As we come to the end of the month of May, we also are coming to an end of Mental Health Awareness month. However, this does not mean that we stop worrying about or monitoring our mental health during the rest of the year. In fact, it is important to always be monitoring your mental health to make sure that you are feeling okay emotionally. Trond Harman, Licensed Clinical Social Worker at Keystone Health shares a few ways that you can easily manage your mental health during the year.
The National Institute of Mental Health recommends the following activities to care for your mental health:
- Get regular exercise: Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
- Make sleep a priority: Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity: Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
- Set goals and priorities: Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day. Remember to not make any task too large because not reaching your goal can give you a sense of failure.
- Practice gratitude: Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind. Try to find three positives in each day, no matter how small.
- Focus on positivity: Identify and challenge your negative and unhelpful thoughts.
- Stay connected: Reach out to friends or family members who can provide emotional support and practical help. (National Institute of Mental Health, 2022)
It is important to remember that self-care looks different for everyone and to find what works best for you. Engaging in self-care can be a matter of trial and error until you find what is best for you.
You should seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:
- Difficulty sleeping
- Changes in appetite or unplanned weight changes
- Difficulty getting out of bed in the morning because of mood
- Difficulty concentrating
- Loss of interest in things you usually find enjoyable
- Inability to complete usual tasks and activities
- Feelings of irritability, frustration, or restlessness
There are many ways to find professional help, but the best first step is talking to you Primary Care Provider, or if you are in a state of crisis, calling 9-8-8. Remember that mental health is just as important as your physical health, and it is okay to ask for help when you need it.
