and healing.
Seek out friends and family members who offer unwavering support, people who not only empathize with your struggles but also celebrate your victories. Remember, it is not just about the number of people in your network but the quality of connections you establish. Choose individuals who uplift you, inspire you to be the best version of yourself, and remind you that there is hope and joy on this journey.
Embracing a Joyful and Empowered Recovery Journey
In the midst of the holiday season, as we navigate the complexities of our recovery journey, it is essential to remember that joy and strength can be found in even the smallest moments. By cultivating a sense of gratitude for our progress and surrounding ourselves with a supportive network, we empower ourselves to overcome challenges and protect our mental and emotional well-being. Embracing imperfections while celebrating milestones reminds us of how far we have come. As we reflect on this journey towards healing, may we find in the present moment the potential for growth and the true Joy of the this season.