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Eight Self-Care Tips for Mental Wellness

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Written by
SickNWell Staff Writer

 
What is Mental Health? | Mental Wellness Means Good Health |
Eight Self-Care Tips for Mental Wellness | Conclusion

 

 

What is Mental Health?  

The Centers for Disease Control and Prevention (CDC) defines mental health as a combination of our emotional, psychological, and social well-being,[1] impacting how we handle stressful situations and how we feel and outwardly behave.  

Mental health is an essential component of overall health. When we feel more in control of our circumstances, we have more optimistic outlooks and lead more satisfying lives. 

Multiple factors play into mental wellness, and while we have no control over many of these (there’s not a lot one can do about stressful world events or the negative behaviors of others that needlessly affect us), the good news is that a lot of what mental well-being encompasses is in our hands.  

With some inward-looking strategies, your mental health and wellness can be managed and preserved for a lifetime.    

 

Mental Wellness Means Good Health

Mental, physical, and social health are closely interwoven.[2] A person who experiences mental illness is statistically more likely to engage in activities that negatively affect overall health than others, such as drug use and excessive alcohol and food.[3] 

However, it is important to remember the difference between mental illness and poor mental health. Everyone experiences the latter – whether temporarily or intermittently. Examples of situations that can precipitate poor mental health periods are stressful work situations, illness or injury, or even the death of a loved one. 

A mental illness can be defined as a health condition that causes the affected person distress and difficulty in functioning due to changes in thinking, feelings, or behaviors over more extended periods.[4]

Some potential signs of mental illness to watch out for include: 

  • Sleeping difficulties
  • Changes in appetite
  • Struggling to get out of bed in the morning due to low mood
  • Loss of interest/joy
  • Irritability
  • Difficulty concentrating
  • Low energy levels

If you are experiencing any of the above symptoms or a combination, it may be time to seek help. Speak to your doctor. 

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Eight Self-Care Tips for Mental Wellness

Let’s get into some important things you can do to keep yourself mentally and emotionally healthy. 

  1.    Regular Exercise

Moderate levels of exercise are good for your physical health and very much play into emotional well-being. Better cellular and hormonal functions and decreased inflammation[5] are just some benefits of physical activity that affect psychological wellness profoundly. Even just 30 minutes of walking or biking a day can be sufficient for this purpose. 

  1.    A Balanced Diet

Over time, it has become more evident that focusing on our diets can help prevent mental health challenges by preventing obesity or other physical health conditions brought on by poor nutrition.[6] Eat a balanced diet with the bulk coming from vegetables and whole grains. Drink plenty of water and avoid excessive caffeine and alcohol intake.

  1.    Sleep is Key

Quality sleep has such beneficial effects on mental health that healthcare professionals are advised to treat good sleep as part of any treatment plan for cognitive issues.[7] Aim for around 7 hours of continuous sleep per night. Please see your doctor if you are experiencing poor sleep for longer than three months.

  1.    Learning to Relax

In our hectic world, stopping for a few moments and releasing any accumulated tension is especially important. Strategies to increase feelings of calm and decrease feelings of stress include yoga, mindfulness exercises, deep breathing, and meditation.[8]

  1.    Gratitude

Research has found a positive association between gratitude and overall well-being.[9] A quick and easy way to get started is to put a few minutes of your day aside and write what you are thankful for in a gratitude journal. It can be as simple as appreciating the fresh air you can breathe to something significant that happened to you recently as long as it is a conscious appreciation of what is valuable and meaningful to you.

  1.    Looking on the Bright Side 

People with a positive outlook don’t necessarily have less stress; they handle life’s more stressful situations better. This factor doesn’t mean ignoring what’s negative, either. However, embracing humor, laughing often, positive self-talk, and realizing that all situations are temporary – even the worst ones – are key.

  1.    A Sense of Purpose

Having a sense of purpose and goals is a wonderful way to engage your mind positively. Things that make you feel useful and valued, such as volunteering and caring for others, can be gratifying and enriching.

  1.    Making Connections

Humans are social animals. Whether we like it at times or not, we need interaction with others on very basic levels to function well. Nurturing relationships and spending quality time with people who matter in your life is a good use of time. Family and friends who can be relied on for comfort and support are essential throughout our lives.

 

Conclusion

Taking care of one’s mental health is not easy. It can and does change over time, given new experiences, circumstances, and our knowledge of coping mechanisms best suited for them. 

Managing mental health is also a very individual experience unique to the person living it. No ‘one size fits all’ solution is the ultimate answer regarding its proactive management.  

However, it’s because of those factors that self-care takes on much greater importance. Care strategies can be implemented that can help you navigate through life’s challenges more effectively.  And that’s something worth feeling positive about. 

 

References:

  1. Centers for Disease Control and Prevention. (2022, June 29). National Diabetes Statistics Report. Centers for Disease Control and Prevention. Retrieved March 29, 2023, from https://www.cdc.gov/diabetes/data/statistics-report/index.html
  2. Sowers KM, Rowe WS, Clay JR. The intersection between physical health and mental health: a global perspective. J Evid Based Soc Work. 2009 Jan;6(1):111-26. doi: 10.1080/15433710802633734. PMID: 19199140.
  3. Vreeland B. Bridging the gap between mental and physical health: a multidisciplinary approach. J Clin Psychiatry. 2007;68 Suppl 4:26-33. PMID: 17539697.
  4. Information about mental illness and the brain – NIH … – NCBI bookshelf. (n.d.). Retrieved April 4, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK20369/
  5. Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health. Maturitas. 2017 Dec;106:48-56. doi: 10.1016/j.maturitas.2017.09.003. Epub 2017 Sep 7. PMID: 29150166.
  6. Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O, Staśkiewicz W. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front Nutr. 2022 Aug 22;9:943998. doi: 10.3389/fnut.2022.943998. PMID: 36071944; PMCID: PMC9441951.
  7. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Epub 2021 Sep 23. PMID: 34607184; PMCID: PMC8651630.
  8. Norelli SK, Long A, Krepps JM. Relaxation Techniques. 2022 Aug 29. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 30020610.
  9. Sansone RA, Sansone LA. Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont). 2010 Nov;7(11):18-22. PMID: 21191529; PMCID: PMC3010965.
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