According to the National Institute of Mental Health, “Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others.” Your mental health matters and is just as important as physical health. Good mental health helps you cope with stress and can improve your quality of life. Research tells us that nearly 1 in 5 people experience a mental illness during their lifetime and all ages can be affected. Anxiety, depression, bipolar disorders, eating disorders, post-traumatic stress disorder (PTSD), attention deficit hyperactivity disorder (ADHD), autism spectrum disorder, borderline personality disorder and schizophrenia are some terms you may hear when people refer to mental health. Tips for success and recovery in dealing with mental health include working with a health care provider, seeking help from a school guidance counselor, participating in support groups and self-care techniques. Self-care looks different for everyone. It is important to find what you enjoy and works for you. Although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.
The National Institute in Mental Health (NIMH) share some tips to help get started with self-care:
- Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
- Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
- Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
- Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
- Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
When coping with potential stress caused by COVID -19 the Centers for Disease Control (CDC) suggest:
- Taking breaks to unwind through yoga, music, gardening or new hobbies.
- Find new ways to safely connect with family and friends, get support and share feelings.
- Take care of your body and get moving to lessen fatigue, anxiety or sadness
- Treat yourself to healthy foods and get enough sleep.
If you are experiencing severe or distressing symptoms that have lasted two weeks or more the NIMH suggest you seek professional help from a health care provider. These symptoms could include:
- Difficulty sleeping
- Appetite changes that result in unwanted weight changes
- Struggling to get out of bed in the morning because of mood
- Difficulty concentrating
- Loss of interest in things you usually find enjoyable
- Inability to perform usual daily functions and responsibilities
Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary health care provider, who can refer you to a mental health specialist if needed.
What to Do in a Crisis
If you are thinking about harming yourself or attempting suicide, tell someone who can help right away or dial 911 in an emergency. You also can call the National Suicide Prevention Lifeline (Lifeline) at 1‑800‑273‑TALK (8255), or text the Crisis Text Line (text HELLO to 741741). Both services are free and available 24 hours a day, 7 days a week. All calls are confidential.
www.nimh.nih.gov/get-involved/education-awareness
www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/stress-coping/care-for-yourself