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We all have an emotional, social, and psychological well-being that we need to attend to – it’s called mental health, and it determines how we think, feel, and act. Yet, some of us, actually many of us, struggle to maintain positive mental health. This is why daily self-care practices are so important.
Forty million people above the age of 18 in the United States struggle with an anxiety disorder, and where there is anxiety, there is likely to be depression – and vice versa.
Anxiety and depression can impact anyone, which is why these numbers are so high, so know that you are not alone if you are struggling. Nor do you need a formal diagnosis or anyone else to validate that whatever you are going through is scary, challenging, and real.
Mental health conditions can develop afterlife experiences such as trauma or abuse. They can also result from biological factors (genes) or a family history of mental health problems.
But the other troubling truth is that sometimes they seem to come out of nowhere, which means that, no, you don’t have to have a valid explanation for the way you’re feeling, either.
Unfortunately, after the past year, we’ve experienced, these numbers aren’t going anywhere but up. Yet the silver lining is that more and more people are beginning to open their eyes, whether it’s to acknowledge their own emotions or those of someone else.
Those who have never experienced mental health struggles until now, though it’s unfortunate that they are, are beginning to know what it’s like to walk in someone else’s shoes. Those who didn’t believe that anxiety or depression were real mental illnesses or things that one couldn’t simply snap out of are beginning to understand.
We are collectively reducing the stigma and making people feel safe and comfortable to come out from the shadows – because those shadows can be truly dark places that we all find ourselves in at some time.
These days we are starting to see more advocacy, compassion, and support for mental health. More education is circling the internet on topics for feeling better and getting help, along with more virtual options for therapy.
Mental health is likely one of the biggest talks right now, and you shouldn’t feel ashamed or like an outcast, if you are here looking for some advice on how to cope with the uncomfortable and difficult symptoms of mental health issues.
The following self-care practices are not only great things to do when you are having a particularly tough day. They are things you can and should be doing for yourself and your wellbeing every day because effective mental health care also means being proactive – it means reminding yourself that you care.
Self-care practice number 1. Breathing is one of the most simplistic yet beneficial practices for anxiety, and there is science behind it. When you take deep breaths, you activate the part of your nervous system that signals your body to calm down.
But you do not have to spend fifteen minutes in seated formal meditation to practice tuning into your breath to reap the benefits of breathing techniques. Especially if you have never done it before, be realistic with yourself. Follow simple techniques, guided breathing techniques, or meditations, or start with just two minutes of breathing – not fifteen.
The 4-7-8 breathing technique helps anxiety and is an easy tool for beginners to learn and remember. All you do for this is take a deep inhale for a count of four seconds, hold your breath as you count to seven, then slowly exhale across the count of eight seconds, and continue this pattern.
If you feel like you are running out of breath, note that there is no wrong way to do this, and the idea is not for you to struggle. You can come up with any combination of seconds that works for you.
Alternatively, you can start with a practice that gets you more in tune with your body and how anxiety feels in your body. Progressive muscle relaxation is a technique where you release tension in the body by creating tension then releasing it one muscle group at a time, working from your head to your feet or vice versa.
The idea is that you feel more relaxed and calmer once you release the tension because one of the ways your body responds to things like anxiety or stress is by tightening up. You can look up the steps for this online or find a guided PMR on YouTube or mobile apps like Headspace.
Self-care practice number 2. One of the wonderful things about keeping a journal or diary is that you can pick it up anytime you need it, although it’s great to get in the habit of writing once a day at a certain time regardless.
When you write, you do not have to worry about perfect spelling, grammar, or penmanship – that’s not what it’s about. Simply write about your day or describe in your own words how you are feeling. Jot down whatever is going on in your head.
Not only will this practice feel like a release as you transfer your emotions onto a sheet of paper, but it will help you to explore your feelings from somewhat of an outsider perspective.
Your journal will become the medium for you to explore experiences, feelings, and thoughts and help you identify things that might be emotional triggers for you. But it’s okay if you don’t discover anything or know quite how to process it – just let your journaling be the process and continue to take it one day at a time.
Use your journal to identify the areas of your life and mind that could use a little more attention and compassion. Even if you are unsure where to go from there, just focus on accepting where you are.
Self-care practice number 3. Surround yourself with people who understand the emotional drainage and impact of your condition. Reach out to them when you need to express yourself in a non-judgmental and supportive environment. You don’t even have to have a whole group of people – just one person that you can trust to share your challenges with.
Not everyone will understand what you are going through, but that doesn’t mean they cannot support you. When you are dealing with depression, sometimes every task feels difficult to accomplish – something as simple as picking up the phone to call a friend.
Yet, if you just get over that hurdle and call someone you can depend on, even if you don’t talk about your feelings but just talk, you are likely to feel ten times better as soon as you hang up.
Sometimes all a self-care practice like this means is taking a break from your emotions to remember that other things are going on in the world and they are not all happening to you, just around you – it can make your problems feel a little bit smaller.
When taking care of your mental health, self-care is not about avoidance in the slightest. It is more about getting connected with yourself and your emotions to find some acceptance, balance, and solid, calming ground on which to stand. That said, sometimes you just need a distraction from all the relentless and unhelpful thoughts circling in your mind!
There is nothing wrong with playing games or watching movies or T.V. – just allow it to be something that you enjoy, because your self-care is about you and you only, and if it helps you feel better, that is all that matters.
So, what can you do if these self-care practices just aren’t enough? What if talking to someone about it is too overwhelming, or you feel you do not have anyone to talk to? Sometimes we just need some extra support, and there is absolutely nothing wrong with that.
Therapy is an excellent way to supplement your self-care practices (or the other way around). No matter how you look at it, you are taking steps toward bettering yourself and leading a happier, calmer life, and that is something to be proud of.
Like this post? Here are some others you might enjoy:
5 Self-care Resolutions For a More Grounded 2021
70 Positive Affirmations To Start Your Day
10 Mindful Tips And Tricks To Reduce Your Kitchen Waste
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