Special thanks to Caminar Case Manager Jason Kaefer for this article.
Do you value your own mental health? We are all committed to the daily grind - work, family, cost of living - and these all seem to come before our own thoughts and feelings. But mental health matters, and in our current climate of shelter in place, there are ways to improve your well-being without doctors or medication - practices that can be done in your home!
Why Mental Health is Important
Anyone can experience a headache and determine they need an Advil. But what happens when you feel stressed, worried, run-down, sad, lonely, and more? For many, these feelings are temporary and seemingly not worth addressing, so they push on without taking time to care for themselves.
These actions can have consequences. Lack of attention to mental health can result in fatigue, low immune system and illness, and serious changes in behavior. Addressing your feelings is no different than staying off your feet after a painful injury, or taking an ice bath for an injured muscle. Have no shame and consider finding a person you can trust.
Here are four ways to improve your mental health.
1. Open To Someone
Having someone to open to will allow you to crack the release valve. It also may allow you to come to a solution. As a mental health caseworker, I often work with individuals who have a lot to get off their chest. Allowing someone the time to speak at length can lead to them discovering their own solution, thus building independence and confidence in that person
Try identifying individuals around you - family, friends, etc. - and engage with them! We are social creatures by nature, so act on your instinct. Don't hesitate to search for alternatives if they don't work for you - remember, not everyone is a great listener!
If you're unsure about family and friends, there are mental health hotlines provided though San Mateo County NAMI with trained professionals available to speak to you.
2. Exercise
A great mental health question to ask is, “Am I getting enough movement?” There is both common sense and advanced science behind this one: When you get moving, you feel better. Exercise has been proven to reduce symptoms of depression, boost mood, circulate blood flow, and increase brain-derived neurotrophic factor (BDNF). BDNF is a protein found in parts of the brain that aids in thinking, memory, and learning, all of which may help provide relief from mental illness.
This doesn't mean you have to partake in a Spartan Race! Try walking for 60 minutes a day to achieve the above effects.
3. Do Things that Make You Happy
Being able to take time for yourself is crucial. Consider an old hobby or one you'd like to take up - maybe it’s guitar, drawing, or singing. You can even try something new to keep things energized and interesting. For example, I've begun home cardio workouts and reading since the San Mateo County shelter-in-place orders, which has helped me to build my stress tolerance, gain some knowledge, improve sleep, and force me to improve my diet.
4. Develop Positivity
Becoming more positive can be broken into the following categories:
Find humor: Try finding humor in any situation, even if the situation is negative.
Gratitude: Practice being grateful every day. Acknowledge the people around you, the things you have, the life you live.
Find the upside to everything: People who have a negative mindset, tend to do one thing very well: They find the downside to any situation. Try eliminating this mentality by asking yourself, “Could the situation have been worse?” By identifying the positive in any situation, you'll recondition your brain to think this way every day.
Developing positivity in your life can be an awesome way to deter feelings of depression and uncertainty.
All of these techniques can be practiced together. I recommend starting slow with one at a time and gradually build to all four.
