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More and more people these days have begun to realize that self-care is important. Your mental health is as much a part of your overall well-being as your physical health. We all need to learn to be kind to ourselves, minimize our contact with toxic people, and do things that make us feel better.
It is important to remember that self-care doesn’t equal self-treatment. Telling yourself you’ll achieve your goal next time if this time it didn’t work out, doing what you feel like doing instead of being pressured into things by others, or just enjoying a bubble bath after a long day is absolutely great. It is also very necessary to keep your emotional health in balance.
However, if there already is an issue you don’t seem to be able to cope with, don’t self-diagnose and please don’t prescribe yourself any treatment based on what your friend’s aunt’s neighbor got from a doctor for a similar issue. Instead, talk to a mental health professional and let them help you. If you feel the need to ask someone how to get better (and that’s absolutely fine!), ask a person who is professionally equipped to give you a proper answer.
To celebrate World Mental Health Day (October 10), we have collected tips for mental health that, while not being a treatment in itself, will help you enjoy each day a little bit more and handle the emotional balance. All of them are scientifically approved by Mental Health America and several other reliable sources. If there is anything you regularly do to support your mental health, share it with us in the comments.
This post may include affiliate links.
#1
Hang out with animals.
Time with animals lowers the stress hormone and boosts oxytocin, which boosts the feeling of happiness.
DennyS (denzoren) 3 years ago
My cat used to always know when I'm not feeling 100%. He'd come lie down with me or snuggle up when I was feeling down.
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#2
Keep the temperature low for a good night's sleep. The optimal temperature for sleep is around 60-67 degrees Fahrenheit (16-19 degrees Celsius).
DennyS (denzoren) 3 years ago
16-19? Wow, the only time we get those temps is in January-March and still quite rare. I need air conditioning lol
#3
Drink plenty of water.
DennyS (denzoren) 3 years ago
I try. I've got a 1L bottle on my desk to remind me everyday. I fail sometimes but I try.
#4
Take a break if you need to. If you're feeling overwhelmed, even just a change of scene can help to relax.
Ephemeral Mochi 3 years ago
I don't have the choice to do this. School is absolutely miserable and I never can relax when I get home because of homework, chores, being forced to talk about my day, etc. And when I finally do get access to a break, it's interrupted constantly by more chores, schoolwork, social interaction... Even when I get to bed, I can't sleep or relax because I'm dreading the next school day. I want to go to sleep and never wake up again.
Headless Roach 3 years ago (edited)
And if that doesn't work - take breaks from breaks. Repeat as needed for your well-being.
#5
If you have something that's bothering you, write it down on paper.
Writing about upsetting experiences and events can reduce the symptoms of depression.
Tenacious Squirrel 3 years ago
Another tip would be don’t write it down on paper, but type it electronically. Then, if you want, you can always delete it or password protect it and don’t have to keep anything physical (like a notebook or diary). Physical paper and pen may work for some, but this electronic method may work better for others.
Laura Ketteridge 3 years ago
It can also be very helpful to write about similar experiences, but fictionalise them. Try to find a solution to your character's problem, or at least a little respite.
Rose Lynch 2 years ago
Indeed, writing down bothersome thoughts can significantly ease symptoms of depression. It's a powerful tool for managing emotions and is an essential aspect of self-care. For more techniques - check out the blog post on how to improve your wellbeing: https://productive.fish/blog/wellbeing/
$cagsy 3 years ago
In my experience it has the opposite effect. If it's in my head, nobody else can see my struggles. If I write it down, it becomes real and tangible even. Enough to cause lots of anxiety about somebody discovering it and judging me on it.
Lyone Fein 3 years ago
You don't have to keep what you write. You can burn it, tear it into tiny pieces, put it through the shredder. Whatever. But the act of writing is crucial. It helps the brain to process trauma.
Load More Replies... #6
Make sleep a priority. Stick to a schedule and make sure you're getting enough sleep.
DennyS (denzoren) 3 years ago
Sleep is so important. I've also experienced depressive sleep which I call when you can't wait for the day to be over so you can use sleep as an escape. Still happens frim time to time.
Lene 3 years ago
I hate this type of advice because it is something I really want to do but then I also have 3 kids and currently the youngest wakes me up at least once per night often resulting in me sitting with her for 1-2 hours. I haven't felt fully rested since 2017. Perhaps in 5 years or so I'll be able to feel rested again. 🙃
#7
Look after yourself. Basic self-care, like brushing your teeth or having a shower is important for your physical health and also can make you feel better.
Headless Roach 3 years ago
Running works great for me. So... is it sports? :)
Load More Replies... #8
Keep moving. Body and mind are one, so looking after our bodies can also help prevent or help to deal with mental problems.
Firstname Lastname 3 years ago
I make a point to walk daily outside in the summer. Nature therapy saved my mental health.
#9
Dance around while you do your housework. Not only you'll get your chores done in a more fun way, but also dancing reduces levels of cortisol (the stress hormone) and increases endorphins (the body's "feel-good" chemicals).
Laura Ketteridge 3 years ago
Exactly like Queen! Whack it on, and prance around - dancing and cleaning. Make a playlist, and race to finish the cleaning before the songs have ended.
Load More Replies... #10
Try to prep your lunches or picking out outfits for the work week.
Not only you'll save time in the mornings, but you'll also have a sense of control of the week ahead.
DennyS (denzoren) 3 years ago
I have to start the lunch prep. Work outfits not so problematic for me.
#11
Try to set your sleeping environment comfortable. Small changes can help, like sleeping with a low light on, different bedding or different temperature.
#12
Be kind and help create a better world. Research shows that being kind is beneficial for both giving and receiving sides. Showing kindness to others can boost our mood, help us feel more capable, strengthen connections and relationships with others, and even help cope with stress.
Rich Cronshey 3 years ago
Be kind and stay curious and you're good to go, the rest is just weather and mental propaganda
#13
Eat healthy food. Food and drinks can affect our bodies, brains and moods in different ways, so a healthy diet is essential for good physical and mental health.
#14
Work on your strengths. Do something you know you're good at, which will build your self-confidence and make tackling a tougher task easier.
Rich Cronshey 3 years ago
There's nothing wrong with you that what's right with you can't transform
#15
Experiment.
Try a new recipe, write a poem, make a painting or a drawing, or try a new craft project. Not only it will break the routine, but the creative expression and overall well-being are also linked.
KombatBunni 3 years ago
I’ve been making AI art lately, and just got the go ahead from where my gf works to sell custom phone cases with my art on them!
#16
Reach out to someone and show them some love. Close, quality relationships are essential for a happy life.
#17
Try something that is outside your comfort zone, to bring adventure and excitement into your life.
Rich Cronshey 3 years ago
Or, if possible, have adventure and excitement delivered to your comfort zone
Headless Roach 3 years ago (edited)
As in 'replace the kitchen sponge earlier than needed'? Oh, the thrills!
#18
Work on a DIY project, such as fixing a broken gate, bike or something else.
#19
Value yourself. Treat yourself with kindness, reward yourself and avoid self-criticism.
$cagsy 3 years ago (edited)
Wise words, if only it were that easy. Having quite an analytical approach, I tend to try to identify the reason that something went wrong so that I might fix it or better, avoid it in the future. It's quite hard to value yourself when you know that you are the reason you're in this mess. Once you are aware of it, you can't forget it either.
Vedette Aecus 3 years ago
So you are no more perfect than none else. You aren't any less so either. So please get off your own back.
Load More Replies... #20
Use night mode in your phone, computer and TV.
Blue light from screens can affect how quickly you fall asleep and how good that sleep is.
Frando Bone 3 years ago
Blue light or not, gripping your phone in bed at night like it's your life force will never help you sleep. It's going to do the opposite.
JRequiem 3 years ago
This has never been proven and people waste hundreds of dollars on those special glasses for "blue light"
Laura Ketteridge 3 years ago
"Further analysis of these 15 reports indicated that a two-hour exposure to blue light (460 nm) in the evening suppresses melatonin, the maximum melatonin-suppressing effect being achieved at the shortest wavelengths (424 nm, violet)." https://pubmed.ncbi.nlm.nih.gov/30311830/
Load More Replies... #21
Go off the grid. Disconnect from all your social media, emails, alerts and other interruptions. Spend some time with someone face-to-face.
Frando Bone 3 years ago (edited)
And put your phone down! You not off the grid if you're posting selfies or tik-toks
DennyS (denzoren) 3 years ago
I don't know if I have people to do the face-to-face but I have been planning to take my vacation and go off the grid for a few weeks. Once my boss approves my vacation.
#22
Try a mindfulness exercise in nature. Focus on your surroundings and find things to explore, see, hear, taste, smell or touch.
#23
Get closer to nature. We have been living in nature, among animals and plants for the greater part of our history, so it's safe to say that nature can affect us in a calming manner.
#24
Learn to understand and manage your feelings. A great number of us can feel a plethora of feelings, but not understand it or tell it apart. Is it sadness, fear, shame, loneliness, anger, all of them or something else entirely? We don't always know the reason we're feeling that way.
DennyS (denzoren) 3 years ago
I have learnt to manage my outburst over the years. Basically kept reminding myself that nothing good comes of it.
KombatBunni 3 years ago
As someone who recently learned I have borderline personality disorder I’ve been trying to control my outbursts as well but sometimes it’s hard to tell what’s genuine and what’s caused by the bpd.. It’s a real b***h at times 😕
Load More Replies... #25
Be aware of using substances to cope with difficult feelings.
Not a single person wants to feel bad. Some turn to substances to help with coping with difficult emotions. However, substances offer only temporary relief. They do not stop the feelings from returning and can create other problems or make things worse, including mental health, physical health, relationships, work or studies.
Max M 3 years ago
I do suspect that used right , those things can help see a problem in a new light, but it is easy to end in drug abuse instead, if you have low selfcontrol
Lyone Fein 3 years ago
Very few people are capable of using substances "right" without causing themselves harm and wasting years of their lives.
Load More Replies... #26
Get more from your sleep. There are times when all of us sleep badly, and some live in situations where a good night's sleep is just impossible. Sleep is also the first thing that suffers when we struggle with mental health. Try developing a relaxing bedtime routine to help you wind down. Avoid technologies, alcohol and coffee. Also, try getting up at the same time every day, including weekends.
#27
If you're feeling stressed, try to smile. It might be hard to force yourself to do that, but smiling can help lower your heart rate and calm you down.
#28
Send a thank you note for someone who assisted or helped you. Written expressions of gratitude are linked to increased happiness.
$cagsy 3 years ago
If you send it to yourself, it's a win-win. Maybe send yourself a surprise gift from time to time.
Rich Cronshey 3 years ago
gratitude is kind of magical, suddenly there's all this wealth that's been hiding in pain sight
#29
Try to enjoy 15 minutes of sunshine. Sunlight synthesizes Vitamin D, which is believed to be a mood elevator.
#30
Find free activities that would help you to get fit.
#31
Try new hobbies that would challenge you. Like a new sport, writing or painting.
#32
Practice stress coping techniques. Stress is part of life, and sometimes there's no escaping it. Learning how to deal with it can improve your life quality.
#33
Try online learning. It's a good way to change up your routine if it's difficult to go out or you're short on time.
#34
Establish a sleeping routine. Establish a regular activity routine before bed to set a regular sleeping pattern.
#35
Try to wind down before bed,
Make some time to relax before bed and avoid having caffeine in the evening.
#36
Watch for thinking traps. There are times when something bad happens, and we get stuck in a negative thought train.
#37
Talk to someone you trust for support. A lot of people have developed a habit of bottling their emotions inside and ignore any of the hurtful feelings they're experiencing. It takes a lot of courage to open up to someone else, especially for the first time, but just talking things through with another person can help and feel like a relief.
DennyS (denzoren) 3 years ago
I bottle more than a soda factory. I know it's not good. I confide in maybe one friend but even then I try not to offload on them, they've got their trauma to deal with too.
KombatBunni 3 years ago
Have you tried calling a help line? Sometimes that can give you an outlet for your problems
Load More Replies... Tenacious Squirrel 3 years ago
And if you don’t know anyone, there are many resources for therapists or others who will listen via phone, in person, online etc. Having someone who is trained and whose role it is to deal with this can be more beneficial, especially if you worry about burdening friends or if you have complex issues.
#38
Plan things to look forward to. Sometimes, we can get overwhelmed by things that are thrown at us, so planning an activity to look forward to, even something simple as watching your favorite TV show in the evening can help us cope with difficult situations.
$cagsy 3 years ago
I do this and I confirm that it helps. I get up at 6am every morning and brush my teeth. Then I look forward to bedtime.
Lyone Fein 3 years ago
Dear Scagsy, This comment along with a few others I have read from you recently makes me concerned about your state of mind. There is not much a total stranger over the internet can do to be helpful to someone else. But I do know what it feels like to be depressed. I am 59, and I started being depressed when I was about 14, or younger. A few times I tried to kill myself. But on some level I always knew that that wasn't going to solve the real problem.
Load More Replies... Laura Ketteridge 3 years ago
Also, actively look for things to take joy in. It might be watching autumn leaves change colour, or seeing the first shoots of growth in spring. It could be seeing a child smile. These little moments can help turn around a difficult time.
Firstname Lastname 3 years ago
My best friend and I made an agreement that unless one of us is sick, we hang out for a few hours after work each week to make dinner together and watch good tv. Making it to that day every week has motivated me through some rough patches.
Ephemeral Mochi 3 years ago
I'm pretty much not allowed to plan anything fun because it's always about school.
#39
Try to take some time to laugh. Go out with your funny friend, watch a comedy or spend some time looking at cute and funny videos online.
#40
Practice mindfulness, by focusing in the present.
Listen to a guided breathing exercise and later use this exercise before engaging in an activity at work, home or somewhere else.
Rich Cronshey 3 years ago
It's hard to find problems in the present. By the time you think you've got one it's too late.
#41
Do something with family and friends. Go to a park, play a game, or have dinner. People are more likely to feel happy when they spend 6-7 hours per day with friends and family.
#43
While planning the next step, give yourself time. Go at your own pace, to not feel pressure from rushing.
#44
Bring nature indoors. Flowers, potted plants or seeds for growing can give you the benefits of nature without having to go out or look for it.
#45
Try to keep active.
Try to work in a physical activity into your routine. It doesn't have to be anything big.
#46
Write down a plan to solve a problem. Writing down a list of possible solution and trying them until you succeed can be a great way to move forward.
#47
Be curious and open minded to new experiences. We all get stuck in routine sometimes, and it can call out thoughts like "it will never get better".
#48
If you're feeling anxious, take some time to do some colouring. Pick a design that's geometric and a little complicated and spend about 20 minutes colouring to clear your mind.
#49
Don't refrain yourself and yawn freely. Yawning can help to cool the brain and improve alertness, as well as mental efficiency.
#50
Relax in a warm bath once a week.
Adding Epsom salts could help soothe aches and pains, and boost magnesium levels, which can be depleted due to stress.
#51
Practice forgiveness. Even if it's forgiving someone who cut you off on your way to work, practicing forgiveness can result in a better mental health and better satisfaction with life.
Rich Cronshey 3 years ago
Compassion's better I think. Nobody owes me anything ultimately so nothing to forgive.
#53
Volunteer at a local school, hospital or a community group.
#54
Make the most of technology and try to stay in touch with people in your life that are far away.
#56
Deep breaths. Take a nice, slow and deep breath. While slowly counting from 1 to 5, start breathing in from your belly, then expand to your ribs, chest and then lungs. Breath out just as slowly.
Rich Cronshey 3 years ago
Also box breath, in for 4, hold for 4, out for 4, hold out for 4. Great quick way to get grounded and present when you're spiralizing.
#57
Try what feels comfortable. It's not always easy to go out of your comfort zone, so start with something new that gives the most comfort.
#58
Craft something that would challenge your brain. Dedicate an afternoon to craft some project, even if it will not have a purpose.
#59
Drink water regularly.
Being hydrated is essential for mental and physical health.
#60
Dive into nostalgia of comfort. Remember things which comforted you in the past, perhaps your childhood. It might now ground as much as it used to, but remembering your past might ignite a sense of compassion towards your old self, as well as hope that you will be able to reach that comfort again.
#61
Try to make the most of your money and get help with debt problems. Anxiety from fear about paying debts, bills and other essentials on time can be very stressful. Burdens like this can make it harder to cope with everything, including money problems themselves.
Lyone Fein 3 years ago
And if you need financial help, pursue it. Find out the government qualifications for assistance.
#62
Track gratitude and achievement. Include a number of things you are grateful for and a number of things that you were able to accomplish that day.
#63
If there is something in your life that you'd like to improve, figure out the first step you can make towards it and work on it.
#64
Explore your own town.
Often people explore places on vacations elsewhere, but you'd be surprised how much cool things you could find in your town.
#65
Try to find some positives in something not necessarily good that happened recently.
#66
Quiet your mind. Meditation and other relaxation exercises can improve your state of mind and the outlook on life.
#68
Try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills.
#69
Sometimes, we don't need a new activity to feel more joyful. Focus on the positive things in things you already have. Trying to be optimistic doesn't mean that you have to ignore the uglier side of things but focusing on the positive things as much as possible helps with your mental health.
#70
If possible, take time each day to be with your family. For example, try arranging a fixed time to eat dinner together.
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