The new year tends to make wellness a big priority, but there’s never a bad time to commit to managing your overall mental health. Wellness resolutions often focus on diet and exercise, but taking steps to improve your mental well-being is equally important.
In fact, your mental health can play a critical role in your physical health. Stress, anxiety, and other manifestations of mental and emotional distress can trigger physiological responses in your body that may erode your health over time. For example, if you’re continually under a high level of stress, chances are your blood pressure runs higher than it should, and that in turn poses a risk for heart disease and related conditions.
Right now is a good time to renew your commitment to self-care and managing your mental health — emotionally, psychologically, and socially. Your mental health impacts how you think, feel, respond to situations, and even affects how you deal with stress and treat others.
According to the Centers for Disease Control and Prevention (CDC), mental health is important at every stage of life, from childhood and adolescence through adulthood. An individual’s mental health can be changeable, depending on certain triggers or demands that affect their mental health — loss of a loved one, job layoff, caregiving, or financial hardship.
Start minding your mental health with these tips:
Set realistic goals. Having something to work toward and look forward to is a healthy way to occupy your mind. Decide what you’d like to achieve with a timeline and identify milestones toward your ultimate goal. Celebrating when you achieve each milestone can keep you motivated and help measure your progress along the way.
Nurture personal relationships. Loneliness is a major contributor to mental health struggles, and having even a couple close relationships can help provide you with an essential sense of connection and belonging. Whether you talk in person, by video, or text, make time to talk to family and friends. If you find your circle is smaller than you’d like, try taking a class or joining an organization where you can meet others who share your interests.
Alleviate stress. A little bit of pressure can push you to do your best, but living in a constant state of stress can be bad for your health. Take time to understand your stress triggers and actively work to avoid them. If that’s not fully possible, dedicate a portion of each day to de-stressing and clearing your mind. You might choose meditation, exercise, reading, or listening to music, all of which let you relax your mind and focus your attention on something else.
Sleep more. Getting enough sleep means 7-9 hours each night, according to most experts, as it’s one of the best ways to protect your overall health and ensure you’re in the right frame of mind to approach the day. When you’re sleep deprived, you’re less capable of problem-solving, making decisions, and managing your emotions and behavior. Studies have also shown poor sleep habits are linked to depression, anxiety, bipolar disorder, and other mental health conditions. If winding down is an issue, try creating a bedtime routine that makes it easier to get to sleep.
The CDC further states that the number of adolescents reporting poor mental health is increasing, and building strong bonds and connecting to youth can protect their mental health. Because many health behaviors and habits are established in adolescence, carrying over into adult years, it is very important to help youth develop good mental health.
Schools and parents can create protective relationships with youth and help them grow into healthy adulthood with these proactive and engaging opportunities, provided by the CDC:
- Communicate openly and honestly, including about their values.
- Supervise them to facilitate healthy decision-making.
- Spend time with them enjoying shared activities.
- Become engaged in school activities and help with homework.
- Volunteer at their school.
- Communicate regularly with teachers and administrators.
Working on your mental health is a daily routine for everyone, and there’s no limit to how much effort you should put into supporting your well-being. For more tips and resources on mental health and wellness, visit cdc.gov/mentalhealth/index.htm.
Some editorial courtesy of Family Features.