Self-care doesn’t always look the same for every individual, but it is important for everyone. During Mental Health Awareness Month this May, it’s helpful to take a step back and consider your self-care routine, so you can improve your mental health and overall well-being.
This year, the theme of Mental Health Awareness Month is More Than Enough. No matter what your race, economic status, background, or mental health diagnosis, you are worthy of love and care from yourself and those around you. Everyone has inherent value and deserves to feel valuable in their daily lives. To embrace your self-worth and give yourself the care you need, take the following steps.
Get a Good Night’s Sleep
Sleep is the foundation of good physical and mental health. When you don’t get enough sleep—or you aren’t getting high-quality sleep—you may feel irritable, fatigued, or simply burned out. Over time, missing out on sleep can contribute to long-term health issues, including several mental health disorders. Here are a few strategies to help you boost the quality of your nightly sleep:
- Avoid screen time for at least one hour before bed. Turn off the television and put your phone away. You can further set the mood by dimming the lights around your house.
- Create a comfortable environment for sleep—keep your bedroom at a cooler temperature, invest in high-quality bedding and pillows, and put up curtains to block out light in the morning.
- Don’t consume caffeine after 2 p.m. and avoid drinking alcoholic beverages before bed.
- Use a meditation app like Headspace or Calm to complete a guided meditation before bedtime.
Nourish Your Body
Your diet has a profound impact on how you feel on a daily basis as well as your long-term health. Consuming processed foods and refined sugars can deprive your body of essential nutrients and contribute to obesity, digestive issues, heart disease, and diabetes. Processed foods can also affect your mental health. One study in 2017 found that dietary improvement was an accessible and effective treatment for moderate to severe depression. As the summer season kicks off, take advantage of the return of local farmers markets, which offer a vibrant selection of fresh produce. Along with plenty of fruits and vegetables, add more fiber to your diet with whole grains, beans and legumes, and nuts. Adding more sources of protein to your diet is also beneficial—lean meats, fish, tofu, eggs, and beans are all great sources of protein to round out your diet.
Explore New Hobbies
Keeping your mind engaged can boost your cognitive function and help you find a distraction from negative thought patterns. If you don’t have many hobbies, consider picking up a new one like knitting, cooking, yoga, hiking, or painting. Trying new activities—even if you’re not particularly good at them—can help you feel more relaxed, meet new people, and boost your creativity.
Set Boundaries
Most of us have people in our lives who cause us stress. It may be an overly demanding boss, a narcissistic parent, a dramatic sibling, or an unreliable friend. With any of these people, it is critical to set personal boundaries to limit your stress. Don’t be afraid to say no or walk away from a stressful interaction. Avoid responding to texts or calls from work when you’re not on the clock, disengage from family drama, and advocate for your needs with calm, open communication.
Take Time for Yourself
As you practice setting boundaries, remember to invest in time for yourself. That might mean taking a hot bath, a long walk, or simply relaxing in bed. Find activities that work for you. If you live with others, be sure they know when you need time to yourself to enjoy some peace, quiet, and self-reflection.
Practice Gratitude
Practicing gratitude is a way to remind yourself of the good things in your life while redirecting negative thoughts. Practicing gratitude does, in fact, take some practice, and you may find that it’s worth exploring a few different strategies. You might try journaling to jot down what you’re grateful for each day, using a voice recording, or taking a moment of silent reflection.
Know When to Ask for Help
Self-care does not mean that you must do everything yourself. If you’re struggling to get enough sleep, maintain a consistent schedule, communicate with others, or take care of your daily responsibilities, you may benefit from seeing a therapist to get back on track. Therapy can also be helpful if you are experiencing a persistently negative mood, thoughts of self-harm, repetitive/intrusive thoughts, or difficulty managing stress. Additionally, you don’t need to wait until you feel like you’re at the end of your rope to benefit from counseling and other mental health services.
At Integrated Behavioral Health, we are committed to providing a customized approach to every patient’s care at our Alabama mental health clinics. We strive to reduce the stigma surrounding mental health care and provide effective solutions including cognitive behavioral therapy, trauma counseling, medication management, family therapy, and behavioral management. Contact us today to request a new patient consultation.