When you live on your own, you learn how to take care of your belongings and clean your space. From doing the dishes to taking out the trash to sweeping the floors, you generally do daily maintenance to keep things running smoothly. And every so often, when an issue requires more attention, you seek professional help.
A similar mindset can be applied to your mental health. Every day, you should consider implementing healthy coping skills and self-care as part of your mental health maintenance.
And while these strategies don't necessarily replace mental health services, they may help smooth emotions or mitigate harmful symptoms from escalating further.
Here are some ways to take care of your mental health each day:
Optimize Your Daily Routine
It often feels easier to focus on preventative mental health than intervening when symptoms are in full effect. Keep in mind that your mental and physical health are closely related; taking care of both your mind and body together can improve your overall emotional well-being.
Prioritize your sleep: The benefits of a good night's sleep can't be overstated. If you aren't getting enough sleep, you're more likely to feel cranky and sluggish throughout the day. Make sure you have a comfortable sleep environment and aim to go to bed and wake up around the same time each morning.
Take time for breaks: We all get busy from time to time, but if you're constantly overworking yourself, you're at a heightened risk for burnout and anxiety. Try to build in breaks throughout the day, and aim to use this time to rest and recharge.
Eat nourishing foods: How and what you eat impacts your energy levels, mood, and overall well-being. Strive to eat balanced, regular meals, drink plenty of water, and be mindful of the significant risks associated with disordered eating.
Get enough physical activity: Research shows that regular exercise can help you manage stress, improve self-confidence, and generally strengthen your overall health. The type of activity matters less than the consistency. Try to find something you enjoy doing and prioritize integrating that activity into daily life.
Take your medication: If you're taking psychiatric medication, set reminders for when to take your daily dosages. If you have concerns about your medication (i.e. you don't like certain side effects, want to taper, or are interested in trying something new), consider voicing your concerns with your doctor or psychiatrist. Even if you feel tempted to stop cold turkey, try to resist this urge. Without monitoring, you may be at a greater risk for withdrawal effects, which can worsen some mental health symptoms.
List Your Best Coping Skills
Coping skills are intended to provide relief, distraction, or a new perspective when you're feeling stressed or upset. They might not "fix" your intense feelings, but they can reduce the intensity of them.
It's a good idea to write down coping skills you can reference during difficult moments. In addition, consider listing some that seem interesting to you, even if you haven't tried them yet. Keep in mind you may need to use several different coping skills to help you move through a challenging experience.
Deep breathing: Breathing exercises promote a sense of calm and relaxation, which can help you better cope with anxiety or depression. Try inhaling through your nose as deeply as you can, holding for four counts, and then exhaling all the air out of your mouth. Repeat several times.
Getting outside: Simply spending time in nature (even if that means just taking a walk) can improve your mental health and help you feel less stressed.
Doing small acts of kindness: Giving back to others can help you feel connected to the world at large, and this can help you feel better about yourself. Even just paying for someone's cup of coffee can promote a sense of gratitude and well-being that lasts for hours.
Writing down your gratitude: Focusing on what's going well in your life can offer a positive boost to your mental health. Long-term research also shows that people who readily acknowledge the good parts of life enjoy better relationships and greater self-esteem.
Consider Your Support System
We're not meant to cope with our mental health in isolation.
Friends and family are paramount for providing emotional support. Spend some time reflecting on who you feel comfortable reaching out to during times of need.
If you don't identify with having any healthy relationships in your life, consider prioritizing strengthening your social connections. This may mean reconnecting with old friends, reaching out to family members, or joining a support group to stay connected.
Identify Your Mental Health 'Red Flag' Symptoms
Knowing your mental health triggers is an important part of your maintenance plan. While you can't avoid all triggers, you can be mindful of the role they play in your daily life.
Some common mental illness triggers include:
spending time with people who typically make you feel worse about yourself
being socially isolated
financial stress
immediate needs (hunger, fatigue, physical discomfort)
trauma reminders
relationship conflict
being under the influence
Locate Immediate Crisis Support Resources
National Domestic Violence Hotline: If you are in an abusive relationship and need support, call the 24/7 confidential hotline at 1-800-942-6906.
988 Lifeline: Lifeline chat and text offers free, confidential support with crisis counselors. This service is intended for people going through a hard time who need immediate support. Call 988 to get started.
NYC Well: NYC Well offers text, call, and chat support for mental health and substance use problems. Call 1-888-NYC-Well or text WELL to 65173 to get started.
The Trevor Project: The Trevor Project offers immediate chat, call, and text support for young people in the LGBTQ community. Call 1-866-488-7386 or text START to 678-678 to get started.
Therapy in New York To Help Improve Mental Health
Maintaining your mental and emotional health isn't always easy.
But it's important to have a proactive plan to refer to when you feel overwhelmed or depressed. Remember that crises pass and emotions ebb and flow over time. No matter how difficult something feels right now, you won't feel this way forever.
If, despite your best efforts, things are still a big struggle, you're not alone. Seeking professional support can make a significant difference in how you feel. I am here to help you learn how to cope with your mental health symptoms and establish new ways of dealing with negative thoughts or intense feelings.
Contact me today to schedule a consultation.
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