In my growing up, it was not common to hear someone talk about their therapist, psychologist, counselor or social worker (there are more mental health professionals that could be added to this list). When I moved to the east coast around the age of 30, I began to hear more often, “in my session this week”, or “my therapist shared”. Perhaps location, age, culture or life in general has shifted.
May is Mental Health Awareness Month. Have you paused for a few minutes to consider how you are supporting your mental health? Or that of the people around you?
We have been conditioned to take care of our physical health by scheduling an annual doctor’s visit or going to the dentist once or twice a year. Do you have an annual mental health check-in? With the current state of the world, now is a better time than ever to set aside 15 minutes to consider simple things you can do to support your mental health.
Here is a list of 10 things you can do to support your mental health. Don’t stress yourself out trying to do all of them. Choose 1 or 2 things to incorporate into your week. No need to overthink it. Read the list and make a notation of what speaks to you.
- Gratitude Journal – Write down 3 things you are grateful for. Ideal activity for during your nighttime wind-down.
- Disconnect – Turn off the phone or better yet, leave it at home for a few hours or an entire day. Disconnecting from the tech chatter can be the reset your mind needs.
- Quiet the Mind – Allow the mind to reset and recharge with meditation and/or prayer. Practicing mediation can be supportive in improving your state of mind and outlook. Research shows that it can enhance other mental health therapies and tools. Not sure where to start? Join Awareness of Mind for Monday Meditations. A free meditation to help you start your week and quiet the mind. Learn more here.
- Practice Mindfulness – Mindfulness is the practice of being present in the moment, with attention and without judgement. Tapping into the senses and taking in what is around you and how you are feeling inside. It is beneficial for the brain. However it is a practice. Learn about mindfulness for yourself here, or consider a workshop for your office. Curious to learn more? Check out the next Awareness of Mind’s Mindfulness + Meditation Workshop.
- Write – If you have a situation surfacing in your mind, let it out by writing it down. This simple act can help alleviate stress.
- Walk in Nature – Schedule a 30 minute walk into your week or even better – each day. “Research shows that being in nature can increase energy levels, reduce depression and boost well-being.” [source]
- Soak Up the Sun – 15 minutes in the sun can provide essential Vitamin D and elevate your mood.
- Ask for help. We seek help for things we notice in our physical body, why not the mental part of our body? Our mental health can be provided in services from an array of professional. One might typically thing of a Therapist or Psychologist. Social Workers and Counselors are also beneficial resources and support, all offering different techniques to support an individual. For instance, cognitive behavior therapy (CBT) focuses on changing thought patterns. Other avenues of support include a coach. The list of coaches is extensive: Life Coach, Wellness Coach, Business Coach, Mindfulness Coach and so on. An acupuncturist can aid in calming the sympathetic nervous system. In sum, don’t limit yourself to what you think you might know. Get curious.
- Choose Supportive Foods + Drinks – Limit alcohol and sugar in your diet. Eat colorful foods rather than the browns and whites we can so easily take in such as breads, cookies and processed foods.
- Movement – Incorporate movement that helps your mind calm whether this is exercise, yoga or stretching. There is more yoga available now than ever before with options back in the studio, online (live and recorded) and outdoors. Many local studios have an online option. If you are interested in a trying out a new style of yoga, one of my favorite methods to practice is Iyengar Yoga. The Iyengar Institute of New York is offering a 3 week beginners’ series. Learn more about these offerings here.
Our days and weeks can easily fill up, especially as more businesses open more fully and there are more activities with friends and family. It is important to take time for yourself; to make yourself a priority. Schedule time for your mind to reset. If you don’t make your mental health a priority, who will?