Mental Health: Self-Care Strategies That Work by Brad Krasue
Practicing self-care is essential for health. If you take care of yourself, it can improve your immunity, fitness, self-esteem, and confidence, while making you less susceptible to anxiety, depression, disease, and other physical and mental health disorders. Practice these self-care strategies to improve your overall mental well-being.
Eat Well
With the demands of work, finances, and family, it’s easy to get sucked into the habit of eating on the run. Take time out for yourself and feed your body and your mind. Numerous studies indicate that unprocessed foods like whole grains, vegetables, fruits, and lean meats are essential for your physical and mental health. Eating healthfully doesn’t just lower your risk for many diseases, it also helps stabilize your mood and energy level. Avoid alcohol and drugs, which worsen stress and can exacerbate depression and other mental health issues.
One way that busy adults can take back control of their diets is to sign up for a fresh food delivery service. Not only will these services conveniently deliver an assortment of incredible meals and ingredients right to your front door, but they’ll also help you rediscover portion control. Many of these companies provide pre-measured meals, meaning that all of the portions have been sized for you. All you need to do is follow the recipe!
Get Enough Sleep
Your body and mind need proper rest to function efficiently. Without enough quality sleep, your emotional, physical, and mental health can suffer. Sleep issues are closely linked to ADHD, anxiety, depression, and other mental disorders. According to a study from the National Alliance on Mental Illness, 50 percent of insomnia cases are related to a mental health condition. On the flip side, it’s rare for a person to have a mental health disorder without sleep problems.
To be well-rested, most adults need seven to nine hours of quality sleep. Set yourself up for a great night’s sleep by keeping your bedroom cool and dark. A comfortable mattress is also essential as it can affect both your quantity and quality of sleep. Choose a mattress that is right for your sleep style and body type.
While aerobic exercise in the evening can help you fall asleep quickly and sleep deeply, alcohol and caffeine have the opposite effect. Also, according to various studies, the blue light emitted by computers and smartphones can delay the release of melatonin, thus hindering your ability to fall asleep. Try turning off electronics at least an hour before bedtime.
Reduce Stress
According to the Mayo Clinic, chronic stress can cause physical illness, as well as trigger mental health issues such as anxiety and depression. Identify and eliminate your stressors whenever possible. You can also reduce the effects of stress by eating right, getting enough sleep, and exercising regularly.
The connection between physical activity and stress reduction is well documented. Exercise increases endorphins, chemicals in the brain that stabilize your mood and improve sleep, which in turn reduces stress. Regular physical activity also improves focus and concentration and boosts self-esteem, which can also reduce stress. Unfortunately, it’s often difficult to get motivated to exercise daily when you are stressed out. For accountability, team up with a friend and exercise together. Also, think about investing in a fitness tracker like an Apple Watch Series device or a Fitbit Versa 2, both of which provide comprehensive features including heart rate monitoring, fitness tracking, and much more.
Practice Good Mental Health Habits
You can’t be everything to everybody all the time. It’s perfectly acceptable to say “no” when someone asks you to do something that you can’t or don’t want to do. When you try to be Superwoman or Superman all the time, it can zap your physical and mental energy. You should also eliminate feelings of guilt. Guilt is a negative emotion that wears you down mentally. If you feel overwhelmed, get support. You can’t solve everything on your own. Reach out to friends, family members, and professionals, if necessary.
Self-care isn’t selfish. If you don’t take care of yourself, you won’t be physically or mentally capable of caring for those you love. Simple self-care strategies such as eating right, exercising regularly, and getting enough sleep can do wonders for your mental health.
- Author Brad Krause can be reached at brad@selfcaring.com