If you’re feeling more stressed out and anxious than “normal” right now, you’re feeling just like ⅓ of all Americans. According to this Census Bureau poll that received 42,000 responses, “When asked questions normally used to screen patients for mental health problems, 24 percent showed clinically significant symptoms of major depressive disorder and 30 percent showed symptoms of generalized anxiety disorder.” If you’re doubting the status of your mental health right now, you are certainly not alone. However, here are four things you can do to improve and prioritize your emotional and mental well being.
Listen to Your Feelings
Because you are moving a million miles an hour every day, it can be easy to breeze by or ignore things that are upsetting or negative. You might be moving so fast that you’re not even sure how you’re feeling. There is a downside to this. As Agapi Stassinopoulos writes in this thriveglobal.com article, “We may feel overwhelmed, upset, disconnected, worried, fearful, out of control. And addressing these parts of ourselves that feel all of these things, and finding ways to give them a voice, is so important if we want to experience our calm.”
If you’re never pausing to be present and experience what you’re feeling or what’s happening to you, you’re going to have a tough time decompressing and slowing down at the end of your day. You also are less likely to be processing what is happening in your life, and without that awareness, it can be difficult to develop strategies to handle the things that are truly worrying to you or stressing you out. Instead of allowing things to wash over you and opting not to acknowledge things that are difficult, opt to spend some time acknowledging what’s painful or what you’re struggling with.
Take a Break
Can taking a break really help your mental health? Yes. As explained by this psychologytoday.com article, “Taking breaks refreshes the mind, replenishes your mental resources, and helps you become more creative. “Aha moments” came more often to those who took breaks, according to research. Other evidence suggests also that taking regular breaks raises workers’ level of engagement which, in turn, is highly correlated with productivity.” If you’re feeling like you’re being productive and getting things accomplished, that will have a positive effect on your self-esteem and support the good feelings you have about your role and career. Resist the temptation to cross that last thing off your “to do” list instead of taking a break.
If You’re Not Sleeping, Your Mental Health is Likely Taking a Hit
You know your sleep matters. But do you know how strong a connection it has to maintaining good mental health? This article at ehe.health discusses this important link, “In one study, people with chronic insomnia were five times more likely to develop depression and 20 times more likely to develop a panic disorder.”
If your sleep hygiene could use some improvement, ehe.health suggests trying some of these steps:
- Go to bed and wake up at the same time every day to put your body on a schedule.
- Keep your bedroom dark and not using electronics once there; the light emitted by screens confuses your body’s internal clock.
- Exercise — regular physical activity has innumerable health benefits, including the facilitation of sleep patterns.
- Avoid alcohol, caffeine, and nicotine in the hours before bed whenever possible.
- Get natural light during the day, especially in the morning.
Be Aware of Your Anxiety Level
We know what you’re thinking. We’re in the middle of a pandemic, you’ve likely experienced all the levels on the anxiety scale. But your anxiety level goes beyond having an impact on your mental health. According to this time.com article, “A 2015 research review found that people who experience high levels of anxiety are more likely to develop hypertension than those who aren’t as anxious. When a person’s anxiety levels are elevated for long periods of time, the resulting nervous system activity could raise blood pressure and promote arterial disease.”
If you’re feeling anxious, it can feel impossible to overcome those feelings. However, there are four fairly simple steps you can take to start managing your anxiety. Verywellmind.com suggests:
- Stop and Breathe
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present moment.
- Figure Out What’s Bothering You
The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out what’s bothering you. To get to the bottom of your anxiety, put some time aside to explore your thoughts and feelings.
- Focus on What You Can Change
Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
- Focus on Something Less Anxiety Provoking
Distract yourself with chores, organizing something, listening to music, physical exercise, do something creative like drawing, painting, writing or crafting, and read a good book or watch a funny movie.
Above all, if you’re worried about your mental health, and these four strategies don’t seem to be helping, the National Alliance for Mental Illness has resources you can tap into for meaningful support. They have a Twin Cities based chapter that is very active, and has support groups and classes even during COVID-19. Your mental health is a huge part of your wellbeing. Asking for the support you need and finding resources to improve how you’re handling everything right now doesn’t make you weak or less capable. Rather, it shows that you understand how focusing on your mental health and making it a priority to maintain it can help you be a good friend, employee, parent, sibling, neighbor or partner.