SELF, HEALTH, AND WELLNESS
Psychology Today says that “nourishment is much more than eating the ‘right’ foods.” It includes having a healthy diet, getting ample sleep, relaxing, getting massages, spending time with friends, meditation, journaling, and showing yourself respect – Just to name a few. It is also important to maintain regular check ups and medication monitoring with your doctors. The American Heart Association identified “Emergency stress-stoppers” that can help you defuse stress in the moment. Here are some stress relievers:
- Count to 10 before you speak or react.
- Take a few slow, deep breaths until you feel your body un-clench a bit.
- Go for a walk, even if it’s just to the restroom and back.
- Try a quick meditation or prayer to get some perspective.
- If it’s not urgent, sleep on it and respond tomorrow.
- Walk away from the situation for a while and handle it later once things have calmed down. Break down big problems into smaller parts. Take one step at a time.
- Turn on some relaxing music or an inspirational podcast to help you deal with road rage. Take a break to pet the dog, hug a loved one or do something to help someone else. Work out or do something active. Exercise is a great antidote for stress.
The National Institute of Mental Health (NIMH) identified the following self-care practices:
- 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. 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.
- NIMH furthers states that self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, 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.
References:
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/3-tips-to-manage-stress
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